How to Improve Gut Health?

How to improve gut health? While most people are aware of how their intestines function, few know how to improve gut health, or what that even means in the first place. The gastrointestinal tract (GI tract) is the body’s largest immune system organ and contains 80% of the body’s serotonin, the chemical that affects our mood and sleep cycles. 

In order to live optimally, we need to nourish this important system with foods and supplements that support it. Read on for some tips on how to improve gut health.

9 Ways on How to Improve Gut Health?

Avoid alcohol

Alcohol can irritate your digestive system and affect your immune system. Plus, if you drink too much alcohol, you’re likely to eat unhealthy foods because you crave sugar when you’re inebriated. To avoid these negative consequences, try to limit yourself to one drink a day for women or two drinks for men. 

If that doesn’t work for you, cut out alcohol altogether (it will still benefit your gut). Just remember: When it comes down to it, cutting alcohol is healthier than struggling with temptation and giving in once a week—or even more often. If alcohol has become a problem in your life but abstaining seems overwhelming at first, talk with someone about how best to approach detoxing.

take probiotics

Probiotics are live bacteria and yeasts that can be found in some foods, such as yogurt and other fermented foods. 

Some studies have shown that probiotics might be helpful for treating diarrhea, among other problems. To improve gut health naturally, it’s a good idea to regularly consume probiotic-rich foods like kefir or sauerkraut, or take a supplement.

eat fermented foods

Consuming foods with live cultures may help improve gut health naturally. According to a new report published in Clinical Nutrition, fermented foods—such as yogurt, kimchi, and sauerkraut—are some of the most important functional foods for maintaining gut health.

Other ways to promote good gut health include reducing stress levels and avoiding refined carbs.

practice fasting occasionally

As simple as it sounds, fasting can improve your gut health by reducing inflammation. Our bodies are constantly breaking down and rebuilding cells, which means there’s always a lot of inflammatory activity happening in our stomachs. Even if you don’t feel like you have a sensitive stomach, fasting can help regulate how often food is causing inflammation—and how bad that inflammation is when it does strike. 

This doesn’t mean skipping out on breakfast; instead try intermittent fasting, which involves eating your first meal at noon and waiting until 8 pm or 9 pm to eat again (there are plenty of ways to do this). Skipping breakfast may seem counterintuitive—but it will reduce cravings and make you less likely to overeat later in the day.

avoid sugar and processed foods

We all know that too much sugar and processed foods aren’t good for us, but why? Over time, a diet high in sugar can damage healthy gut bacteria, which can lead to indigestion, bloating, and an unhealthy digestive system. In order to improve your gut health naturally, cut out sweets and refined carbohydrates; not only will you feel better immediately, but it’s also a smart way of making sure your long-term health is on track.

nourish your nervous system with fatty acids

I recommend everyone with a gut problem try supplementing with long-chain polyunsaturated fatty acids such as EPA, DHA, and gamma-linolenic acid (GLA). Polyunsaturated fats have anti-inflammatory properties and improve gut barrier function. 

They also help us deal with stress and are important for cognitive function. Moreover, our brains can’t function without adequate levels of long-chain omega 3s, so getting these types of fat into your diet is essential if you want your gut to heal! I recommend two servings of oily fish per week in order to meet your omega 3 needs. And there are several high-quality sources available.

stop stressing

A 2013 study published in Alimentary Pharmacology and Therapeutics found that women who were chronically stressed had an increase in inflammatory molecules—so if you’re stressed out, you can increase your risk of illness by ramping up inflammation. 

So relax! It’s as easy as taking a few deep breaths each day. If it helps, do something nice for yourself when stress levels get high. Go get a massage or take a warm bath; anything that gets you out of fight or flight mode will help your gut stay happy and healthy.

add plenty of fiber

Your diet should include around 30 grams of fiber per day, but you may need more depending on your body size and activity level. Fiber comes in two main forms: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that slows digestion, whereas insoluble fiber doesn’t dissolve easily and passes through your body quickly without much effect. Try adding berries, broccoli, oats, beans or whole grains to your diet for a high-fiber boost.

exercise regularly

Exercise has been shown time and again to improve gut health, both because it encourages healthy levels of gut bacteria growth, but also because exercise aids digestion in a number of ways. Regular exercise can reduce your risk of developing stomach ulcers and bleeding, help your body maintain proper gastric pH levels for better nutrient absorption, and even boost immune function.

To get started, aim for at least 30 minutes of exercise every day. Consider adding in some moderate-intensity cardio such as walking or biking. If you want to go hard, aim for high-intensity interval training (HIIT) on a stationary bike or treadmill. HIIT increases aerobic capacity while decreasing body fat percentage—two things that will make you healthier overall.

Conclusion

It’s time we begin focusing on our gut health. By making smart food choices and by following a few simple dietary tips, we can get ourselves back on track when it comes to gut health and improves our overall health as well. 

Make sure you include these strategies in your everyday life for better results! If you have any questions about how to improve gut health or if you need some suggestions for great foods that will help with digestion, don’t hesitate to leave us a comment below.

Suggested Read: How to Boost Your Immune System Naturally