How To Improve Your Gut Health
Having a healthy gut is vital for the efficient digestion of the foods you eat. Studies have also shown that it can play a key role in your health and mood. So, attempting to improve your gut health can be beneficial to your overall well-being.
But what is the best way to improve gut health? In this article, we explain more about the gut and share the best ways to boost gut health.
What is the gut?
The gut is a term used to describe the digestive system. It comprises your oesophagus, stomach, small and large intestines, pancreas, gallbladder, liver, and rectum. The gut breaks down food and turns it into the energy and nutrients needed to stay healthy.
What is gut health?
Gut health is a term used to describe the complex mix of bacteria, viruses and fungi that live in your digestive system, known as your gut microbiome. Having a healthy gut microbiome with lots of ‘good bacteria’ helps to keep the lining of your gut healthy, regulates your immune system and improves your general wellbeing.
Your microbiome is like your fingerprint and is unique to you. However, it can change over time based on factors such as your diet or exposure to different environmental elements. The good news is that this means people with poor gut health can boost gut health and improve their overall health.
Why is gut health so important?
Having a healthy gut ensures you can break down food effectively and extract the energy and nutrients you need to stay healthy. However, studies have also shown that poor gut health can negatively impact different parts of your body, from your skin and weight to your immune system and mood.
As a result, if the ‘good’ and ‘bad’ bacteria in your gut aren’t balanced, it can result in you being more susceptible to illnesses as well as causing gastrointestinal symptoms like constipation or diarrhoea. Some studies even suggest poor gut health may be linked to autoimmune diseases like inflammatory bowel disease and diabetes.
So, taking a proactive approach to managing your gut health is important for maintaining your overall health.
Signs of poor gut health?
There are several signs of poor gut health to be aware of, including:
- Poor appetite
- Bloating and cramps
- Constipation
- Difficulty swallowing
- Stomach pain
- Nausea
- Fatigue
- Skin irritations
- Vomiting or diarrhoea
- Blood in stools
- Weight loss
- Nutritional deficiencies
- Autoimmune conditions
- Food intolerances
- Abnormal hormone levels
As many of the signs of poor gut health can also be related to other gastrointestinal conditions, like coeliac disease and irritable bowel syndrome, it’s important you get any gastrointestinal symptoms checked out.
How can I improve my gut health?
The best way to improve gut health is to try to boost the levels of ‘good’ bacteria in your gut. To do this, follow our top tips below:
Lower your stress levels
Stress and your gut are inextricably linked. Stress can affect digestion, slowing it down, causing bloating, pain, and constipation, or speeding it up, causing diarrhoea. Both can have a negative impact on your gut microbiome, especially if you remain stressed for long periods. So, if you are looking to improve your gut health naturally, reducing your stress levels can be beneficial. Find out more about managing your stress levels in our guide.
Increase your fibre intake
Fibre plays an important role in helping maintain a healthy gut by:
- Aiding digestion and helping with nutrient absorption
- Feeding the good bacteria in your gut
Fibre can also help you maintain a healthy body weight and lower your risk of heart disease, stroke, type 2 diabetes and colorectal cancer.
To maintain a healthy gut, your diet should include foods high in fibre, such as lots of fruit and vegetables, legumes, whole grains, nuts, and seeds.
Stay hydrated
Hydration is key if you want to boost gut health. You should aim to drink between six to eight glasses of water daily to help aid the digestive process.
Stay active
Exercise can have a positive impact on gut health. Not only can it help reduce transient stool time, but it can also help with the growth of various beneficial bacteria in the gut. So, exercising regularly is key to improving your gut health.
Consider taking probiotics
Probiotics are ‘good’ bacteria found in certain types of food. Eating these foods can help to improve your gut health. Examples of foods containing probiotics include:
- Dairy products like yoghurt and cheese
- Fermented foods like kimchi and sourdough
- Pickled vegetables, like onions and gherkins
It is also possible to take probiotic supplements to help boost the levels of good bacteria in your gut.
Eat more mindfully
Eating more mindfully and taking the time to properly chew and digest your food can help ensure your body can digest and absorb minerals, vitamins, and nutrients better, boosting your gut health.
Reduce intake of ultra-processed foods
Ultra-processed foods often contain ingredients that can either feed ‘bad bacteria’ in your gut or suppress the levels of ‘good bacteria’. For a healthy gut microbiome, you should try to limit your intake of highly processed foods, like ready meals, baked goods, and processed meats.
Eat a diverse range of plants
Eating lots of different fruits and vegetables can improve the diversity of your gut microbiome, which can improve the health of your gut. It is also a good way to enhance the amount of fibre in your diet which is also essential for a healthy gut.
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