You can improve your gut health by following some simple natural ways. Check out these tips to boost it.
Gut health is the balance of microorganisms that are present in the digestive system. Taking care of the health of your gut and maintaining the correct balance of these microorganisms is important for both physical and mental health, immunity, and a lot more. Many microbes are good for human health, while some are extremely important. Whereas, others can be harmful, especially when they multiply. The food that you consume majorly affects the types of bacteria that lives inside your body. You have many bacteria in you and you have more of them than you have cells.
The bacteria found in your gut helps in digesting foods and they also work all over your body contributing towards your physical and mental health. Your gut health has to be strong for many bodily functions. There are certain lifestyle habits that should be altered to maintain good gut health. This includes a proper sleeping cycle, less stress, healthy diet and regular exercise. You can even talk to your doctor for giving certain tips for a healthy gut. Keep reading to know about some simple natural ways to improve gut health.
Natural ways to improve gut health
An unhealthy gut means being targeted by problems like diarrhoea, constipation and vomitting quite easily. It is important to have good amount of fibre to keep your gut healthy. Despite that, you can consume various concoctions for this function. Water with tulsi drops or tulsi tea is one of the best drinks that you can have in the morning, especially in winters. There are other useful and healthy tips to boost your gut bacteria. So, here are 8 natural ways to improve gut health:
1. Eat fermented foods
Probiotics basically help in gut health only, so if you have a good gut health, obviously the weight loss will be good. The gut health and weight loss are inter related. Any kind of food which Is fermented and contains good bacteria like curd is a natural probiotics. Good bacteria are increased in fermented food. Pickle is a fermented product that plays a vital role in maintaining good gut health. Yogurt is also fermented and one of the best probiotics that can be consumed to improve gut health. However, the yogurt should be plain and natural, rather than flavoured, high sugar yogurt. Fermented foods are altered by microbes and are rich in lactobacillus, which is a bacteria beneficial for your health.
2. Consume a lot of fruits and vegetables
Fruits and vegetables are the best sources of nutrients for a healthy microbiota. They are rich in fiber and cannot be digested easily by your body. But, fiber can be digested by a particular bacteria in your gut, which promotes their growth. Beans and legumes also have good amounts of fiber present in them. Some other fiber rich foods that are good for your gut health include peas, broccoli, lentils, raspberries and beans. It is important to include these items in your diet for boosting gut health. Fruits and vegetables can be easily incorporated in your daily meals through soups, salads, yogurt and other delicious options.
3. Do not eat artificial sugars
Artificial sweeteners are mostly used as an alternative for sugar. However, some studies have shown that they can negatively affect the gut microbiota. Eating a lot of sugar or artificial sweeteners can lead to gut dysbiosis, which is an imbalance of gut microbes. According to a study, a diet that is high in sugar and fat has a deep negative impact the gut microbiome. Moreover, this can influence your brain and behaviour as well. And, even a lot of researches indicate towards avoiding sugar and artificial sweeteners for a string gut. You can use natural ingredients such as honey and jaggery as replacement for sugar. These healthier alternatives can help in avoiding the usage of sugar or artificial sweeteners.
4. Reduce stress
Managing stress is important for many aspects of health, including gut health. A lot of studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived. Stress is an enemy for your gut health and can have a huge negative impact with stressors such as disturbed or less sleep, mental stress and environmental stress. You can try various stress controlling techniques such as meditation, deep breathing exercises, and progressive muscle relaxation. Exercising regularly, taking quality sleep, and having a healthy diet can also contribute towards reducing your stress levels. Therefore, it is important to live a stress free life for gut health maintainence.
5. Regular exercise
Regular exercise is also another beneficial for regulating many bodily functions. It improves gut health, metabolism and is an aid for weight loss too. Regular exercise includes cycling, running, walking and even dancing. You can indulge yourself in one of these physical activities to take care of your gut health. Both dietary changes and daily exercise combine to offer a wide range of benefits. Exercising regularly plays a major role in maintaining good heart health and in losing weight. According to a research, it can also improve gut health, which can hence, control obesity.
Also read: Gut Health: The Problem Causing All Others
6. Eat prebiotic foods
Prebiotics foods are friends for your gut health. These foods help in promoting the growth of beneficial microbes in the gut. Basically, they are fiber or complex carbohydrates that cannot be digested by human cells. However, there are specific species of bacteria that breaks them down and use them for energy in the body. A lot of fruits, vegetables and whole grains have prebiotics, but they can also be found on their own. Resistant starch is also considered as a prebiotic. This type of starch does not get absorbed in the small intestine. Instead, it transports into the large intestine where it is broken down by the microbiota.
7. Take a vegetarian diet
A vegetarian diet can also boost gut health because of the high levels of prebiotic fiber it has. Taking plant based foods is beneficial for the gut and your overall health as well. Eating whole grains is also a useful natural way to fulfil this purpose. These can improve gut health, enhance your metabolism and further help in losing weight as well. Whole grains such as oats and barley are healthy ones and can be consumed during breakfast and lunch. However, you should avoid having high fiber foods at night before bedtime. Diets containing animal-based foods trigger the growth of different types of intestinal bacteria than plant-based diets do. According to many studies, people who eat a vegetarian diet may benefit the gut microbiota.
So, these were some simple natural ways to improve gut health. You can start implementing these health tips in your daily routine to see improvement. Your gut bacteria are essential for several parts of health. As per a lot of studies, it has been shown that a disturbed microbiota can result in several chronic diseases. The best way to maintain a healthy microbiota is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans and whole grains.
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