9 Proven Ways to Keep your Gut Healthy
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The gut (gastrointestinal tract) is the long tube that starts at the mouth and ends at the anus (back passage). Gut health refers to the balance of microorganisms that live in the digestive tract. Caring for the health of the gut and maintaining the right balance of these microorganisms is important for physical and mental health, immunity and so many more.
These microorganisms (bacteria, yeasts and viruses) are called the gut microbiome or gut flora. Many of these microbes are beneficial for human health and some are even essential. Others can be harmful especially if they multiply.
A healthy gut also communicates with the brain through nerves and hormones which help maintain general health and well-being. Your lifestyle and choice of foods can affect the way your body digests what you eat. If you do not care about your gut health, you will experience the following;
The following are signs of an unhealthy gut;
Upset stomach. Stomach inconveniences like gas, bloating, constipation, diarrhea and heartburn can be signs of an unhealthy gut. A healthy gut will have fewer complications in processing food and eliminating waste.
A high sugar diet. Enjoying processed foods with added sugars can decrease the amount of good bacteria in your gut. High amounts of refined sugars have been linked to increased inflammation in the body.
Constant fatigue. An unhealthy gut may lead to chronic fatigue.
Sleep disturbances. An unhealthy gut may contribute to poor sleep or insomnia. The hormone that affects sleep is produced in the gut. Gut damage can impair your ability to sleep well.
Unintentional weight changes. Having a weight gain or loss without diet changes or regular exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body′s ability to absorb nutrients, regulate blood sugar and store fat.
Weight loss may be due to overgrowth of small intestinal bacteria while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.
Skin irritation. Skin conditions like eczema may be related to a damaged gut. Inflammation in the gut due to poor diet or food allergies may lead to increased leaking of proteins out into the body which can turn irritate the skin and cause conditions like eczema.
Food intolerances. These intolerances are due to difficulty in digesting certain kinds of foods. The difficulty in digestion may be due to poor quality of bacteria in the gut. This can lead to symptoms like bloating, abdominal pain, gas, diarrhea and nausea.
Choosing to take steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being. Try strategizing the following practices in your daily life for positive results:
Get enough sleep
Insufficient sleep can seriously impact your gut health. Try to get a minimum of 7 to eight hours of uninterrupted sleep nightly .
Eat slowly
When you chew food slowly, proper digestion and absorption of nutrients will happen which, may help you reduce digestive discomfort and maintain a healthy gut.Change your diet
Limiting high fat intake tends to slow down the digestion process making you prone to constipation whereas, limiting high sugar intake and processed foods may lead to better gut health. Eating plenty of plant-based foods and lean protein can contribute to a healthy gut. Eating foods rich in high fiber can positively impact your gut health.Check for food intolerance
If you are cramping, bloating, having abdominal pain, diarrhea, nausea, fatigue, and acid reflux, you may be suffering from food intolerance. Try to identify foods contributing to your symptoms and eliminate them from your diet. You will observe a positive change.Incorporate probiotics and prebiotics into your diet
Adding a probiotic or prebiotic supplement to your diet can be a great way to improve your gut health. Probiotics are healthy bacteria and yeast naturally present in your gut. They help keep the body healthy by combating the consequences of a poor diet, antibiotics, and stress.Probiotics also enhance nutrient absorption, can also break down lactose, strengthen your system and possibly treat IBS. Low-fat yogurt or kefir are some of the sources of probiotics. Prebiotics are in a variety of vegetables, fruits, and whole grains. These include bananas, oats, onions, and legumes.
Note that not all probiotic supplements will provide benefits. Ask your doctor when choosing a probiotic or prebiotic supplement for the health benefits.
Keep hydrated
Staying hydrated promotes a healthy gut. Drinking lots of water is fundamental for your digestive health because it has a beneficial effect on the mucosal lining of the intestines and also the balance of good bacteria in the gut.
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Avoid smoking, excessive caffeine, and alcohol
Alcohol, cigarettes, and too many caffeinated beverages can interfere with the right functioning of your gastrointestinal system and cause problems like stomach ulcers and heartburn.Do regular exercise
Doing exercises keeps foods moving through your digestive system, reducing constipation. Staying physically active can help you maintain a healthy digestive system and weight. Try working out for 30 minutes of moderate to vigorous activity at least three days per week.
Manage stress
Too much stress or anxiety causes overdrive on your whole body, including the gut. Try out stress-reducing activities and practice them regularly, for example, walking, yoga, spending time with family and friends, meditation.Types of food for gut health
Diet and gut health are interconnected. Avoiding processed foods, high fat intake, and highly refined sugars intake is very important in maintaining a healthy gut because they destroy good bacteria and promote the growth of damaging bacteria. The following are foods you can eat and actively promote the growth of beneficial bacteria contributing to your general health.High fiber foods
Eating a high-fiber diet enriched with whole grains, fruits, vegetables, and legumes can improve your digestive health. A high fiber diet helps keep food moving through your alimentary canal making you less likely to get constipated.A high fiber diet can help you prevent digestive conditions like irritable bowel syndrome, hemorrhoids, and diverticulosis. It may also assist you maintain a healthy weight. It is important to add both insoluble and soluble fiber to your diet.
Soluble fiber; draws in water and might help prevent stools that are too watery. Examples include oat bran, nuts, seeds, and legumes.
Insoluble fiber; is also known as roughage. It can't be digested by the body but helps add bulk to the stools. Examples are white bran, fruits and vegetables, and whole grains.
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