Improve Gut Health Naturally
Eat more plants
Gut Health: After all, the food you eat comes into direct contact with the lining and microbiome of your gut. Because some nutrients are not 100 percent digested and absorbed, such as phytochemicals, dietary fiber, and indigestible carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), your gut will react as well or worse. Therefore, the best way to start improving your gut health as soon as possible is to add plenty of plant-based foods to your plate. These include vegetables, fruits, nuts, seeds, tea and whole grains.
Eat a variety of foods
Variety isn’t just the spice of life, it keeps your gut healthy. People who ate at least 30 servings of plants per week had stronger gut microbiomes than those who ate less than 10 servings of plants per week,” said Nielsen. , they tend to have more diverse gut microbiomes.” This is important because the bacteria in your gut essentially feed on what you eat, so eating a colorful and varied diet means you’ll have plenty of nutrients available to them in your gut.
Eat fermented foods
If you already love fermented foods like kimchi, tempeh, kombucha, and sauerkraut, consider yourself lucky, because these are great, gut-healthy foods that help your digestive system thrive. Need proof? According to a study in the journal Cell, after following a high-fermented-food diet with an average of 6.3 servings per day for 10 weeks, participants experienced improvements in microbiome diversity. Not only do fermented foods made from nutrient-dense plant foods like soybeans, cabbage and tea contain something called commensal bacteria, which Nielsen says help promote a diverse and healthy gut microbiome. meets. Here are some of the healthiest fermented foods you can eat and many other health benefits.
Find healthy ways to reduce stress
Stress is a normal part of life, yet excess stress, especially when left unchecked, can harm your health in many ways, including the health of your gut. It’s not entirely clear why stress affects the gut so deeply, but experts do know that the gut is innervated by the enteric (enteric) nervous system.
regular aerobic exercise
You know that cardio is great for your heart, and it’s great for your abs, too. Regular cardiovascular exercise can help keep your gut microbiome healthy and prevent irregular bowel movements.. Make sure you move and work up a sweat a few times a week. No Gym Membership? No problem. Try climbing the stairs in your apartment building or at your local high school football stadium. Grab a jump rope and head outside. Dance to your favorite upbeat song for 20 minutes, or take to the streets for a brisk walk that gets your heart rate up.
get plenty of sleep
It turns out there’s another reason to get the right amount of shut-eye every night: Poor sleep can significantly affect your gut. Doctor. Lack of sleep can change your gut microbiome, and sleep (or the lack of it) can also affect what you eat the next day. More people eat chips and cookies than carrots and kale when sleep-deprived, because impulse control is diminished, hunger and satiety signals are disconnected, and the body craves calories faster during sleep. If your sleep is disrupted, it will disrupt your gut health Adults get seven to nine hours of sleep per night, so make that a priority.
Hydrate all day long
Staying hydrated helps with everything from daily mental capacity to energy levels to metabolism. It’s also important for gut health, as hydration is a key factor in keeping you healthy. Nielsen says, “If your body is dehydrated, it will lose more fluid from the stool.”ne, start with eight 8-ounce glasses a day.