A healthy gut can not only improve your immune system but prevent many health issues, such as heart disease. It also improves your nervous and digestive systems, helping you feel better about your body. It may even prevent the development of cancers and other autoimmune diseases. Moreover, the happy neurotransmitter, serotonin is made in the gut, at least 70% of it. The gut contains trillions of bacteria, fungi, viruses, and bacteria, which not only aids in digestion but also helps manage weight. Fixing your gut health can also ward off various other issues, such as autism, asthma, irritable bowel syndrome, liver disease, diabetes, allergies, and more. Here’s how you can work on improving your gut health.
Add More Fermented Foods To Your Diet
Fermented foods are rich in probiotics that have live cultures of bacteria and yeast. There are various ways of adding more yogurt, buttermilk, kefir, miso, or kimchi to your diet to aid your health in numerous ways. It aids in better digestive functions, detoxification, and enhancement of your immunity.
Stop Eating Processed Foods
Processed and packaged foods such as flour, sugar, oils, should be avoided at all costs. They may impact your blood sugar levels and even affect your gut microbiota. Packaged and processed foods contain high levels of sugar. The more processed foods you have, the more the bad bacteria will decrease. This will help you maintain a good gut balance as a gut imbalance will further lead to having more sugar cravings and hence cause more health damage.
Add More Fiber
Fiber is found in fruits and vegetables. It is important to add more dietary fiber and add more diversity and stimulate more probiotic bacteria, which feed on non-digestible that are called prebiotics. You can include foods such as banana, asparagus, garlic, chicory, onions, whole grains, legumes, or beans.
Eat More Plant-Based Foods
A vegetarian diet can lessen the bad bacteria in obese individuals, can impact weight inflammation, and lower cholesterol levels. Whole grains have non-digestible carbohydrates, known as beta-glucan. These feed the bacteria in the large intestine. Eating more plant-based will significantly improve your gut health and it is also easier to digest. Include more nuts and seeds, healthy oils such as extra virgin olive oil, coconut oil, a diverse range of fruits and vegetables, and grains.
Eat the Rainbow
Eat polyphenol-enriched foods that are plant compounds and have the potency to reduce blood pressure, inflammation, oxidative stress, and cholesterol levels. It is easy to include foods rich in polyphenols such as green tea, blueberries, almonds, broccoli, dark chocolate, and grapes.
Make an Informed Decision About Antibiotics
Antibiotics kill the bad bacteria but the main issue with antibiotics is that they also kill the good bacteria in the gut. Hence, take antibiotics when necessary. And once you have stopped taking them, you can add more probiotic and prebiotic food options listed in the article to improve your gut microbiota.
Simple Habits Go a Long Way
Find out exactly the kind of foods that can feed your good microbes. Ensure you eat more nutritious home-cooked foods and stay away from packaged ones. Even if you eat more beneficial probiotic-enriched foods such as fruit-flavored yogurt, make it a habit to check its main ingredients. Eating too many sugary foods can harm your health. You can even make yogurt at home. If you are allergic to dairy, include plant-based versions of yogurt such as almond yogurt, coconut yogurt, peanut yogurt, and more. This way you will get a more diverse range of bacteria. Foods such as yogurt and flaxseeds can help combine prebiotic and probiotic. Also, it is important to manage your stress levels and sleep, which has a positive impact on your gut health.
It is important to include regular healthy habits to get the most of your health. The gut microbiome takes time to develop, and you have to make small yet mindful changes to bring about a profound impact on your health. It is important to eat a diverse diet, include varied foods in your breakfast, lunch, and dinner. This way you will develop a strong microbiota and ward off chronic diseases. Act on your health now! Research substantiates that our gut is more important than we gave it credit for. Eat right, exercise, sleep more, and you will do those trillions of bacteria a huge favor!