Introduction
Gut health is an important part of overall health and wellbeing. Eating the right foods can help keep your gut healthy and functioning properly. Eating the wrong foods can lead to digestive issues, inflammation, and other health problems. Eating This Not That is a great resource for finding out which foods are good for your gut and which ones should be avoided. In this article, we will discuss some gut health tips that really work, so you can make the best choices for your health.
Gut Health Tips That Really Work — Eat This Not That
Having a healthy gut is essential for overall health and wellbeing. But with so much conflicting advice out there, it can be hard to know what to do. Here are some gut health tips that really work.
1. Eat a Variety of Foods
Eating a variety of foods is one of the best ways to ensure your gut is healthy. Eating a variety of fruits, vegetables, whole grains, and lean proteins will provide your gut with the nutrients it needs to stay healthy. Eating a variety of foods will also help to keep your gut microbiome diverse, which is important for a healthy gut.
2. Avoid Processed Foods
Processed foods are often high in sugar, salt, and unhealthy fats, which can be detrimental to your gut health. Eating too much of these foods can lead to inflammation, which can disrupt the balance of your gut microbiome. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.
3. Eat Fermented Foods
Fermented foods are a great way to add beneficial bacteria to your gut. These foods, such as yogurt, kimchi, and sauerkraut, are rich in probiotics, which can help to restore the balance of your gut microbiome. Eating fermented foods regularly can help to improve your gut health.
4. Get Enough Fiber
Fiber is essential for a healthy gut. It helps to keep your digestive system running smoothly and can help to reduce inflammation. Eating a diet rich in fiber-rich foods, such as fruits, vegetables, and whole grains, can help to keep your gut healthy.
5. Stay Hydrated
Staying hydrated is important for your overall health, but it’s also important for your gut health. Drinking enough water helps to keep your digestive system running smoothly and can help to reduce inflammation. Aim to drink at least 8 glasses of water a day to keep your gut healthy.
6. Reduce Stress
Stress can have a negative impact on your gut health. It can disrupt the balance of your gut microbiome and lead to inflammation. Try to reduce stress in your life by taking time for yourself, exercising, and practicing relaxation techniques.
7. Get Enough Sleep
Getting enough sleep is essential for your overall health, but it’s also important for your gut health. Not getting enough sleep can disrupt the balance of your gut microbiome and lead to inflammation. Aim to get at least 7-8 hours of sleep each night to keep your gut healthy.
Conclusion
These gut health tips can help to keep your gut healthy and functioning properly. Eating a variety of foods, avoiding processed foods, eating fermented foods, getting enough fiber, staying hydrated, reducing stress, and getting enough sleep are all important for a healthy gut. Try to incorporate these tips into your lifestyle to keep your gut healthy.
The gut is one of those body systems that has a more far-reaching effect on our health than we realize. It’s not just about digestion. The trillions of beneficial bacteria that comprise the gut microbiota are a key player in the immune system, and the gut and brain share a unique and fundamental connection. So it’s a good idea not to think of gut health as an everyday pursuit, not just something to be addressed when symptoms surface. These are gut health tips that really work, according to experts. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Not surprisingly, your gut health is highly dependent on what you eat. A diet high in processed foods and fast food can kill beneficial bacteria in the gut that improve digestion and bolster the immune system. Conversely, “the low FODMAP diet is a good example of a diet good for the gut,” says Jonathan Kung, MD, a gastroenterologist in New York City. This diet restricts certain simple carbs that are hard for some people to digest, emphasizing whole foods instead. “Eating a diet rich in antioxidants such as strawberries, blueberries, raspberries, spinach, kale, green tea, and even dark chocolate may help prevent or decrease gut imbalances,” says Kung.
The good bacteria that reside in the gut, also known as the gut microbiota, is a fundamental component of the immune system. Taking probiotics (supplements or foods containing beneficial bacteria) can be good for the gut. According to Harvard Medical School, they may improve issues like diarrhea, irritable bowel syndrome, and other uncomfortable health conditions.
Consuming a diet high in fiber is also important for gut health: It’s when fiber begins to ferment in the large intestine that good gut bacteria is produced and harmful bacteria is suppressed. Fiber is a prebiotic, meaning it’s what probiotics use for food. If you’re taking probiotics in the hope of improving your gut health without sufficient fiber, they won’t work as well. For overall health, experts recommended that women consume at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams daily.
Alcohol can kill beneficial gut bacteria and irritate the stomach lining, leading to a condition called gastritis. For good gut health—and overall health, including a reduction in heart disease and cancer risk—drink only in moderation. Experts say that means no more than two drinks a day for men, and one drink a day for women.
To keep your gut healthy, take antibiotics only when necessary. These medications can kill off the healthy bacteria that comprise the gut microbiome. “Antibiotic use can have several negative effects on the gut microbiota, including reduced species diversity, altered metabolic activity, and the selection of antibiotic-resistant organisms,” wrote authors of a 2020 review of studies in the journal Frontiers in Cellular and Infection Microbiology. “There is also evidence that early childhood exposure to antibiotics can lead to several gastrointestinal, immunologic, and neurocognitive conditions. The increase in the use of antibiotics in recent years suggests that these problems are likely to become more acute or more prevalent in the future.”
Stress is an underrated factor in health; it can wreak havoc on the heart, immune system and gut. Stress has been associated with gut-related issues like IBS (inflammatory bowel disease) and leaky gut. Experts believe that there’s a connection between the gut and brain—some even call the gut the “second brain.” “Stress can affect brain-gut communication, and may trigger pain, bloating, and other gut discomfort to be felt more easily,” says the American Psychological Association. “Stress is associated with changes in gut bacteria which in turn can influence mood.” Reducing stress—via methods like exercise and relaxation techniques—is important for overall health.
And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.
Michael Martin