Your gut health cannot be improved by buying expensive probiotics. It turns out that changing your surroundings can help you acquire more beneficial bacteria for your stomach to effectively process substances.
Try Ladiestowns‘s 8 simple tips on how to improve gut health to boost your gut health for better digestion, boost metabolism, reduce inflammation and reduce your risk of developing chronic diseases:
How To Improve Gut Health? Top 8 Best Tips
1. Increase Your Consumption Of Whole Grains, Nuts, Fruits, Vegetables, And Legumes.
This a good tip on how to improve gut health. The fiber in barley, oats, quinoa, bulgur, and other whole grains gives our intestinal tract the volume it needs and aids digestion.
Then, whole grains act as food for the bacteria that live in the microbiome. The fact that there are so many little germs swimming around us may seem odd, but they keep everything under control.
The types and numbers of bacteria in our stomachs increased as we ate more whole grains. A portion of nuts should be around the size of your palm, so pick a variety like walnuts, pecans, pistachios, or almonds.
The bacteria in our stomachs are supplied by a variety of fresh fruits, unprocessed vegetables, beans, and legumes. Shop at your neighborhood farmers market for fresh, natural, seasonal foods and get your microbiome ready.
2. The Connection Between Your Stomach And Teeth
How to improve gut health? Regularly floss and brush your teeth. Regular dental cleanings and exams may not seem crucial for maintaining a healthy microbiome, but research from Cornell University and Sweden has shown that gastrointestinal issues can be brought on by oral bacteria.
By taking care of your teeth, you can prevent the evil guys from displacing the good guys in your stomach.
Limit sugary meals, said Brunswick County Health Department’s Susan Mintz, RN, BSN, CDE, of Bolivia, North Carolina. In addition to causing systemic inflammation, sugar can promote the growth of yeast and upset the delicate balance of the gut. Stay away from processed meals and prepared items as well.
3. Consume Fermented Foods That Contain Healthy Microorganisms
Although eating more yogurt is recommended for gut health, have we also discovered the benefits of consuming more fermented foods?
These meals have more beneficial bacteria to help your digestive system. They have a significant amount of helpful lactobacilli bacteria. Additionally, they are the ones who transform sugar into acids and alcohols:
- Sauerkraut
- Kefir
- Kimchi
- Kombucha
- Tempeh
- Finally, simple, natural yogurt with a minimum sugar content.
4. Eat More Dark Chocolate And Foods With Polyphenols
How to improve gut health? This is a favorite of mine. Who needs a reason to eat more chocolate? I do.
Polyphenols are plant-based compounds high in fiber that enter your intestines and are used as fuel by bacteria. In addition to having anti-inflammatory properties, dark chocolate and other foods high in polyphenols also decrease blood pressure and cholesterol levels and lessen cellular stress.
What additional foods high in polyphenols can you eat to strengthen your gut?
Red grapes and red grape-based wines
- Almonds
- Onions
- Green tea
- Blueberries
- Broccoli
- Cocoa
5. Limit Artificial Sweeteners
How to improve gut health? Artificial sweeteners have been discovered to have a deleterious impact on the microbiota in research investigations conducted on animals. When rats were fed aspartame, their blood sugar levels rose and they had trouble using the insulin that their bodies produced.
A similar blood sugar spike was seen in a second human experiment. It might be preferable to completely eliminate artificial sweeteners for intestinal health.
6. Blend In The Spices
Spices like ginger, garlic, turmeric, and others are always beneficial. These spices can help by clearing your intestines of harmful bacteria. They won’t harm the beneficial microorganisms either.
7. Eat prebiotic Foods
One of the tips on how to improve gut health. Prebiotics are substances found in meals that help the gut’s good bacteria develop.
The majority of them are fiber or complex carbohydrates that human cells cannot digest. Instead, specific types of gut bacteria dissect and burn them as fuel.
Many fruits, vegetables, and whole grains include prebiotics, but you may also find them on their own.
A prebiotic can also be resistant to starch. The microorganisms in the large intestine break down this form of starch since it is not absorbed in the small intestine.
Prebiotics can stimulate the growth of a variety of beneficial bacteria, including Bifidobacteria, as several studies have demonstrated (22Trusted Source).
Additionally, several prebiotics has been demonstrated to lower insulin, triglyceride, and cholesterol levels in obese individuals, which may help with the prevention of diseases like heart disease and type 2 diabetes.
8. Increase Your Intake Of Probiotics
How to improve gut health? Probiotics are live microorganisms, usually bacteria, that have been shown to have certain health benefits.
Most of the time, probiotics are not resident in the gut. However, they can improve your health by changing the general structure of your microbiome and supporting your metabolism.
Probiotics had only a small impact on the gut microbiota composition of healthy individuals, according to a review of seven studies. However, some data suggest that probiotics may enhance the gut microbiome in people with certain disorders.
In a review of 63 trials, there was conflicting information on how probiotics affect the microbiome. However, the researchers point out that when the microbiome is depleted, the biggest impact of the microbiome seems to be to help it get back to health.
However, probiotics can enhance some of the activities of gut bacteria and the exact types of compounds they produce, according to some studies.
By eating plenty of probiotic-rich foods, such as yogurt, kimchi, kefir, sauerkraut, and other fermented foods, you can increase the number of probiotics in your body.
You can consider using a probiotic supplement as a substitute. However, before starting a supplement regimen, be sure to see your doctor, especially if you’re already taking any other medications or have any underlying medical problems.
Conclusion
Above are tips on how to improve gut health, proceed to keep your gun in top condition and avoid dangerous digestive diseases.
