How to Naturally Improve Your Gut Health?
Your gut is home to trillions of bacteria known as the microbiome. These bacteria influence your overall Gut health in a number of positive and negative ways. The proper balance of healthy microbes supports immune function, improves your emotional well-being, and more. You will enjoy better health if you are intentional about nourishing your gut. Here are five ways that you can naturally improve your gut health.
5 Natural Ways to Improve Gut Health
1 Eat Fermented Foods
One of the best ways to improve your gut function is to be intentional about eating fermented foods. These types of foods have gone through the process of fermentation, the breaking down of sugars by yeast or bacteria. Many of these types of foods are packed with lactobacilli, a particular kind of bacteria that has been demonstrated to boost your health and well-being.
There are a number of fermented foods that you can incorporate into your daily diet. Yogurt is typically the easiest fermented food for people to eat in abundance. Other good ideas include kimchi and kefir. Or try topping your next salad or sandwich with a bit of sauerkraut. Kombucha is another food rich in lactobacilli that is popular these days.
2 Lean on Supplements
Because it can be challenging to find fermented foods that suit your tastes, many people wisely lean on the use of supplements to nourish their gut. Supplements are one of the most effective natural remedies to support a variety of health functions without the use of preservatives or additives.
The use of a targeted prebiotic or probiotic will ensure that your body is taking in the optimal amounts of good bacteria needed to ensure the gut is firing on all cylinders. This type of supplement is also useful in helping to control weight, improve mental health, boost thyroid function, and much more. A supplement is an ideal way to offer an extra layer of insurance to your gut, filling in the gaps of what you may be missing in diet alone
3 Dive Into the Whole Grain
Making whole grains the cornerstone of your diet is another easy way to improve gut health. Whole grains are packed with fiber and nondigestible carbs. The small intestine does not absorb these types of carbs, sending them to the large intestine instead. While in this part of the body, these carbs are able to promote the growth of healthy bacteria
Scientists have found that whole grains are useful in supporting the growth of beneficial
Bifidobacteria, lactobacilli, and Bacteroidetes. Whole grains are also more likely to leave you feeling fuller, keeping you from over-eating. Good choices of whole grains include oats, quinoa, and brown rice.
4 Focus on Foods Rich in Polyphenols
If you are looking to boost your intake of beneficial Bifidobacteria and lactobacilli, focusing on eating foods that are rich in polyphenols is another smart choice. Polyphenols are plant compounds that have been demonstrated to lower blood pressure and cholesterol levels, reduce inflammation in the body, and more. Because the cells cannot always properly digest polyphenols, they are directed to the colon where the gut bacteria takes them on.
You will find polyphenols in foods such onions, blueberries, green tea, grape skins, and broccoli. The even better news is that fun foods such as red wine and dark chocolate are also rich in this compound.
5 Catch Those ZZZ
If you need an excuse to catch some extra zzz’s, blame it on your Gut health. Research has shown that not getting an adequate amount of sleep can have significant impacts on the function of your gut. While the occasional restless night will not affect your gut health, chronic sleep issues can add up over time
You should make it a goal to get at least 7 – 8 hours of solid sleep each night. Creating a supportive sleeping environment and making lifestyle changes that encourage a restful night of sleep can also help you to get the sleep that you need to maintain a well-functioning gut. Your doctor may also be a good resource if you know that your sleep needs to be improved.
Following these five tips will go a long way in helping to encourage a well-functioning gut, influencing your health in a myriad of positive ways.