Gut health is crucial for overall wellness, influencing digestion, immunity, mood, and your overall wellbeing. A balanced gut microbiome can enhance your health significantly. Moreover, a good balance of your gastrointestinal tract is able to digest and absorb nutrients properly. Unhealthy gut can cause diarrhea, bloating, constipation and, even, mental health problems like high stress and little sleep.
We’re providing you with practical, science-based advice with references and statistics for improving your health. In this article at Tugela Wave, we’ve discussed 10 straightforward and natural methods to boost your gut health, including incorporating gut-friendly foods and embracing stress-reducing practices. Whether you want to alleviate digestive issues or improve your overall well-being, these strategies will support you in keeping your stomach healthy and balanced. Let’s explore the keys to a flourishing gut!
Tips To Improve Gut Health Naturally
1. Eat a Diverse Range of Foods and Eat Slowly
A diverse diet promotes a varied gut microbiome, which is linked to better health outcomes. Research suggests that a higher diversity of food intake is associated with increased microbiome diversity, which is important for metabolic health (Yatsunenko et al., 2012). Aim to include at least 30 different plant foods in your diet each week to support a rich microbiome (David et al., 2014). Chew your food properly, it may lower your chance of developing obesity and diabetes. Digestion starts in your mouth with chewing and your saliva.
A varied diet is essential for a diverse gut microbiome. Different types of bacteria thrive on different nutrients, so including a wide array of foods—fruits, vegetables, whole grains, lean proteins, and healthy fats—can encourage the growth of beneficial microbes. For instance, colorful fruits and veggies provide antioxidants and phytochemicals that promote gut health, while different proteins contribute essential amino acids for repair and maintenance of bodily functions.
Research suggest of having a large variety of good bacteria in the gut may reduce the risk of diabetes, inflammatory bowel disease, psoriatic arthritis and other harmful diseases. So avoid a large amount of sugar to free your gut from bad bacteria. Processed foods and alcohol also harmful for the gut. You should also avoid foods that are intolerant to you. Intolerant foods may cause gas, nausea and fatigue.
2. Include Fermented Foods
Fermented foods are rich in probiotics, beneficial bacteria that can improve gut health. A study published in the Journal of Clinical Gastroenterology found that regular consumption of yogurt and other fermented foods is associated with better gut microbiota diversity (Riviere et al., 2016). Aim for at least one serving of fermented foods daily to help enhance gut flora. Fermented foods includes:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Kombucha
- Miso
- Sourdough
- Cheese
3. Opt for Whole Grains
Whole grains contain important nutrients and fiber, which serve as prebiotics for gut bacteria. Research indicates that consuming whole grains can positively influence gut health by promoting beneficial bacterial growth (Slavin, 2013). A diet high in whole grains has been associated with a 17% reduced risk of developing colorectal cancer (Aune et al., 2011). You may take –
- Barley
- Millet
- Buckwheat
- Oatmeal
- Quinoa
- Corn
- Bulgur
- Brown Rice
- Wild Rice
4. Increase Fiber Intake
Dietary fiber is crucial for digestive health, with studies showing that a high-fiber diet can reduce the risk of developing gut disorders (Rosenfeld et al., 2017). The American Heart Association recommends at least 25 grams of fiber daily for women and 38 grams for men. Increasing fiber intake has been linked to a 20-30% lower risk of developing type 2 diabetes (Schulze et al., 2004). These foods should have in your diet in regular basis-
- black beans
- chickpeas
- oats
- quinoa
- broccoli
- asparagus
- almonds
- pistachios
- apples
- peaches
5. Stay Hydrated
Adequate hydration is vital for maintaining gut health. Research shows that proper hydration can improve gut motility and reduce constipation (Nishida et al., 2019). The general recommendation is to consume around 2.7 liters (91 ounces) of total water for women and 3.7 liters (125 ounces) for men each day, including all beverages and food sources (U.S. National Academies of Sciences, 2005). A sufficient amount of water may increase diversity of bacteria in the gut. Less consumption of water is linked to gastrointestinal infections.
6. Limit Artificial Sweeteners
Studies have suggested that artificial sweeteners may negatively affect gut bacteria. A study published in Nature found that the consumption of artificial sweeteners can lead to glucose intolerance in mice, which may be attributed to changes in gut microbiota (Suez et al., 2014). Reducing artificial sweeteners can help maintain a healthy microbiome balance. So avoid –
- Aspartame
- Saccharin
- Stevia
- Neotame
- Advantame
7. Manage Stress
Chronic stress can alter gut microbiota composition, leading to digestive issues. A review in Gut Microbes highlighted that stress affects the gut-brain axis and can lead to dysbiosis (Morris et al., 2018). Practicing stress management techniques can improve gut health and overall wellness, with studies showing that mindfulness and yoga can reduce stress-related digestive issues (Turakitwanakan et al., 2013). To keep yourself away from stress, do some –
- Meditating
- Walking
- Spending time with friends and family
- Maintaining a good relationship with neighbors
- Limiting alcohol intake
- Laughing
8. Get Regular Exercise
Regular physical activity is associated with a more diverse gut microbiome. A study published in Gut Microbes found that exercise can promote the growth of beneficial gut bacteria (Duncan et al., 2012). Aim for at least 150 minutes of moderate exercise weekly, as active individuals tend to have a more diverse gut microbiota compared to sedentary individuals. Take parts in –
- Dancing
- Swimming
- Gardening
- Yoga
- Household chores
- Water aerobics
- Running
- Walking
9. Prioritize Sleep
Quality sleep is essential for maintaining a healthy gut. Research indicates that sleep deprivation can lead to dysbiosis and increased gut permeability (Duncan et al., 2019). The National Sleep Foundation recommends 7-9 hours of sleep per night to support overall health, including gut health. For better sleep, keep yourself away from TV and mobile screen long before to go to the bed.
10. Consider Probiotic Supplements
Probiotic supplements can help restore gut flora, especially after antibiotic use. A meta-analysis published in Frontiers in Microbiology found that probiotics can effectively reduce the risk of antibiotic-associated diarrhea (Hao et al., 2015). If you choose to take probiotics, select a high-quality product with diverse strains and consult a healthcare provider for personalized advice. People who have a severe illness or a weakened immune should avoid taking probiotics.
Improving gut health requires a holistic approach that includes dietary changes, lifestyle modifications, and stress management. By incorporating these ten tips into your routine, you can promote a healthier gut and enhance your overall well-being. Making gradual changes can lead to lasting benefits, so be patient and consistent in your efforts!