We all know the importance of maintaining a healthy body. After all, health is wealth, isn’t it? And our gut plays a very important role in determining our health.
This is because, according to scientists, the gut system is a unique network of its own, which is why we often say the term “gut feeling.”
Unfortunately, unhealthy digestive systems can lead to severe gut diseases, possibly even death. In 2019, it was reported that 215,168 men and 160,002 women died of gut-related issues.
So, if you wish to know how to improve your gut and strengthen your body, then keep reading!
1. Eat diverse meals
You might already know it’s important to consume balanced meals throughout the day, but what exactly goes into making a balanced meal?
Well, diversity in nutrients is one of the most important factors here. This is because the microbiome, or the bacteria growing in your gut, all require different kinds of nutrients.
So have meals that contain whole grains, nuts, and animal proteins. Many meals lack sugar and fat, so be sure to consume granola bars, fruit smoothies, or low-calorie yogurt.
2. Take supplements
If you cannot consume food portions conventionally, there are alternatives to ensure your gut health is at its optimum condition.
Prebiotics are the latest rage in today’s world since they prevent gut inflammation and promote the growth of healthy gut bacteria.
You can also opt for prebiotic supplements, which are essentially fiber or complex carbohydrates. So don’t hesitate and get your hands on the best prebiotic powders available around you.
3. Reduce artificial sugar or sweeteners
Eating too many sugary foods or artificial sweeteners can upset your stomach and lead to a host of digestive problems.
In fact, artificial sweeteners like Aspartame increase the number of bacterial strains that can lead to metabolic diseases. This, in turn, can lead to heart problems and diabetes.
So if you have a sweet tooth, switch to healthy alternatives. For example, instead of drinking unhealthy soft drinks, make a mixed fruit juice right at home and satisfy your cravings.
4. Eat fermented foods
This might sound strange or even unappealing, but one of the best ways to improve your gut health is to consume fermented foods.
In these dishes, the sugars or carbohydrates are broken down by bacteria or yeast through a process called fermentation.
Some of the most common fermented food items are yogurt, kimchi, kombucha, sauerkraut, and tempeh. They are rich in lactobacilli, which are special bacteria that reduce the chances of lactose intolerance.
5. Manage your stress levels
While this isn’t directly related to your food habits, managing your stress levels is also important when it comes to keeping your digestive system healthy.
Psychological stress and anxiety can disrupt your sleep schedule and cause you to eat unhealthy dishes like junk food.
In humans, a variety of factors can cause stress, starting right from sleep deprivation to working conditions in your professional life. While it’s impossible to completely remove stress, managing it effectively can improve your health.
6. Eat lots of fruits and vegetables
Fruits and vegetables are some of the richest sources of nutrients that contribute to a healthy gut microbiome.
Since they contain high amounts of fiber, your body can only digest small quantities of them.
But there are specialized bacteria in your digestive system that can digest them. And this helps the bacteria grow in your body and further alleviates lots of gut problems.
Beans and legumes contain a lot of fiber, but even vegetables like green peas and broccoli are healthy. Fruits like raspberries, bananas, and apples also aid in digestion.
7. Exercise every day
Regular exercise helps you to maintain good health in your entire body, not just the gut. It helps you lose weight and gain muscles, improving your physical and mental health.
One of the biggest benefits of working out is keeping obesity at bay, which has been known to cause gut problems.
Studies have found that athletes or professionals who work out regularly have larger gut microbiome diversity than ones who don’t exercise. So, get at least 150 minutes of moderate physical activity every week.
Over to you…
These are some of the essential tips to keep in mind while improving your digestive problems. Then, if you still need some extra push, visit a dietician or a GI specialist for more help.
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