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How to Keep the Gut Healthy – Self-Care Tips for Gut Health

The gut represents the gastrointestinal (GI) system of our body, and its health depends on the level and type of bacteria in the digestive tract. So, when we talk about gut health, it means maintaining the balance of microorganisms in our digestive tract, which is important for physical and mental health and strong immunity.

Maintaining the right amount of microbiome is essential to our health, as these microbes produce various hormones and vitamins that support a smooth digestive process.

Most of the cells responsible for building the immune system are from the digestive tract. Good gut health reduces your sick days and your risk of allergies and autoimmune diseases. Even putting the healthiest foods into your body may not provide all the benefits of what you eat without a healthy gut lining for digestion. Therefore, improving the gut microbiome is essential to relieve digestive discomfort and enhance overall health.

Here are some scientifically supported ways to improve gut health:

Add probiotics and fermented foods to your diet
Probiotics are live microbes that have health benefits when consumed and are commonly referred to as beneficial bacteria because they help keep the gut healthy. Many types of bacteria can be considered probiotics. Common probiotics are two specific types of bacteria commonly available: Lactobacillus and Bifidobacterium. Probiotics are also made from good yeast.

Probiotics may help promote a healthy gut microbiome, which helps manage gut inflammation and other gut problems.

Fermented food is a natural source of probiotics. Typically, these foods contain high amounts of lactobacilli bacteria, good bacteria helpful in keeping the gut healthy.

Here are some probiotic-rich and fermented foods for a healthy gut:

Curd
buttermilk
cottage cheese
kimchi
Apple vinegar

Include foods rich in polyphenols

Polyphenols are fiber-rich plant-based molecules that are used as fuel by the microbiome and have anti-inflammatory properties, which help reduce blood pressure, cholesterol levels, and cellular stress. Here are some polyphenol-rich foods:

Dark chocolate
Red grapes
Almond
Onion
Blueberries
Green tea
Broccoli

Include dietary and prebiotic fiber in the diet

A fiber-rich diet promotes multiplicity and triggers the growth of probiotic bacteria that feed on indigestible carbohydrates called prebiotics.

Prebiotics promote probiotics to thrive in the intestines. This helps probiotics become more resistant to specific environmental conditions, such as changes in pH and temperature. Here are some prebiotic-rich foods:

Banana
Asparagus
Garlic
Onion
Whole grains
Beans

Curb on the use of artificial sweeteners

Consuming excess artificial sweeteners can throw off the balance of the gut microbiome, and an imbalance of gut flora can have drastic effects on blood sugar levels, leading to metabolic disease and an increased risk of diabetes and cardiovascular diseases.

work on stress management

Stress affects communication between the brain and the gut and disrupts the gut microbiome, which can lead to pain, inflammation, and discomfort. Long-term stress can cause constipation, diarrhea, or an upset stomach.

Therefore, managing stress levels can promote gut health and overall well-being, engaging in habits such as meditation, deep breathing exercises, and progressive muscle relaxation can help manage stress levels.

Regular exercise and adequate sleep

Regular exercise can be very useful in the case of obesity and can have a positive effect on the gut flora which aids in the production of short-chain fatty acids, which are associated with IBD as well as inflammatory conditions such as type 2 diabetes, obesity, and heart disease. Reduces the risk of diseases. Disease.

Not getting enough sleep can have adverse effects on overall health and hinder energy levels. This can affect gut health in several ways:

Inadequate sleep can lead to stress and alter gut flora that harms digestive health
Lack of sleep can affect dietary choices just as it can disrupt appetite control and affect the digestive system
Poor sleeping habits can imbalance the production of the sleep hormone “melatonin”, which also supports gastrointestinal motility, melatonin deficiency can lead to difficulty sleeping GERD can be a digestive disorder.

Stopping Smoking and Drinking

Consumption of alcohol and cigarette smoking can lead to microbiome alterations and alterations in gut microbiota composition, which can lead to multiple diseases and affect overall health.

Avoid overuse of antibiotics

Antibiotics kill the bacteria causing the infection, but at the same time, they also have adverse effects on the gut bacteria. So take antibiotics only when needed. And once you stop taking it, opt for more probiotic and prebiotic foods to restore your gut microbiome.