5 Tips for Improving Your Gut Health
Achieving and maintaining optimal gut health is key to overall wellness. From improving digestive functioning to boosting your immune system, looking after your gut has far-reaching benefits for both physical and mental health. If your health is less than perfect, your gut is likely to be at least partially to blame! So, here are five easy tips to help you get started on the path towards better gut health.
What is the Digestive System?
The digestive tract is known as the alimentary canal and is a muscular tube around 10 meters (33 feet) long that begins at the mouth and ends at the anus. The digestive tract is also referred to as the gut. If the colon grows too large, or if it develops inflammation, spasms, or pockets in its muscular walls, problems can arise.
Some of the issues that can cause indigestion and inflammation are:
Food allergies and intolerances are caused by your body not being able to digest a certain food or an ingredient in the food. A common food intolerance is lactose (found in dairy products), fructose (fruit sugar), fructans, and other fructooligosaccharides. If you’re intolerant, you will experience symptoms such as excess bloating, flatulence, stomach pain, and perhaps diarrhea. Gluten intolerance can lead to celiac disease, a condition in which the lining of the small intestine becomes so damaged that nutrients and lipids cannot be absorbed. Gluten can also harm the intestines in other ways, causing symptoms such as irritable bowel syndrome, constipation, and leaky gut. The greatest test is to completely eliminate gluten from your diet for six months and then monitor the difference in your intestinal health.
Lack of fluid intake, especially water, can and will lead to bowel problems.
Reflux of acid contents from the stomach which flow back into the esophagus causing heartburn - also known as GERD. This is caused by eating large meals or eating late at night, eating fatty or fried food, drinking certain beverages, such as alcohol or coffee, and taking certain medications, such as aspirin.
A lack of digestive enzymes, which comes from having the aforementioned style of eating will cause indigestion.
In the intestines, harmful microbes such as parasites and fungus (such as Candida and other yeasts, tapeworms, roundworms, amoeba, and blastocysts, among others) can live. Pathogenic bacteria such as Helicobacter pylori, antibiotic-resistant E. coli, and Clostridium difficile, among others, can live in different areas of the gut. Dybiosis is the presence of harmful microorganisms in the stomach. Peptic ulcers can be caused by gastroenteritis or duodenal inflammation.
Gastritis or inflammation of the duodenum can lead to peptic ulcers. An inflamed or very thin inner lining of the intestines causes excess permeability of the bowel lining - this is known as leaky gut. A leaky gut increases the risk of immune dysfunction such as inflammation, food sensitivities, and allergies.
Got it, so what is Gut Health?
Now that we understand what is the digestive system, your gut health refers to the health of your entire digestive system and the health of the microorganisms living in your digestive tract. Consider that over 75% of your immune system is managed by your gut. Many health conditions are believed to be either caused or influenced by poor gut health. If the bacteria in your gut is out of balance, you’re probably suffering more than necessary. Many of the health challenges you might be facing could be significantly helped by creating a healthier gut.
So here are 5 tips to help you get started on the path toward better gut health
Increase your intake of water
An alarming amount of people will have bowel problems because they are chronically dehydrated. This causes the bowel contents to harden and stagnate, which leads to the overgrowth of bad bacteria and inflammation. Water is healing. Drink at least 2 liters of filtered water daily.Improve your diet
Avoid refined sugars and carbohydrates, as they are the fuel for unhealthy microorganisms to grow. Avoid processed foods, such as preserved meats (salami, fritz, smoked meats, etc.). Avoid moldy foods such as old peanuts, green potatoes, and dried fruits that are moldy or bitter.Eat Prebiotic & Probiotic-Rich Foods
Prebiotics are indigestible fibers that act as a “fertilizer” for the bacteria in your gut microbiome. Eating foods such as garlic, onions, bananas, and oatmeal helps support and maintain the balance of beneficial bacteria in your digestive system.
Eating probiotic-rich foods, such as yogurt, kombucha, tempeh, and sauerkraut is an effective way to support your gut microbiome. Probiotics are live bacteria that have been shown to improve digestive health, reduce inflammation and promote immunity. Including these types of fermented foods in your diet with prebiotic-rich foods will help repopulate good bacteria - especially after antibiotic therapy - in the stomach ultimately bringing your gut into balance and helping your overall systemic health.
Increase Fiber Intakes
Adding more fiber to your daily diet is a great way to keep your gut healthy. Dietary fiber helps promote regular bowel movements and feeds the beneficial bacteria in the gut. Fruits, veggies, legumes, oats, and brown rice are all excellent sources of dietary fiber — aim to include them every day to give your gut microbiome an added boost.
Reduce Stress Levels
Unmanaged stress can have a major negative impact on your gut health. High levels of cortisol — the hormone released in response to stress — could hinder digestion and reduce the production of beneficial bacteria in your gut. Try implementing mindful practices like meditation, and journaling to reduce stress levels and maintain a healthier overall gut balance.Exercise Regularly
Regular exercise helps keep your digestive system in working order by facilitating the flow of gas that can get stuck in the gut. Exercise also releases endorphins, which are associated with better mental well-being. Try to carve out at least 30 minutes each day for light physical activity such as walking, dancing, swimming, or yoga — any form of movement is beneficial.Introduce Probiotic Supplements into your routine
Probiotics add good bacteria to your gut and help to kill off many of the bad bacteria. Be sure to start slowly with the dosing. My personal favorite is Seed - for 15% off your first order, apply discount code Charkie15 at checkout. To learn more about probiotic supplements and their benefits click here.
