How To Imporve Gut Health


Why Gut Health Is Important

7 Ways to Improve GUT HEALTH

Your gut contains millions of bacteria, viruses, and fungi that form a microbiome. In addition, millions of naturally occurring bacteria live within the gut microbiome. These bacteria play a significant part in keeping us healthy by helping the digestive processes and playing a role in the immune system by acting as a natural barrier to disease. They also help form the essential vitamin K, which is crucial for blood clotting and bone metabolism, and vitamin B, a vital building block for healthy brain function and maintaining energy levels. Gut bacteria help combat other infections from more aggressive micro-organisms.

What Does Gut Health Really Mean According To A Gastroenterologist

In the episode, Dr. Bulsiewicz defines the gut as a community of 38 trillion microorganisms. If we were to lift our arms up really wide and grab all of the stars that exist within our galaxy and pull them in, I would have to place 380 galaxies full of stars into an individual person’s colon in order to meet the number of microbes that they have living inside of them right now, Dr. Bulsiewicz says. Each of these microbes, he adds, has its own specialized function that enhances digestion and the ability to transform what we eat into fuel for our bodies.

How Can I Clean Out My Colon Overnight

Saltwater Nightcap The saltwater flush is pretty simple. The recipe: add two tablespoons of non-iodized salt to a quart of warm water. You sip the salt water on an empty stomach, with the goal to drink the whole thing in less than 5 minutes. You can expect to feel an urgent need to do #2 within 30 minutes to an hour.

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The 8 Most Common Food Intolerances

Unlike some allergies, food intolerances arent life-threatening. However, they can be very problematic for those affected.

Food intolerances and sensitivities are extremely common and seem to be on the rise .

In fact, its estimated that up to 20% of the worlds population may have a food intolerance .

Food intolerances and sensitivities can be hard to diagnose due to their wide range of symptoms.

This article reviews the most common types of food sensitivities and intolerances, their related symptoms and foods to avoid.

Eat A Wide Range Of Healthy Foods

How to Improve the Gut Health Naturally?

A diet made up of several different food types can lead to a more diverse microbiome that is made up of more species, according to a review published in the journal Molecular Metabolism. This, Dr. Lee explains, strengthens our microbiome and enhances its resiliency.

The best foods for gut health are fruits, vegetables, legumes , nuts, seeds, and whole grains, especially those highest in fiber, which help your digestive tract work properly. Women should aim for 25 grams of fiber per day and men should aim for 38 grams per day, per the Academy of Nutrition and Dietetics.

And cut back on unhealthy foods. The more grease, fat, and salt you eat, the worse your gut health will be, says Scott David Lippe, M.D., chief of gastroenterology at Bergen Regional Medical Center in Paramus, NJ, and assistant clinical professor of medicine at Rutgers Medical School. This is something to keep in mind especially when youre out to dinner, as restaurants tend to load up on salt, grease, and fat because they taste good.

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Avoid Caffeine And Alcohol

Caffeine and alcohol can both lead to dehydration, which can be detrimental to gut health. Caffeine can also cause diarrhea and constipation, while alcohol can irritate the lining of your digestive tract.

If you do choose to drink caffeine or alcohol, be sure to do so in moderation. And be sure to drink plenty of water to stay hydrated.

Artificial Sweeteners Are Not On The Healthy Gut Diet Plan

Sugar-free alternatives have been branded as a better option than sugar, but when it comes to your intestinal health, this isnt strictly true.

Artificial sweeteners may be a convenient replacement for those with a sweet tooth, but they may not be as beneficial as originally thought. Some studies have shown that they can actually increase blood sugar and increase the risk of obesity and type 2 diabetes.

Its easy to reach for a non-sugar sweetener, but if youre trying to lower your sugar intake, its worth considering reaching for a piece of fruit, some dark chocolate, or simply forgoing the syrup in your latte.

