Tips To Help You Promote Gut Health

Hundreds of trillions (yes, trillions) of bacteria live in your gut, and feeling your best depends on a delicate balance of good and harmful bacteria. When there aren't enough beneficial bacteria, the harmful microorganisms are left to their ways, and they might start to alter the balance or, worse, take over. When this happens, raising the beneficial bacteria in your gut is one of the most effective strategies to restore balance.

Tips To Help You Promote Gut Health
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Different diseases can be linked to gut imbalance, so how can you ensure that yours is in excellent condition? Begin by consuming foods that can help your gut lining heal and strengthen. Also, eat a lot of pre-and probiotics to ensure that you have lots of beneficial bacteria.

Signs of poor gut health

Stomach pain - Excessive gas and bloating, burp and indigestion are signs of an unhealthy gut.

Fatigue - Research suggests that in persons with chronic fatigue, the bacteria in the gut are out of balance.

Allergies - Worsening allergies or new food sensitivities, such as anaphylaxis or skin irritations, are also signs of poor gut health.

How to improve your gut health

Eat the right foods

Fiber - Aim for a minimum of 25 grams of fiber every day. To reach your requirement, consume various fiber-rich meals throughout the day. 1 cup bran flakes (10g fiber), 1 cup beet greens (6g fiber), 1 cup quinoa (6g fiber), 1-ounce portion of almonds (3g fiber), or 2 cups raspberries are all fiber-rich meals (16g fiber).

Polyphenols - When paired with fiber, diets high in these plant-based substances assist in populating the beneficial bacteria in the gut. Frozen blueberries, black beans, and pinto beans are a few examples you can eat.

Water - Hydration is essential for everything in the body. It aids in saliva formation, which is the first stage of indigestion. It's also critical for breaking down food in your digestive system and the brain's production of neurotransmitters and hormones. Ensure you are drinking at least 2 liters of water every day or more.

Collagen-rich foods like bone broth and salmon may help your digestive health. You can also increase your body's collagen synthesis by eating specific foods such as mushrooms, high-quality dairy, or certain meats.

Take a prebiotic and a probiotic

Include a prebiotic or probiotic supplement in your diet to help improve your gut health. Prebiotics helps beneficial bacteria develop in the stomach, whereas probiotics are live healthy bacteria. 

People experiencing bacterial overgrowth, such as SIBO, should not use Probiotics. Not all probiotic supplements are made equal, so ensure you get the best from prebiotic low fodmap. When choosing a probiotic or prebiotic supplement, it's ideal to talk to your doctor to ensure you're getting the most out of it.  

Get adequate rest

Ensure you are getting at least 7 to 8 hours of uninterrupted sleep a night. Not getting enough or quality sleep can negatively influence your gut health, leading to more sleep problems. If you're having difficulties sleeping, speak to your doctor.