Maintaining your gut health is important because it affects even your general wellbeing. What you eat is one of the key factors that determine if you will achieve it or not. Most people really want to improve their gut health but they are clueless on how to start. So, to help. We will give you the natural ways on how to improve and maintain a healthy gut.
Most of the bacteria residing in your body are found in your intestines. These are known as gut microbiota. Moreover, keeping a good number of these bacteria in your gut can help you achieve astounding overall health. Here are some of the ways you on how you can naturally improve your gut health.
Eat Enough Fiber
One of the natural ways to improve your gut health is to eat enough dietary fiber. Studies recommend that men and women must eat at least 38g and 28g of fiber every day.
Fiber is the most important ingredient that can help you keep a healthy gut. Like so, it is considered the most central prebiotic that you can mostly found on foods like vegetables, fruits, and whole grains. For starters, prebiotics is the food for probiotics which are beneficial good bacteria. And since it feeds the good bacteria in your gut, it is incredibly helpful if you eat foods that are rich in fiber as often as you can.
Get the fiber you need in foods such as seeds, nuts, legumes, vegetables, fruits, whole grain cereals, and pulses. You can actually encourage yourself eating these fiber-rich foods by creating a modified menu plan that can fit perfectly in your meal budget and taste.
Cleanse Your System
Give your gut a break and start to cleanse your system. On this part, another type of fiber can help you out and that is insoluble fiber. It delivers a cleansing effect in your digestive system in which you can mostly found on kidney beans, whole grains, vegetables, and fruits.
Get Enough Sleep
Sleep is also important in having healthy gut health. Not having sufficient sleep can cause a serious impact not only on your performance but also in your gut health. Make sure to prioritize having at least 7-8 hours of quality sleep every night. And if you have trouble sleeping lately, consult your doctor to resolve it right away.
Reduce Your Stress Levels
Stress can make your whole body suffer and this includes your gut. Therefore, we recommend you to put some effort to fight it. To reduce your stress levels you can do simple activities such as walking, meditation, getting a relaxing massage, spend time with your family and friends, use essential oils that have a calming effect, laughing, having a pet, as well as reducing your caffeine intake.
To promote complete food digestion and nutrients absorption, you have to eat slowly and chew your food properly. Make it a habit and you will be able to reduce your digestive discomfort and improve the health of your gut.
Change your Diet
One of the most common ways to improve your gut health is to change your diet. Moreover, it is so interesting that the food we consume can greatly impact the types of bacteria that reside in our body. One of the things you must consider changing to make your diet better is to reduce consuming foods that contain a high amount of sugar, fats, and those that are processed.
Aside from that, you must also eat a lot of plant-based foods, fiber-rich, lean protein, and more. Some of the best foods that can boost your gut health is a non-dairy yogurt for your breakfast, Sauerkraut for lunch, and kimchi for your dinner. You might also like to gulp a delicious Miso Soup, a little bit of Apple Cider Vinegar every day, and a bite-sized Dark Chocolate.
Drinking a good amount of water every day shows a beneficial impact on the mucosal lining of the intestines. In addition to that, it also helps in keeping a balanced presence of bacteria in the gut. By staying hydrated, you will be able to help your body in a very simple way. Drink up more than 8 glass of water a day to enjoy its benefits.
Determine if You Have Food Intolerances
If you are experiencing symptoms such as abdominal pain, cramping, bloating, rashes, diarrhea, nausea, acid reflux, and fatigue, you are probably suffering from some kind of food intolerance. If this is your case, you must try avoiding common types of foods that can trigger food intolerance.
If you are able to determine which types of food or foods are to be avoided, that is the time that you must change your eating habits. Check out the tips on how to do so in the previous paragraphs.
The bacteria in your gut is incredibly important in many health aspects. Moreover, there are a lot of studies that prove disrupted microbiota can actually lead to several types of chronic diseases. Therefore, maintaining good gut health can help you avoid these troubles in the future. Start with this guide to naturally improve the health of your gut in no time.