You are likely familiar with the term “gut health” and are aware that “excellent” gut health is desirable. However, what exactly does it mean to have a healthy gut? It involves maintaining a healthy balance of bacteria and other microorganisms in the digestive tract. Researchers are discovering more and more ways in which these bacteria contribute to global health.
Five Evidence-Based Methods to Restore Gut Health
1. Consume Fiber- and Probiotic-Rich Foods
According to a study, dietary fiber reduces the risk of metabolic illnesses by promoting the proliferation and diversity of beneficial gut flora. Sweet potatoes, spinach, beets, carrots, and fennel are naturally rich in fiber that promotes digestive health. In addition to fruits and vegetables, whole grains provide an abundant source of fiber.
Due to the presence of bacteria, fermented foods such as yogurt, kimchi, sauerkraut, and kombucha are also sought for their gut-boosting properties. Yogurt has the potential to alleviate gastrointestinal disorders such as diarrhea, inflammatory bowel disease, and constipation. People who consume yogurt daily have higher levels of lactobacilli, a gut-beneficial bacteria, and lower levels of enterobacter, a type of bacteria linked to inflammation.
2. Consider a Supplement
As awareness of the significance of gut health continues to expand, probiotic supplements have risen in popularity. Even though probiotic supplements are not a panacea for gut health, there is evidence that they can enhance the microbiota and restore gut health under certain circumstances.
If you are prescribed an antibiotic, your doctor may also suggest taking a probiotic supplement. The evidence suggests that this may help avoid diarrhea caused by antibiotics.
If you are interested in probiotic supplements, consult your physician. Although such supplements have a history of safe use, particularly among healthy individuals, the risk of adverse effects is greater for those with impaired immune systems.
3. Exercise Often
Many aspects of the human body, including the microbiome, benefit from movement. In animal and human investigations, researchers have discovered that exercise increases the diversity of beneficial gut bacteria.
While several studies emphasize the good effects that exercise and diet can have on gut health in tandem, a 2019 review found that exercise can change the types and functions of gut bacteria that are not related to what you eat. Longer workouts and high-intensity aerobic training contributed most to gut bacteria variety and function in connection to overall health, according to researchers. They also discovered that slim individuals are more likely to enjoy the gut health benefits of exercise than overweight or obese persons.
4. Restriction of Alcohol Intake
Drinking excessively may also have harmful effects on the microbiome. Repeated alcohol consumption is associated with gastritis, an inflammation of the digestive tract. This inflammation can result in acid reflux, chronic pain, ulcers, and bacterial infections.
Additionally, excessive drinking is related to intestinal inflammation, an indication of an unhealthy gut. According to research, this type of inflammation affects the microbiota, including its functionality, and can throw it off balance.
5. Your Stress Levels
Stress is not merely mental Consider the feeling of having butterflies when you are excited or anxious. Gut health experts frequently refer to the “gut-brain link” and the gut as the “second brain.” Although we do not fully understand their connection, we do know that mental health and the gut are tightly linked.
According to research, anxiety, and depression are affected by the gut and vice versa; they can raise the risk of IBS, and persons with IBS are more likely to develop these mental health conditions.
Finding techniques to manage your mental health and stress levels may lessen uncomfortable gastrointestinal symptoms and restore your body’s equilibrium. Not sure where to begin? Make sure you do something physical every day. A simple daily stroll may enhance gut health, as evidence indicates that exercise increases the quality and number of beneficial gut microorganisms.
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