How To Take Care Of Your Gut Health

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What Is The Microbiome

The gut health self care guide proven by research

Picture a bustling city on a weekday morning, the sidewalks flooded with people rushing to get to work or to appointments. Now imagine this at a microscopic level and you have an idea of what the microbiome looks like inside our bodies, consisting of trillions of microorganisms of thousands of different species. These include not only bacteria but fungi, parasites, and viruses. In a healthy person, these bugs coexist peacefully, with the largest numbers found in the small and large intestines but also throughout the body. The microbiome is even labeled a supporting organ because it plays so many key roles in promoting the smooth daily operations of the human body.

Each person has an entirely unique network of microbiota that is originally determined by ones DNA. A person is first exposed to microorganisms as an infant, during delivery in the birth canal and through the mothers breast milk. Exactly which microorganisms the infant is exposed to depends solely on the species found in the mother. Later on, environmental exposures and diet can change ones microbiome to be either beneficial to health or place one at greater risk for disease.

Your Digestive System: 5 Ways To Support Gut Health

Digestive system problems such as heartburn, gas, bloating and constipation reflect whats happening throughout your body. As we age, the natural cycles slow down and dont work as well, says Johns Hopkins gastroenterologist Gerard Mullin, M.D.

The main drivers of gut health change are shifts in stomach acid, gut immunity and gastrointestinal florathe complex ecosystem of bacteria in your digestive system.

When gut health is good, he says, youre less likely to experience damaging inflammation and lapses in immunity.

The following ways to protect your digestive system may sound surprising because theyre not just about diet. Everything ties together, Mullin says.

If You Can Breastfeed For At Least 6 Months

A babys microbiome begins to properly develop at birth. However, studies suggest that babies may be exposed to some bacteria even before birth .

During the first 2 years of life, an infants microbiome is continuously developing and is rich in beneficial Bifidobacteria, which can digest the sugars found in breast milk .

Many studies have shown that infants who are fed formula have an altered microbiome with fewer Bifidobacteria than infants who are breastfed (

38 ).

A number of studies have shown that vegetarian diets may benefit the gut microbiome, which may be due to their high fiber content.

For example, one small 2013 study found that a vegetarian diet led to reduced levels of disease-causing bacteria in people with obesity, as well as reductions in body weight, inflammation, and cholesterol levels .

A 2019 review noted that plant foods are rich in specific nutrients that can increase levels of beneficial bacteria and decrease harmful strains of bacteria to support gut health .

However, it is unclear if the benefits of a vegetarian diet on the gut microbiome are due to a lack of meat intake or if other factors may also play a role.

Summary

Vegetarian and vegan diets may improve the microbiome. However, it is unclear if the positive effects associated with these diets can be attributed to a lack of meat intake or if other factors may be involved.

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Take A Prebiotic Or Probiotic

While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health. Prebiotics provide food meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.

People who have a severe illness or weakened immune system should not take probiotics. Also, not all probiotic supplements are high quality or beneficial for your health.

Its best to speak with a healthcare professional when choosing a probiotic or prebiotic supplement to help improve your health.

You can shop for a probiotic or prebiotic supplement online.

Alcohol And Gut Health

How to Take Care of a Healthy Gut (Physically and Spiritually)

Getting merry too often can have implications for your intestinal health, not just your head and your wallet.

Simply put, reducing your alcohol consumption is generally just good for your health, but the odd glass of red wine isnt so bad. It contains polyphenols, antioxidants that help protect you from inflammation and disease, and increase the abundance of beneficial bacteria. If you get red and blotchy when you drink, you might have alcohol intolerance.

TIP Find out if you’re predisposed to alcohol intolerance, gluten intolerance and lactose intolerance with the Atlas DNA Test.

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How To Actually Take Care Of Your Gut Health

You can’t enhance your gut health by using pricey probiotic pills alone. It turns out that modifying your surroundings, environment, and intake of different foods and substances can help you get a lot of the healthy bacteria your stomach needs to function correctly.

Try these 6 simple techniques to boost your gut health for better digestion, higher metabolism, reduced inflammation, and a lower chance of chronic disease:

What Factors Impact Gut Health

The human gut is undoubtedly a complex system. Gut bacteria in particular can be influenced by a number of factors. These factors include genetics, diet, age, illness, and antibiotics.3 Obviously, some of those factorssuch as genetics and agingare not under your control. However, other factors such as diet are. Aim to eat a nutritious, well-rounded diet and foster other healthy lifestyle habitslike keeping your stress levels low and getting regular exerciseas a way to benefit your gut health and overall health.