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Has The Modern Western Diet Permanently Damaged Our Health

Its long been thought that whats happening inside our gut could determine our overall health.

Now, researchers from Stanford University may have found out why, and its because of our gut microbiome, or lack thereof.

Your microbiome is made up of the thousands of microorganisms that take up residence in the digestive system. These microscopic organisms are present from the moment youre born and are then shaped by dietary and other factors for the remainder of your life.

Stretched out, the human intestines have the surface area of a small garden. Imagine now trillions of microbes on the surface, interfacing with the human body there are huge implications for energy harvesting, education of the immune system, and chronic inflammatory diseases, among many others, Sam Smits, PhD, a researcher at Stanford University, told Healthline.

How Can I Improve My Gut Health Naturally Summary

7 Signs Of Unhealthy Gut And How To Improve Gut Health?

You began reading this article because you wanted to know how to improve your gut health naturally.

Unless you have skipped much of the content, you should have the information you need.

Perhaps you are already doing a lot of things right. Maybe you are also getting a few things wrong.

Either way, you will now be able to make positive changes and put together your own gut health battle plan.

As you may have already noticed, trying to live clean and enjoy a healthy lifestyle is a big step in the right direction.

Getting plenty of exercise, not starving your body of sleep, and eating nutritious foods that are low in fat and sugar isnt just a good way to improve your gut health, though.

These things can improve your level of fitness, help keep you slim, and enrich your life in numerous ways.

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Make Sure To Eat Your Vegetables

Especially the leafy green ones! Vegetables are loaded with fibres, which cannot be digested by people but are consumed by the good bacteria in your gut. It has been observed that people who follow a diet rich with fruits and vegetables are less likely to grow disease-causing bacteria. Some great examples of vegetables that feed your microbes are:

Eat More Healthy Fats

Yepeat more fat. No this is not a typo, you heard me right. While many professionals may tell you to do the opposite, I will tell you why eating more fat is actually helpful: fat is slippery and helps things glide right along in your gut.

Those who have problems with constipation can especially benefit from consuming more good fats in their diet.

Consider adding healthy fats to your diet such as coconut oil, grass-fed butter, animal fats such as lard and tallow, fermented cod liver oil, and high quality olive oils .

You should never eat vegetable oils or margarine because they are highly processed, contain GMOs, and are just plain bad for your health.

Fiber is equally as important for your digestion. If you have the opposite problem , you can try eating more foods with fiber such as leafy greens or whole foods in general.

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Typically, the first line of treatment for preventing gas and bloating is changing your diet. Research has shown that a low fermentable oligosaccharides, disaccharides, monosaccharides and polyols diet can reduce the symptoms of gas and IBS. A low FODMAP diet avoids fermentable, gas-producing food ingredients, such as:. Most supplement for gut health and bloating is designed to be used by hand or by attaching them to something else. Many different types of supplement for gut health and bloating can be divided into categories based on their function, construction method or material used in making them. The two main categories of supplement for gut health and. L-carnitine and Erythritol are always seen in combination as osmoprotectants. Osmoprotectants blunt the damaging effects of high osmolarity on the ocular surface by preventing the activation of the stress cascade. … and serious side effects . This detergent-type preservative is a quaternary ammonium cationic surfactant that has a. .

Tea, Polyphenols, and GutHealth Tea is going to give you the most “bang for your buck” when it comes to gut supporting polyphenols. Per serving, black tea contains 197 mg of polyphenols and green tea 173mg. Compare that to the 33mg of polyphenols per serving in broccoli and 149mg in an apple.

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What Are The Three Gut Superfoods

Gut Health And Hormones

While there are many foods that are great for your gutfar more than threesome of the best foods are:

  • Kefir: a natural probiotic, this delicious yogurt drink is packed full of good bacteria to give your gut a healthy boost.
  • Extra Virgin Olive Oil: brimming with polyphenols and poly-unsaturated fatty acids, drizzling good-quality olive oil on your salads and vegetables is a great way to support your gut health.
  • Spinach: this leafy green vegetable is a fantastic source of fibre and antioxidants, both of which will help to improve your gut health.

