6 Ideal Ways to Improve your Gut Health

Do you often feel bloated or gassy or experience irregular bowel movements? These are common gut health problems that many people face. Maintaining a healthy gut microbiome is crucial for overall health and can have far-reaching effects on various bodily functions. In this article, we'll explore more about the gut microbiome, signs of poor gut health, and things to do to improve your gut health in six ways. So keep reading to learn how to improve your gut health naturally.

What is the gut microbiome?

The gut microbiome refers to the community of microorganisms that exists in the intestine of a human body, including 200 species of bacteria, viruses, fungi, and other microbes. This ecosystem of microorganisms plays a vital role in human health, with functions ranging from digestion and nutrient absorption to immune system regulation and protection against pathogens.

The imbalance of the gut microbiome has been found to be a contributing factor to a plethora of health issues, ranging from obesity to mental health illnesses to inflammatory bowel disease. 

Signs of poor gut health

The gut plays a crucial role in maintaining overall health and well-being. Poor gut health can have far-reaching effects on various bodily functions, including digestion, immunity, and mental health. Here are some common signs of poor gut health:

1. Digestive issues: If you are experiencing stomach disturbances such as gas, bloating, constipation, heartburn, and diarrhoea, it’s a sign that you may have an unhealthy gut. According to the UK National Health Service, the main causes of such symptoms are food intolerances, bacterial imbalances, and inflammatory bowel diseases.

2. Weak immune system: The gut is home to trillions of bacteria that play a crucial role in supporting the immune system. A study published found that a healthy gut microbiome can improve immune function and protect against infections.

3. Using Antibiotics: One issue related to gut health is the overuse of antibiotics, which can disrupt the balance of bacteria in the gut and lead to negative health outcomes. According to a study published by the NIH, "Antibiotic treatment reduces the overall diversity of gut microbiota species, including the loss of some significant taxa. This causes metabolic shifts, increases gut susceptibility to colonisation, and stimulates the development of bacterial Antibiotic resistance". This can result in a range of health problems, including antibiotic-associated diarrhoea, inflammatory bowel disease, and an increased risk of infections.

It is important to note that poor gut health can have many causes, including poor diet, stress, and medications. If you are suffering from any of these signs, it may be worth consulting with a doctor to identify the main root cause. Also, you can try Foodhak's personalised meals to improve your gut health.

6 Best ways to improve your gut health    

Improving your gut health is crucial for overall well-being and can have a positive impact on many aspects of your life. Here are the six things to improve your gut health:

1. Change Your Diet: One of the most effective ways to improve your gut health is by changing your diet. Incorporate more high-fibre food, including micronutrients called polyphenols, such as fruits, vegetables, and whole grains, to feed the good bacteria in your gut. Avoid processed foods and sugary drinks, which can disrupt the balance of bacteria in your gut. You can try the Harissa Chickpea Stew, Burrito Bowl, and Miso Stew from Foodhak, filled with lots of healthy benefits, mainly focused on improving your gut health. There are a lot of other healthy snack items like Kale & Spirulina Bhaji, Seeded Omega and Millet Crackers, and Ashwagandha Choc Chip Cookies that are carefully crafted to take care of your gut health. 

2. Take a prebiotic or probiotic: You may be able to improve your gut health by adding prebiotics or probiotics to your diet. However, research on this is ongoing. Probiotics are live bacteria that can help restore the balance of good bacteria in your gut. Nowadays, many probiotic supplements are available online, but all probiotics aren't meant for everyone. However, you can find natural probiotics in foods such as yoghurt, kefir, and sauerkraut. Prebiotics are types of fibre that act as food for the good bacteria in your gut. Foods like garlic, onions, and bananas are also very good sources of prebiotics.

3. Get enough sleep: Lack of sleep can negatively impact your gut health. Aim to get at least seven to eight hours of sleep each night to support a healthy gut.

4. Lower your stress levels: Chronic stress can have a negative impact on your gut health. Practice stress-reducing activities like yoga, meditation, or deep breathing exercises to help lower stress levels and is the best way to improve gut health.

5. Exercise regularly: Regular exercise can help improve gut health by reducing inflammation and promoting beneficial gut bacteria growth.

6. Listen to your body: Pay attention to how your body responds to different foods and activities. This can help you identify what may be causing gut issues and make adjustments to your diet and lifestyle accordingly. Now, then what to eat to improve gut health? Including gut-healthy foods like high-fibre foods, garlic, fermented food, and collagen-boosting food in your diet is the best way to improve gut health.

By implementing the following six tips into your daily routine, you can effectively enhance your gut health, thereby cultivating a healthier and happier you.

Conclusion:

The human gut is very complex to understand. There are several kinds of research ongoing on the gut microbiome. But, there is no doubt that the gut microbiome has an impact on overall health and the immune system. There are several benefits associated with a healthy gut. These include heart health, a strong immune system, effective digestion, the possibility of preventing some cancers and autoimmune diseases and to name a few.

In addition to improving gut health, lifestyle, and dietary changes may also benefit your overall health. So pay attention to your body, make mindful choices, and take care of your gut health starting today with Foodhak!

Also read: Boost your Immune System, Collagen Foods