Did you know that the health of your gut can have a significant impact on your overall health? A recent study found that many people have an unhealthy gut due to excess alcohol, food allergies, and stress. However, many factors improve gut health, such as drinking plenty of water and eating probiotic-rich foods. This article will go over some tips for getting better gut health!
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Drinking Plenty Of Water
Did you know that approximately 75% of your immune system is in your gut? Drinking plenty of water is an easy way to help the health and functioning of the bacteria living in your gut. Drinking large amounts of water can also reduce constipation and kill off harmful parasites living in our digestive tract. To ensure these bacteria stay happy and healthy, drink at least eight glasses a day.
Eat More Fiber
Our food supply has been stripped of many of the nutrients it once contained, so be sure to get enough fiber in your diet! Fiber is an indigestible type of carbohydrate that helps with bowel health, reduces your blood sugar, and can even help you lose weight because it fills you up. Based on a 2000 calorie per day diet, men and women should get 25 and 38 grams of fiber per day, respectively. Some types of food high in dietary fiber include legumes such as black beans, lentils, chickpeas, soybeans; fruits such as raspberries, pears, prunes; vegetables such as artichokes, corn, broccoli, and sweet potatoes; and whole grains such as barley, brown rice, oats, quinoa, and wheat berries.
Eat Probiotic-Rich Foods
Probiotics are live microorganisms thought to be beneficial to human health. Eating foods rich in probiotics such as yogurt, kimchi, sauerkraut, miso soup, kombucha tea, tempeh, and some cheeses have numerous benefits such as reducing allergy symptoms and improving digestion. Fermented foods such as sauerkraut and kimchi contain large amounts of lactobacillus, a type of microorganism that significantly improves gut health. These probiotic-rich foods also help us absorb nutrients more efficiently and prevent harmful bacteria and parasites damage.
Reduce Stress
Stress can significantly impact the organisms that reside in our digestive tract. A study showed that stressed mice had substantially less Lactobacillus and Bifidobacteria living in their gut compared to mice that were not under stress. These two types of bacteria are important for promoting a healthy environment within the gut, so being under stress can decrease their presence! Stress can result in leaky gut syndrome, gastroenteritis, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and obesity. To reduce your stress levels, practice mindfulness meditation or yoga and make time to do things you enjoy, such as taking a stroll through nature or listening to music.
Eat More Prebiotics
Prebiotics are supplements (often found in powder form) that contain non-digestible fiber that promotes the growth of healthy bacteria in your gut. One type of prebiotic is resistant starch which you can find in some types of legumes, whole grains, green bananas, plantains, underripe cooked potatoes, and cooked long-grain rice. Soaking these foods in water before cooking them helps release the resistant starch.
Sleep More
Getting at least 7-8 hours of sleep every night reduces stress, improves mood, and boosts your immune system. It also helps you maintain a healthy weight and makes it easier to have a good appetite. To achieve these benefits, avoid screen time before going to bed and do not drink anything with caffeine before going to bed since both of these things can interfere with a good night’s rest.
Conclusion
Keeping your gut healthy is one of the best things you can do for your body because it ensures proper control over inflammation, immunity, and metabolism. Improve your gut health by drinking plenty of water, eating prebiotic-rich foods, reducing sugar intake, getting enough sleep, minimizing stress, avoiding taking antibiotics when unnecessary, and eating more fiber.
