A person’s gut is their gastrointestinal system which comprises the stomach, colon, large intestine, and small intestine. These organs perform the role of digesting and absorbing nutrients from various food and excreting waste. But why gut health is important and how do you monitor your gut health? What are the factors that worsen your gut health and how can you keep your gut healthy? Let’s find answers to all these questions so that you look after your body.
Gut Health: An Overview
Your gut health is considered good if there is a perfect balance between the good bacteria and harmful bacteria in your gut. In fact, the human immune system’s 80% is the person’s gut, along with the majority of the body’s serotonin. So, if your gut is unhealthy, immune system support will disrupt and hormones will not function properly. Unfortunately, the risk of getting Hashimoto’s Disease and other autoimmune disorders will also increase.
Why is gut health important?
The benefits of a healthy gut are many. Studies have revealed that the gut health is linked with:
- emotional health
- sleep
- the immune system
- digestion
- cancer
- autoimmune diseases
- gastrointestinal disorders (examples: inflammatory bowel disease and IBS/ irritable bowel syndrome)
- cardiovascular ailments
- endocrine disorders like type 2 diabetes
So, for chronic disease prevention and your overall well-being, a balanced gut microbiome is mandatory.
Signs that your gut needs attention
The following factors can affect a person’s gut microbiome:
- insufficient sleep
- taking antibiotics
- stress
- inadequate physical activity
- drinking alcohol and smoking
- having processed foods in excess
Things that aren’t in our control can also affect the gut microbiome. These include birth mode, age, environment, etc.
Wondering what signs indicate poor gut health?
- Recurring problems in the digestive system like gas, heartburn, diarrhea, constipation, colitis, and bloating
- fatigue and sleep disturbances
- suffering from infectious illnesses (like common cold) frequently
- emotional states like low mood, anxiety, high stress
Tips to adopt a gut-friendly lifestyle
By making some dietary and lifestyle alterations, any person can reset their health. Here are some ways to take care of the health of our gut:
1. Reduce stress
Did you know that there is a close connection between your mental health and gut? Studies have revealed that stress impacts your gut flora negatively. So, if you remain frustrated for work or some personal reasons, start managing stress by practicing relaxation techniques.
2. Exercise
Cycling, walking, and other cardiovascular exercises stimulate the gut muscles and so, a balance between beneficial bacteria and bad bacteria is maintained. So, make sure you exercise for at least 30 minutes on a daily basis.
3. Consume fermented foods
Fermented foods are foods in which bacteria and yeast break down the sugars. These are some great fermented foods:
- kimchi
- tempeh
- kombucha
- sauerkraut
- kefir
- yoghurt
4. Eat foods containing polyphenols
For maintaining microbiome diversity, polyphenols should be present in your food. Such foods include:
- spices and herbs
- seeds and nuts
- coffee
- colorful vegetables and fruits
- dark chocolate and cocoa
- black and green tea
5. Take prebiotic or probiotic foods
To fix an unbalanced gut, your diet should be rich in prebiotic fiber. Probiotics and prebiotics keep the digestive tract clean and free from diseases. However, if you have a weakened immunity, you should refrain from taking probiotics.
6. Have foods high in fiber
According to research, high-fiber foods positively impact gut. These are the top sources of fiber:
- legumes, such as chickpeas and black beans
- fruits, such as peaches and apples
- quinoa, oats, and other whole grains
- pistachios, almonds and other nuts
- asparagus and broccoli
7. Eat collagen-boosting foods
Salmon skin and bone broth are examples of collagen-boosting foods. A 2021 study proved that supplements enriched with collagen are helpful for the gut microbiome. Citrus fruits, eggs, meat, and nuts are some sources of collagen.
8. Stay hydrated
The best fluid that will benefit your gut immensely is water. Water is necessary to break down solid foods and for proper absorption of nutrients. From preventing constipation to softening stool – water performs several other key functions. Drinking sufficient water also increases bacteria diversity in the gut. Hence, make it a point to drink 3-4 liters of water throughout the day.
9. Get enough sleep
Sleeping soundly at night is crucial for your gut and overall health. So, if you have trouble sleeping peacefully for long hours, discuss this with your healthcare provider.
Gut health supplements: yes or no?
The holistic way of improving gut health is through lifestyle and food instead of supplements. Wholefoods are loaded with vital nutrients and no single supplement can include all those vitamins and minerals. Moreover, nutrients present in different foods interact together in a helpful manner and no pill can replicate that. So, if you are mindful of what you eat, gut health supplements won’t be required.
If you still feel like taking a probiotic supplement, consult a reputed health professional to know which one is safe and will work best for you.
The Bottom Line
So, why gut health is important? By now it is already clear to you that the health of an individual’s gut impacts their mental and physical well-being. Hence, follow the above-mentioned tips to improve your gut health and ensure overall well-being.
Frequently Asked Questions
Q. What are the key benefits of maintaining good gut health?
As long as the health of your gut is in optimal condition, there won’t be any issue with your hormonal functions and immune system. You won’t suffer from digestive disorders and will get better sleep.
Q. How can I improve my gut health through diet?
If you have an unhealthy gut, you should have fermented foods, foods high in fiber, and foods that boost collagen. Your anti-inflammatory diet should also eliminate processed food and unhealthy fats.
