There are approximately 100 trillion bacteria inside the body, most of these are in the intestines. Mutually, they are called the gut microbiome. They are greatly essential for health. Nonetheless, particular kinds of bacteria in the intestines may also contribute to so many conditions. Fascinatingly. The food that you eat significantly affects the kinds of bacteria, which live inside of you. In this article, we will discuss some ways on how to improve gut health naturally. But first, let us discuss why is gut health important Keep on reading!
Why is Gut Health Important?
Gut health actually refers to the equilibrium of microorganisms, which live in the digestive tract –looking after the gut health, as well as the maintenance of the proper balance of the microorganisms is important for mental and physical health, immunity, and so much more.
The microbiome of everyone is unique, yet there are some generalizations on what is healthy and what is not. In healthy people, there’s a varied array of organisms. Most of these are bacteria, yet there are fungi, viruses, and some other microbes as well. On the other hand, in an unhealthy individual, there is much less diversity, and there appears to be an upsurge of bacteria we link with the disease.
Certain kinds of bacteria in the gut may lead to different maladies. Studies in both humans and animals have associated some bacteria to the lower immune function, others to a higher risk of allergies and asthma, and others to chronic conditions like heart disease, cancers, multiple sclerosis, and even diabetes.
The gut health has been linked to depression and anxiety as well, and to the neurological conditions such as dementia and schizophrenia, the composition of gut bacteria may also vary between overweight and lean people, suggesting that it might play a certain role in instigating obesity.
How to Improve the Gut Health Naturally?
Here are some ways on how to improve gut health:
1. Include Fermented Foods in the Diet.
Fermented foods like kombucha, kefir, and kimchi have been part of the diet for a very long time.
Nonetheless, there is only limited scientific research on the impact of it on the gut microbiome or in supporting many health claims that come with its consumption.
2. Limit Artificial Sweeteners.
Artificial sweeteners are more typically found in diet foods or low sugar foods like weight loss products, low energy desserts, and soft drink.
It is originally a substitute to assist in managing obesity and diabetes, studies on humans suggest that the effects of artificial sweeteners might contribute to the obesity epidemic and metabolic syndrome.
3. Limit Saturated Fats.
Bilophila wadsworthia is a normal portion of the gut microbiome, nonetheless, it might be problematic at higher levels. The elevated amounts of this bacterial species have already been observed in the individuals with colon cancer, diets with high animal or saturate fat, and those with intestinal inflammation.
Foods that are rich in saturated fats include processed meat, full-fat milk, palm or coconut oil, and treat foods like chocolates, biscuits, and pastries.
4. Get the Balance Right.
The gut microbiome has both protein and fiber digesting microbes that produce short-chain fatty acids. These play a lot of health-promoting roles, including feeding the gut cells in maintaining gut barrier function.
The best way of ensuring the equilibrium of protein and fiber digesting microbes is targeting for a high intake of fiber, combined with a moderate intake of low-fat protein foods.
5. Get enough Fiber.
The best way for you to upsurge the multiplicity of the microbiome is eating enough dietary fiber. Foods that are high in fiber include pulses, legumes, wholegrain cereals, seeds, nuts, vegetables, and fruits.
One great way in varying up the intake of fiber is switching up the vegetables and fruits to match what’s in season, as well as to aim to have different sources of whole grains all throughout the day.
Maintaining a healthy gut may contribute to a better overall immune and health function. By way of making proper dietary changes and lifestyle changes, people may alter the number and diversity of the microbes in the gut for the better. Positive changes a person might make may include taking a fiber-rich vegan diet, probiotics, as well as avoiding any unnecessary use of disinfectants and antibiotics.
Some other simple changes in the lifestyle like exercising regularly and getting enough sleep are essential. Nonetheless, a person must talk to his or her doctor before making any extreme changes to the diet they have. This is due to the fact that some people, like those with medical conditions like irritable bowel syndrome, fiber-rich or vegan diets, and probiotics might not be beneficial.
Nevertheless, you do not need to know accurately what is going on in your gut all the time. And as you follow the orders of your doctor for your overall health, you are likely to benefit your microbiome. With not so much information known about the microbiome, the best advice is sticking to the basics. Just follow a healthy diet and lifestyle. If it is good for you, it is perhaps good for the gut.