If you see symptoms of poor gut health, changing your lifestyle may aid your gut microbiome and your general health.
In our gut microbiota, which is the combination of bacteria, yeasts, and fungus found in the digestive tract, researchers have identified between 1000 and 1500 types of bacteria.
According to ResearchTrusted Source, a diverse population of gut bacteria may lower the risk of diabetes, inflammatory bowel disease, and psoriatic arthritis.
What Does “Gut Microbiome” Mean?
The microorganisms that reside in your intestines are referred to as your “gut microbiome.” Each person’s digestive tract contains roughly 200 bacteria, viruses, and fungus.
Microbes are beneficial and necessary for a healthy body, while some are toxic to human health.
Various health problems may be influenced by the condition of our gut bacteria. These include general immunity to bloating, IBS, and inflammatory bowel illnesses like Crohn’s disease.
Along with skin diseases, kidney disease, and even mental health conditions like anxiety and depression, the state of our gut also impacts the stiffness of the arteries in heart disease.
What Impact Does Your Gut Microbiome Have on Your Health?
The medical world is researching the gut’s incredible complexity and significance to our general health.
Over the past few decades, studies have discovered connections between gut health and:
- The immune system
- Mental health
- Autoimmune diseases
- Endocrine disorders
- Gastrointestinal disorders
- Cardiovascular disease
Improved health may be linked to more diverse gut microorganisms. Even though research is still in progress, it is evident that the condition of your gut influences many aspects of your health and wellbeing.
7 Tips on How To Reset Gut Health
Even though many of these suggestions may seem obvious, many people still do not take the necessary steps to maintain a healthy gut. To completely reset your gut health, try them all.
1. Eat Meals High in Fiber
Prebiotics are substances present in some (but not all) high-fiber foods that ‘feed’ the good bacteria in your gut. These beneficial prebiotics can be found in beans, lentils, artichokes, and Brussels sprouts.
Almost every organ in your body, including your heart, will benefit if you can increase the amount of food you eat.
According to current recommendations, we should consume 30g of fiber daily, yet most of us barely consume 19g. We ought to set even greater goals. To give your body time to acclimate, gradually increase your food intake.
2. Consume Nutritious Fermented Foods Every Day
Foods like yogurt, kefir (a traditional fermented milk beverage that contains live bacteria), and kombucha are produced by fermentation using bacteria or yeast (made from fermented tea, sugar, bacteria, and yeast).
They are thought to improve the gut microbiome since they typically include a variety of microorganisms.
The one with the most supporting scientific research is kefir. It contains roughly 20 distinct kinds of bacteria and yeast, a far higher diversity than yogurt.
Kefir grains are now sold in kits, which you mix with milk and leave on your kitchen counter to ferment for a few hours before serving.
Sauerkraut, a fermented cabbage, and kimchi, a spicy Korean pickled cabbage, are two more well-liked healthful fermented dishes.
3. Steer Clear of Artificial Sweeteners
Eat 30 plant foods a week, such as nuts, cereals, and vegetables, to promote digestive health.
Artificial sweeteners may enable you to consume fewer calories, but they also risk destroying the diversity of your gut microbiota. This needs to be compared against the requirement to reduce sugar intake.
Artificial sweeteners are probably not a good thing to put in your diet significantly, according to evidence from certain animal studies.
Your weight and medical history, among other factors, will determine whether sugar is preferable to sweeteners. There must be equilibrium.
4. Be Hydrated and Get Enough Sleep
Although the water source is also essential, drinking a lot of water may be connected to increasing the variety of bacteria in the stomach.
A study from 2022 found that those who drank more water had lower levels of a specific type of bacterium that can result in gastrointestinal illnesses.
Your entire health will benefit from staying hydrated, and constipation may be avoided. It might also be a straightforward approach to encourage gut health.
There is some evidence that sleep affects both cognitive function and the microbiome. One can attempt scheduling time to unwind in the evening and set up a regular sleeping and waking schedule.
5. Ingest a Probiotic or Prebiotic
Add a prebiotic or probiotic supplement to your diet to help enhance your gut health while the study is underway.
Probiotics are live healthy bacteria, whereas prebiotics is “food” to encourage the growth of helpful bacteria in the stomach.
People shouldn’t take probiotics for severe illnesses or compromised immune systems. Not all probiotic pills are of a high standard or advantageous to your health.
When selecting a probiotic or prebiotic supplement to help with health improvement, it is best to see a healthcare practitioner.
Online retailers offer probiotic and prebiotic dietary supplements.
6. Avoid Attempting the Low-FODMAP Diet Alone
This diet may encourage you to try it to relieve IBS symptoms, including bloating, wind, and diarrhea.
It entails avoiding a certain kind of poorly absorbed carbohydrate found in foods like wheat, onions, garlic, lentils, cabbage, cauliflower, and broccoli. But it shouldn’t be done without a certified dietitian’s supervision.
The low-FODMAP diet can be pretty helpful for some forms of IBS, but it shouldn’t be the first option.
One reason is that many FODMAPs are also prebiotics, so eliminating them can deprive your gut microbes of food. The diet should be used for at least four to six weeks.
With the assistance of a dietician, FODMAPs should then be gradually reintroduced so that you can determine your tolerance level.
7. Consume Inflammatory-Reducing Foods
The goal of a gut reset is to remove inflammatory foods and liquids from the diet on the first day. These consist of:
- Added sugars, including substances with the suffix “-ose,” corn syrup, and table sugar (such as fructose)
- Pasta, pizza dough, cakes, and pastries made of refined carbs
- Prepared meats and other meals high in saturated fat
An individual should consume a lot of fresh food and healthy fats, such as:
- lush green vegetables like kale or spinach
- fruits and vegetables with a lot of colors, such berries, apples, or avocados Low-sugar fruits, like peppers, carrots, or eggplant
- Nuts and seeds, as well as olives
- Fatty fish and lean meats
All-day long, complex carbs can give you slow-burning energy. Try eating foods like brown rice, quinoa, oats, or sweet potatoes in moderation.
The Bottom Line!
Human digestion is intricate. Although further research is needed, it is evident that the gut microbiome impacts overall health. Having a healthy stomach helps with:
- An effective immune system
- Heart and brain health
- A better mood, restful sleep
- Efficient digestion
- The ability to avoid several malignancies and autoimmune conditions
Changing your food and lifestyle may have a good impact on both your gut and overall health.
Please pay close attention to your eating habits because they significantly impact your digestive system.
Become more attentive to your eating habits by taking your time to chew your meal, sitting down to eat, and setting your knife and fork down in between mouthfuls.
Serving smaller quantities and avoiding eating too close to bedtime can help prevent reflux and heartburn.
Additionally, eat frequently because missing meals or extended periods without eating might promote bloating.
Learn to control your stress because it affects the GI tract’s motility and contraction and is thought to increase your risk of developing irritable bowel syndrome.