Gut Health 101: Tips to Improving Your Gut Health

Do you follow your gut instinct when it comes to making life decisions? If yes, you must listen to and trust your gut regarding your health, too, because gut health is essential to your overall well-being.

The what, where, and why of the microbiome!

Each of us, in our bodies, carries a unique network of microbes known as the microbiome. The microbiome comprises varied ‘good’ and ‘bad’ microbes in the form of bacteria, viruses, fungi & parasites. While they are present throughout the body, they are largely found in the gut. A balance between these good and bad microbes in your gut ensures the healthy functioning of your body. It assists in breaking down foods and toxins, producing vitamins, stimulating the immune system, and supplying the gut with energy.

However, an imbalance may subject the body to multiple chronic diseases such as obesity, diabetes & even cancer. Hence the saying ‘healthy gut, healthy you’!

These can ruin your gut health!

While one’s DNA initially determines the makeup of one’s gut microbiome, it is later affected by environmental exposures, diet, and emotional stress.

Diet

Your gut will likely view processed food with artificial ingredients as an invader, not digestible food. Consumption of processed food may harm your gut's good bacteria and cause inflammation.

Stress

Your mental state and microbiome influence one another. Increased stress may cause a ‘leaky gut’, i.e., a condition that creates gaps in the lining of the intestinal walls, allowing bacteria and toxins to pass through into the bloodstream.

Lack of Sleep

Not getting enough sleep for a long period may increase stress and unhealthy food choices, resulting in poor gut health.

Medication

Antibiotics, also known as gut-altering drugs, wipe out all kinds of bacteria, even the good ones. Prolonged usage of antibiotics may result in gut microbiome imbalance. 

Towards better gut health!

Healthy diet

A diet with resistant starch or insoluble fibre is a yes for a healthy gut. Insoluble fibre is a dietary fibre that cannot be digested in the small intestine and fermented in the large intestine. This fermentation produces more good bacteria and thus improves gut health. Ideally, Your diet should include food containing insoluble fibre – pulses & legumes, uncooked oats, bananas, and cashews.

A diet full of rich fruits & vegetables, whole grains, lean proteins, and plenty of fibre is best for a healthy microbiome and gut. Avoid processed food with high fat and high amounts of refined sugar. 

Eat slowly and chew well.

Chewing your food breaks it down into smaller pieces and helps amp up the digestive process. It also assists in the absorption of nutrients and reduces digestive discomfort. So take your time, and eat your meals slowly!

Drink up

Increase your water intake! Staying hydrated is one of the easiest ways to improve gut health as it promotes balance in the microbiome, prevents constipation, regulates bowel movement, and preempts headaches caused by dehydration.

Drinking 2-3 L of water should help you stay hydrated.

Unwind & lower stress levels.

Reducing stress levels can have a positive impact on your health. Walking in the park, meditating, practising yoga, spending time with your loved ones, or some hobby time can help manage stress levels and promote better gut health.

Sleep well

Lack of sleep can affect your gut health, and poor gut health can affect your sleep, which is a vicious cycle. A good 7-8 hours of sleep gives your gut enough time to restore and repair, while poor sleep can decrease beneficial bacteria in the gut.

Prebiotics and Probiotics

Prebiotics feed the beneficial bacteria in your gut, and probiotics are good bacteria. Consumption of prebiotics such as onions, garlic, bananas, leafy greens & legumes will stimulate the growth of beneficial bacteria. Yoghurt and fermented foods like kombucha and kimchi are great sources of probiotics that will help restore your gut after dysbiosis. However, consulting a healthcare expert before consuming prebiotic or probiotic supplements is important because not all supplements provide the right result. 

Gut Health – Key to Overall Health

Dr. Alessio Fasano, M.D. rightly said ‘the gut is not like Las Vegas; what happens in the gut does not stay in the gut’.

It is not just nourishing your body by absorbing essential nutrients and minerals; your gut is also connected to your brain via nerves, which impacts mental well-being. Hence, good gut health achieves holistic well-being, including physical and mental health.

A good diet, a good night’s sleep, and a healthy mind can do wonders in maintaining good gut health. And, if you are working towards repairing & healing your gut microbiome, remember to be patient & consistent. 

Want to fix your Gut Health? Frequent bloating, indigestion, and constipation are all signs of a suffering gut. The good news is that these are all reversible and can be fixed with good nutrition and building small healthy habits.

At HWH Living, we focus on building daily actionable goals to achieve the results you want. Book a FREE Consultation NOW!