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Snacking Is Nice But Is It Necessary

We all love a good munch on something delicious, but snacking for the sake of it may not be promoting a healthy gut.

Eating triggers a healthy immune response known as postprandial inflammation. This is normal, but if you eat all the time, youre actually prolonging this inflammatory state, increasing your calorie intake, and promoting weight gain. Luckily, there are a few simple hacks to solve the snacking.

How Can You Take Care Of Your Gut

Gut Health: The SECRET to Looking and Feeling GREAT!

A healthy gut is in your control because gut inflammation comes from the environmental and physical choices you make.

Gut issues are created through a long-time buildup of various factors, such as processed foods high in sugar and sodium, toxic cleaning and beauty products, plastics, metals, stress, antibiotics, antibacterial soaps, and hand sanitizers. These ingredients weaken the natural gut microbiome.

This will automatically provide all the essentials nutrients, fiber and minerals that your body requires. You can ensure a healthier gut by increasing the amount of fiber intake kind of like you can increase your happiness if you stop watching Jurassic World and Star Wars movies but this is another topic.

A good way to boost probiotic levels is to include more fermented food options in your diet. There are many dietary sources of probiotics, like sauerkraut, kimchi, miso, natto, tempeh, raw green peas, pickles, fermented vegetables, kefir, yogurt, and dark chocolate among others. Make sure that you include a probiotic rich food with every meal.

Alternatively, you can also consider taking probiotic supplements developed specifically for enhancing gut health. Make sure you give the supplements at least 4 6 weeks to take effect. You must also choose a supplement with high quality probiotic strains with enough CFU levels.

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Provide Exercise In Everyday Life

It’s no secret: exercise is good for your body – and, of course, for your gut. The physical activity stimulates digestionwhich allows the intestines to work faster and more efficiently. To do this, you should exercise regularly, use the stairs instead of the elevator or take a lunch break more often. Take a walk.

Some Walls Are Worth Fortifying

Good bacteria in the gut also called beneficial gut flora strengthen the gut wall, which protects the rest of the body from potential pathogens by acting as a layer of cells and chemical barriers. Gut flora activate immune functions in the cells, thereby ensuring that physical barriers to infection are in place. Furthermore, flora affect the pH of the gut, keeping it relatively acidic and therefore hostile to invading bacteria.

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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!

Give Your Gut A Rest From A Hard Days Work

Healthy gut = Healthy YOU! Lesson 14 of Healing Remedies and Recipes ...

Giving your body a break from digesting food could protect from metabolic diseases and restore gut health.

In fact, some beneficial bacteria, like Akkermansia muciniphila, actually enjoy a nice fast, and help strengthen the gut lining when they arent being fed by your food intake. Theres no need to be radical here, though, just lay off the midnight snacks and when you do eat, make sure you cram in wholesome plant-based carbs!

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Five Steps To Taking Care Of Your Gut Microbiome

Constant stomach issues may have more to do with your gut health than you believe. If the microorganisms that live inside your digestive system are not doing what they are supposed to, you could be spending more time in the bathroom than youd like. Read on to find out about your gut health and the five simple steps to ensuring it is healthy.

Ways To Improve Gut Health

You cant rely on expensive probiotic supplements to improve your gut health. As it turns out, you can get many of the good bacteria your gut needs to move things through properly .

For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:

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Distinguish Good And Bad Fats

There are saturated and unsaturated fatty acids – and in principle both are important for our health. However, the ratio should be 1:2 for saturated and unsaturated fatty acids. The problem is that often only saturated fatty acids are found in finished and animal products, and for most people the ratio is reversed.

The unsaturated fatty acids are mainly found in vegetable oils contain, which is why they should be integrated into many meals. These fatty acids with Omega-3 and Omega-6, have a supportive effect on your intestines.

Eating Right For Your Microbes

Healthy Gut, Healthy You

What you eat isn’t just nutrition for you, it also feeds the trillions of bacteria that live in your gut.

Every person is different, but if you want to improve your digestion, lose weight or look after your general health, there are some broad principles that apply to all.

Easy tips for gut health

  • Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods.
  • Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria.
  • Avoid highly processed foods. They often contain ingredients that either suppress ‘good’ bacteria or increase ‘bad’ bacteria.
  • Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Eat them if you enjoy them.
  • Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols.
  • Antibiotics kill good bacteria as well as bad. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards.
  • If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water.