You can learn more about what to eat for gut health by reading our blog, How To Get Rid Of Bad Bacteria In The Gut.

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How Inflammation Affects Gut Health

Scientists have estimated that about 70% of the immune system lives in the gut microbiome. The function of the immune system is to protect us from invadersto tell apart the cells of our own body from other cells that dont belong to us.

If the immune system thinks the body is being invaded, it will mount an immune response, Bard says. In some cases, that immune response happens too often in reaction to foods we eat as well as environmental chemicals known as endotoxins. Inflammation is the manifestation of an immune system thats out of balance.

This ongoing overreaction can affect the balance of bacteria in the gut and even the integrity of the gut liningthat is, how well the gut lining does its job. Endotoxins and undesirable bacteria products eventually may leak through the gut lining and into the bloodstream. The immune system identifies these substances as foreign and mounts an attack, causing chronic inflammation.

What Should I Eat For A Healthy Gut

Think bacteria are bad? Think again. Bacteria and other microbes are often thought of as sources of disease, but in fact many play an essential role in keeping you healthy. Your body contains trillions of microbes, most of which are beneficial. The most dense microbe population is in your gut, where they play a critical role in digestion, immune function and weight regulation. What you eat can quickly change your microbes, but are you eating the right foods to help your good gut bacteria?

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No Dodgy Kebabs On The Microbiome Diet Menu

Greasy, processed food goes hand-in-hand with a boozy night out. Put them together and you have a recipe for digestive mayhem.

Weve all been there and eaten something which just didnt agree with our gut. Bacteria is a common cause of food poisoning with symptoms like vomiting, diarrhoea, and incapacitating stomach cramps. In severe cases, it can be deadly. Thats why proper food handling and hygiene in restaurants is critical.

So its worth considering the possibility that your dodgy Saturday night takeaway may be a culprit in temporary digestive discomfort. When pathogens invade, they rapidly multiply and produce toxins. In turn, the gut lining reacts with inflammation. So if you are heading out to paint the town red, line your stomach before you go out and dont eat that dodgy takeaway.

Try To Cut Back On The Red Meat

Probiotics Benefits Myths | Improve Gut Health | Doctor Mike

Aside from the fact that these days, many meat brands are known for raising their livestock with antibiotics, which is detrimental to your gut, there have been several studies that show healthier microbiomes in vegetarians. A vegetarians gut for example, will have a significantly smaller number of disease-causing bacteria that an omnivores gut. However, it is still unclear if this is due to the lack of meat being consumed, or the fact that vegetarians and plant-based individuals tend to consume a great deal more fibre than the average person.

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Signs Your Gut Is Suffering

If your gut is unhealthy, chances are, youre experiencing one or more of the following symptoms even mildly or infrequently:

  • Changes in Stool
  • Unexplainable weight loss
  • Since food digestion and waste production are the two most vital functions of the gut, when patients have problems in these areas, the gut can often be the source of the problem, explains Dr. Modi. Acid reflux and heartburn are also associated with the gut, though youll feel the pain further away from the core of the problem. Bloating is also increasingly very common to the point that Dr. Modi notes that patients almost see it as a normal reaction to eating certain foods.

    If you experience unexplainable weight loss, despite eating regular meals, this may indicate your body is not able to digest or absorb the nutrients in the foods you are consuming and indicate there is a problem in your digestive system, according to Dr. Lee.

    Reasons You Probably Have An Unhealthy Gut

    By Isaac Eliaz, MD, MS, LAc

    You rely on your immune system to protect you from infections and keep you healthy and heres where gut health comes in.

    Every day, pathogens like infectious bacteria, viruses and toxins threaten your health. Your immune system has special cells that patrol constantly so they can detect those pathogens immediately.

