Your gut does more than handling digestion and giving you occasional butterflies. It is the abode of trillions of bacteria, and it plays a key role in ensuring that your body functions properly. When you don’t have a healthy gut, you will face many health issues like upset stomach, autoimmune challenges, fatigue, and skin issues. Therefore, every individual should take good care of their gut and in this article, we will discuss in detail how to increase good bacteria in gut naturally.
Tips to Treat an Unhealthy Gut and Improve Your Gut Health
1. Manage stress
2. Have fermented foods
3. Eat lots of fruits and vegetables
4. Avoid ultra-processed foods
5. Consume more probiotic & prebiotic foods
6. Get sufficient sleep
7. Drink plenty of water
8. Have fiber-rich foods
9. Eat slowly
1. Manage stress
High levels of stress affect your entire system, and the gut is no exception. That’s because the human body releases stress hormones whenever it is under stress. The secretion of these hormones leads to irregular bowel movements and thus, poor gut health.
So, for the sake of your overall health, bid adieu to chronic stress. There are many stress-relieving techniques like meditating, laughing, doing yoga, spending time with pets and friends, exercising, and getting massages.
2. Have fermented foods
Fermented foods are highly recommended as they are loaded with probiotics and probiotics are good bacteria. So, if you have fermented foods regularly, the balance of bacteria in the gut will be restored again. When that happens, you will get relief from digestive disorders such as IBS (irritable bowel syndrome). Did you know that fermented foods even strengthen the intestinal walls?
3. Eat lots of fruits and vegetables
Vegetables and fruits are an incredible source of vitamins, minerals, and fiber. So, they keep issues like gastritis, acidity, and constipation at bay. They will also support the good bacteria in your gut. Additionally, veggies and fruits have an impressive variety of microorganisms. So, they ensure bacterial diversity in the human gut microbiome.
4. Avoid ultra-processed foods
Processed foods must be avoided at all costs. From the heart to the liver to the intestine – processed foods affect various organs and therefore, majorly impair human health. They are also bad for the gut. As you are looking for ways of enhancing gut bacteria, you have to resist the temptation of relishing processed and packaged foods and replace them with nutritious snacks.
5. Consume more probiotic & prebiotic foods
According to healthcare professionals, if you have digestive issues, adding some probiotic and prebiotic foods to your diet will be great. Prebiotics are great for boosting gut microbiomeas they allow good bacteria to grow in the gut. Probiotics, on the other hand, are represent good bacteria.
The easiest way of ensuring that your body gets prebiotics/ probiotics consistently is by ordering a good supplement after consulting your doctor.
Note: If you have a weakened immunity, taking probiotics can have adverse effects on your health.
6. Get sufficient sleep
Not sure how your sleeping habits can be linked to your natural gut health improvement? Research has revealed that poor quality of sleep or sleeping too less can both seriously impact a person’s gut health. Thus, we all should make it a priority to sleep 7-8 hours daily.
7. Drink plenty of water
After studying the composition of the gut microbiome in many individuals, a 2022 study discovered that that people who loved to drink water had less gastrointestinal infections than people who did not meet their body’s daily requirement of water. That’s because there is a direct link between the health of your gut and hydration as water gets rid of imbalances of good and bad bacteria in the human gut. So, staying hydrated is crucial if you want a healthy gut microbiome.
8. Have fiber-rich foods
Searching for more natural ways to improve gut health instead of taking antibiotics? Eating high-fiber foods will also positively impact your gut by rewarding you with a balanced gut. So, for the sake of your digestive health, stick to a diet rich in quinoa, chickpeas, peaches, apples, almonds, oats, pistachios, black beans, and asparagus.
9. Eat slowly
Do you have the habit of eating fast? Then you must know that chewing solid foods thoroughly is essential to ensure your body absorbs all the nutrients. Did you know eating slowly will also decrease your chances of having diabetes and obesity?
Moreover, eating fast impacts your gut and causes gastrointestinal problems. So, to increase good bacteria in gut naturally, say no to eating in a hurry.
To Sum Up
So, follow the above-mentioned gut-friendly diet tips to boost gut bacteria naturally. A well-balanced gut microbiota will even reduce the risk of suffering from heart disease and type 2 diabetes. It will not only enhance your physical health but also do wonders to your mental well-being.
Frequently Asked Questions
Q. What are natural ways to increase good bacteria in the gut?
A: To create a favorable gut environment for beneficial bacteria to thrive, you can try natural remedies like exercising daily, staying hydrated, sleeping early, eating probiotic and prebiotic foods, and reducing stress levels.
Q. How does diet affect gut bacteria?
A: Your diet plays a key role in determining the type of bacteria inhabiting your gut. People who eat processed foods regularly have poor gut health. So, for promoting healthy gut bacteria, you should be mindful of what you eat.