Probiotics vs prebiotics

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Why Its Important To Take Care Of Your Gut Health

If you constantly feel sick, tired, cranky, bloated, and uncomfortable, chances are you are not taking care of your gut. There is nothing more important that a regulated and well balanced gut when it comes to maintaining good health.

The gut is so important to your well-being, that scientists and researchers have started referring to it as the bodys second brain. However, the key to understanding your gut lies in unlocking the mysteries of the gut microbiome.

Exercising To Improve Gut Health

We all know that exercising is important for our health, but did you know it also helps to maintain the health and diversity of your gut microbiome? Microbial diversity is key to having a well-functioning gut, and people who exercise regularly tend to have more beneficial bacteria in their gut microbiomes.

Making time for exercise a few times a week doesnt have to be a chore, and it doesnt always mean hitting the gym or hopping on the treadmill to run a few miles . If you want something calm and relaxing, taking daily walks is a great form of exercise. If you need motivation or want to try something new, signing up for spin classes or yoga could be fun.

The goal isnt to torment yourself, just to get your heart rate up for 30-60 minutes a few times a week and let your gut microbiome flourish.

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The Link Between Your Teeth And Your Gut

Brush and floss your teeth regularly. Having regular dental cleanings and check-ups may not seem to be important to a healthy microbiome, but studies at Cornell University and in Sweden have found that bacteria from your mouth can get into your stomach and cause problems.

Avoid the bad guys taking over the good guys in your tummy by taking care of your teeth.

Limit sugary foods, said Susan Mintz, RN, BSN, CDE, of Brunswick County Health Department in Bolivia, North Carolina. In addition to being inflammatory to the system, sugar can cause yeast to grow and it can throw off delicate gut balances. In addition, avoid prepackaged foods and stay away from processed foods.

In addition to being inflammatory to the system, sugar can cause yeast to grow and it can throw off delicate gut balances.

The science to back this up shows high sugar environments are bad for gut health.

Gut Health And Gut Microbiome

3 Important Guidelines to Take Care of Your Gut Health

Your body is home to trillions of microorganisms, out of which the majority reside in the gut. Few colonies take up residence on your skin, in your mouth and other areas. There are more than 400 bacteria species living in the gut most of which are good bacteria or probiotics.

However, there are some which are harmful to your body. A healthy balance between the two is critical to a healthy body. Together, the gut microbiome adds up to be roughly the same number as the number of cells in the body.

The gut microbiome has a direct influence on your digestive health, moods, hormones, blood sugar levels and weight. Your gut is healthy when there is a balance among the various bacteria species and their levels. The good news is that the way you live and eat has a huge impact on these tiny creatures.

Consuming donuts and soda throughout the week like Better Call Sauls Huell Babineaux is probably not an ideal diet.

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Why Does Gut Health Matter

When we talk about gut health, were referring to the balance of bacteria in your gastrointestinal tract. Gut bacteria plays an essential role in your health healthy gut bacteria supply essential nutrients, synthesize vitamin K, aid in the digestion of cellulose, promote angiogenesis, and support nerve function.2 Gut bacteria play a role in immune function, and help support metabolism and digestion.3 Good gut health and the right balance of healthy gut bacteria help ensure your body reaps all the benefits from the food you eat, supporting your digestive health as well as your overall health.

Your Gut Really Does Have Feelings

Gut feelings are totally real. In addition to dopamine and serotonin – 90 percent of which is produced in the gut the gut releases other major neurotransmitters that are usually associated with the brain, such as glutamate, norepinephrine, nitric oxide and enkephalins, the bodys natural opiates. Research also suggests that irritation in the gut can trigger mood changes and people with bowel disorders, such as Celiac disease and IBS are more likely to suffer from mental health conditions, like depression and anxiety.

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Provide A Balanced Diet

A balanced diet with a Variety from fruit and vegetables ensures that you can build up a healthy intestinal flora in the long term. Especially the contained Antioxidants can protect your intestines. Therefore, your diet should be as colorful as possible so that you can benefit from it. As I said, try to eat a gluten-free, fresh, vegan and plant-based diet as much as possible.

Tip:Are we humans carnivores, omnivores, or herbivores? In the linked article, I explain to you why our bodies are optimally “built” to process and digest plant foods.

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