    Once your immune system sees what its up against, it responds with powerful weapons to defeat the threat before it affects your health.

    When its working properly, that is.

    Your immune system cant function properly or fully protect you without the support of good bacteria in your gut. Unfortunately, it doesnt take much to throw your gut bacteria out of balance and sabotage your immune system and gut health.

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    What Are Signs Of Bad Gut Health How Is Good Gut Health Defined

    Signs of an unhealthy gut include an upset stomach, sudden weight gain or loss without changes in lifestyle, disrupted sleep and constant fatigue. If left untreated, an unhealthy gut can lead to chronic conditions like irritable bowel syndrome and gastroesophageal reflux disease .

    Optimal gut health is achieved when the bacteria inside of the gastrointestinal tract, made up of the esophagus, stomach and intestines, work together without causing discomfort.

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    How To Improve Gut Health Naturally And Reduce Inflammation

    How to Improve Gut Health

    Because inflammation is at the root of so many issues, resolving that inflammation through natural means will improve gut health in many ways, explains Bard.

    Chronic inflammation just makes everything harder, she says. The organs have to work harder when everythings out of balance. The body wants to achieve homeostasis . With inflammation, it cant do it. Cleaning up the gut can help reduce some of the chronic inflammation in the body.

    As a nutritionist, Bard emphasizes that what we eat and drink directly affects our gut microbiome. She believes that a diverse, whole-foods diet that feeds the good bacteria in the gut is the best way to minimize inflammation and maintain a healthy gut microbiome. That means foods that come from the earth or animals that have sacrificed their lives for us to eat.

    Heres how to improve gut health through exercise, stress management, and a healthy diet centered on protein, healthy fat, and healthy carbohydrates in the form of fruits, vegetables, and grains.

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    Cut Out Sugar And Avoid Processed Foods

    Youre sweet enough already! Fast digesting sugars, otherwise known as Monnosaccarides, are digested so quickly that your little microbes dont get a chance to take a bite out of them! If you eat too many simple sugars too regularly, you run the risk of literally starving your microbiome to death. Additionally, hungry microbes will resort to munching away at the lining in your intestine, which can lead to inflammation. Try to alter your diet to include more foods with complex sugars, to ensure a happy and healthy microbiome. Heres a list of some sweet foods that will keep both you and your gut happy!

    Also make sure you keep out an eye for dreaded hidden sources of monosaccharides. Sugar can sneak into foods you would never expect them to be. Keep an eye on sugar levels in things like smoothies, nut butters, protein bars, salad dressings and even in a gut-favourite yogurt!

    Does All Disease Begin In Your Gut The Surprising Truth

    More than 2,000 years ago, Hippocrates the father of modern medicine suggested that all disease begins in the gut.

    While some of his wisdom has stood the test of time, you may wonder whether he was right in this regard.

    This article tells you all you need to know about the connection between your gut and disease risk.

    Though Hippocrates was incorrect in suggesting that all disease begins in your gut, evidence shows that many chronic metabolic diseases do.

    Your gut bacteria and the integrity of your gut lining strongly affect your health. .

    According to numerous studies, undesirable bacterial products called endotoxins can sometimes leak through your gut lining and enter your bloodstream (

    3 ).

    Some hypothesize that this diet-induced inflammation may trigger insulin and leptin resistance driving factors for type 2 diabetes and obesity, respectively. Its also believed to cause fatty liver disease.

    At the very least, inflammation has been strongly linked to many of the worlds most serious conditions (

    Nonetheless, keep in mind that this area of research is rapidly developing, and current theories may be overhauled in the future.


    Though not all disease begins in the gut, many chronic metabolic conditions are hypothesized to be caused or influenced by chronic gut inflammation.

    Inflammation is your immune systems response to foreign invaders, toxins, or cell injury.

    Still, the exact causes of chronic inflammation are currently unknown.

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