Within recent years, gut health topics became widely discussed among people who want to focus on their well-being. And there’s no surprise. Studies show that our gut and the microbes in it are responsible not only for the digestion processes but also for various vital body and brain functions.
It is imperative to take care of the gut to live a long and healthy life. Meaning, you should implement practices that would keep your microbiome in the best state – ready to protect you from various diseases.
Here we’ve gathered the main things to know about gut health.
The Importance of Choosing the Right Foods
Although the connection between food quality and gut health seems obvious, it is one of the prevailing things people tend to ignore when sitting at the table. Food on your plate will make or break the health of your microbiome and, therefore, your quality of life.
If you want to feel more energetic, be in a better mood, be lighter and prevent diseases, nourish your gut with fiber-rich foods – include more vegetables, fruits, nuts, seeds, and whole grains in your diet.
Also, get rid of sugars and processed foods, as both of these are particularly harmful to the gut microbiome.
Consumption of that kind of food or beverages causes inflammation in the gut, which also means your body. This affects the gut microbiome’s ability to regulate blood sugar and increases the risk of weight gain, type 1 and 2 diabetes, and even cancer.
Antibiotics and Their Impact on Gut Health
Antibiotics and gut health rarely ever go together. Therefore we should be mindful about taking them.
There are already several studies that demonstrate that antibiotics harm the gut microbiome. The researchers found that these drugs may increase antimicrobial resistance, which means that the gut becomes vulnerable to intestinal infections.
Of course, antibiotics are the drug that saves lives, and sometimes using them is vitally important. The issues arise when people use the drug without a prescription, take the incorrect doses, or when the length of treatment with antibiotics deviates from the one prescribed.
All of this may harm your gut microbiome. Therefore it is mandatory to consult with your physician before taking antibiotics.
Cleanse for Gut Health
One of the ways to have a healthy gut is to cleanse. It is a process of waste and toxin elimination from your digestive system. As a result, your gut is left cleaner and healthier, allowing for the better absorption of nutrients, vitamins, and minerals.
The best and most effective natural way to cleanse the gut is to follow a healthy diet and include fermented and polyphenol-rich foods on your plate. This means more yogurt, kimchi, or sauerkraut. Also, almonds, onions, green tea, broccoli, and cocoa – all anti-inflammatory foods decrease blood pressure and cholesterol levels.
Additionally, increase your water intake and take supplement probiotics. The former will help flush all toxins out, while the latter will add the “good” bacteria to your gut.
Should You Fast to Improve Your Gut Health?
Intermittent fasting is a potent tool to achieve a healthy gut.
Various studies show that fasting increases the number of beneficial bacteria in the gut, especially those responsible for weight loss, protection from harmful intestinal microorganisms, and inflammation.
There are many fasting protocols to choose from. The most popular is having an 8-hour eating window and then fasting for 16 hours. However, if this seems too complicated, starting slow and having a 14-hour eating window is also a good choice. For males, it is recommended to choose the 16:8 method while females can safely practice the 14:10 pattern.
Fasting is one of the fastest ways to obtain a healthy gut. If you wish to see and feel results almost immediately, it’s a great place to start your gut health journey.
Still, note that fasting requires some knowledge about the state of your health. Therefore it is always wise to consult your physician before starting.
How Do Supplements Benefit Your Microbiota?
Our gut inhabits both good and bad bacteria. It’s inevitable. So to avoid any adverse effects due to the harmful bacteria, it is crucial to keep the microbiome balanced.
This is where supplements can prove irreplaceable.
There are various options to choose from, and the best include those that contain plenty of insoluble fiber, which naturally occurs in plants. It is resistant to being broken down by the bacteria in our gut, adding to our stools and promoting regular bowel movements.
As a result, these fiber supplements encourage healthy gut microbiota, prevent or relieve constipation, and even reduce the risk of cancer.
Another beneficial supplement is probiotics. They aid the gut microbiome and health, which results in weight loss, digestive health, improved immune function, and restored gut flora.
More Things to Remember
The gut is a very complex organ and requires constant care. It is not enough to try and heal your gut once in a while. It is necessary to follow a gut health protocol to help your digestive system do good work for you and your brain.
Add exercise to your lifestyle, quit bad habits like smoking and drinking, focus on yourself, and learn to deal with stress.
Although these actions do not seem directly related to your gut, they all impact your microbiome, which sends respective signals to your brain.
So, tell your gut to tell your brain that you are happy, lively, and healthy by implementing the practices mentioned above into your daily routine.
1. How do I clean my gut?
The best and most effective natural way to cleanse the gut is to follow a healthy diet and include fermented and polyphenol-rich foods on your plate. Also, increase your water intake and take supplement probiotics. The former will help flush all toxins out, while the latter will add the “good” bacteria to your gut.
2. How can I improve my gut health?
Our gut inhabits both good and bad bacteria. It’s inevitable. Therefore to avoid any adverse effects due to the harmful bacteria, it is crucial to keep the microbiome balanced. This is where supplements can prove irreplaceable.
There are various options to choose from, and the best include those that contain plenty of insoluble fiber or probiotics.