There are trillions of bacteria in our gut playing vital roles in keeping our body and mind healthy and functioning properly.
But certain foods or lifestyle changes can cause gut problems and even lead to health issues.
Here are some ways to improve gut health.
1. Practising Diet Diversity
In a healthy person, the microbiome — the bacterial environment in the GI tract — is characterized by a very wide variety of gut bacteria (known as microbiota). The greater diversity of bacteria species, the better chance they’ll contribute to certain health benefits. A decrease in the number of species, on the other hand, may lead to illness.
In order to get richness of microbiota species, we need richness in dietary choices. The more diverse our day-to-day menu is, the easier it will be for our microbiome to adapt to some curve balls we throw at it. Keep in mind that whole foods are the best options.
2. Opting for Plant-Based
Speaking of adding some healthy foods to your menu, try going more plant-based — your gut will thank you.
People following a vegan or vegetarian diet have a different gut microbiota than omnivores,possibly because vegan diets may deliver more fiber. When we up the fiber through plants, we are increasing the growth of more beneficial bacteria that provide anti-pathogenic and anti-inflammatory effects, as well as cardiovascular protection.
A plant-based diet is an effective way to not only support the gut microbiome, but also to maintain overall optimal health.
“Try adding some more cabbage, chickpeas, lentils and beans to your diet because they are super high-fiber foods that also serve as prebiotics, which promote good bacteria in your gut”
3. Practicing Good Oral Hygiene
The bacteria living in our mouth can migrate to our gut, altering our microbiome.
Just like our gut, there are tons of bacteria living in our mouth. Oral bacteria involved in chronic gum infections can move down to the gut and alter the microbiota there, where they may play a role in certain metabolic disorders as well as some cancers.
So, brush your teeth twice a day, floss, visit your dentist for cleanings and voice any concerns about your oral health: You’ll be keeping more than your mouth healthy by doing so.
4. Steping up the game with Fermented Foods and Probiotics
Fermented foods are quite popular lately, and for good reason. These foods help strengthen our gut microbiome.
Probiotics are specific strains of bacteria that add to the population of beneficial microbes in the gut. If you see the words “naturally fermented” on food labels, you’ve found another gut-friendly food.
Probiotic-Filled Fermented Foods
- Yogurt
- Kimchi
- Buttermilk
- Certain pickles
Many vegetables, whole grains and legumes contain prebiotics, which help the probiotics (aka good bacteria) flourish.
Another way to maintain a healthy balance of gut bacteria is by helping the beneficial microbes that are already in your microbiome to grow.
Enter prebiotics, plant fibers that act like fertilizers to stimulate growth. You can find prebiotics in high-fiber fruits, veggies, whole grains and legumes, i.e. whole foods containing complex carbs. Since our body can’t fully digest those carbs, they become food for your gut bacteria.
6. Avoiding Sugar Substitutes
Definitely, artificial sweeteners can be an easy way to save some calories when battling the scale, but the gut can take a beating if you have too much. Not only do they cause gas and diarrhea, but you would be surprised to know that these sugar substitutes can increase blood sugar and weaken insulin response by changing the composition of gut microbiota.
“If you’re trying to kick that artificial sweetener habit, snack on more fresh fruit. It’s always a safe bet when you need a sweet treat that’s also good for you.”
7. Keeping it Moving
It’s a well-known fact that exercise does wonders for us — mentally and physically. And recent studies show its effects can even reach the tiny bacteria in our gut.
Working out can boost the amount of beneficial gut bacteria species, enrich the microbiota diversity and help in the development of new bacteria. Exercising seems to be particularly beneficial for bacteria that can contribute to reducing weight and easing some GI and metabolic disorders.
Aim for 150 minutes of moderate activity each week.
8. Having the Polyphenols
Dietary polyphenols are substances found in plants that help feed those beneficial gut microbes.
Coffee, tea, red wine, chocolate, fruits and vegetables are great ways to give your gut nice doses of polyphenols.
“Most polyphenols are not absorbed in the small intestine or upper GI tract, and go down to the large intestine where they are broken down by bacteria. There are studies showing that polyphenols can protect against chronic diseases such as cancers and cardiovascular diseases and have an impact on obesity.”
9. Getting More Sleep
Getting more sleep is a on a lot of people’s to-do lists, and for good reason. Yes, we are more alert and perform better with an adequate night’s rest. But health problems can arise when one doesn’t get enough — and can even possibly affect his/her gut.
“There’s evidence from studies in irritable bowel syndrome that poor sleep is associated with increased abdominal pain the next day. This is supported by research in chronic pain, which suggests that sleep deprivation increases sensitivity to painful stimuli.”
The activity of the digestive system depends on circadian cues so that, in general, the digestive system is less active at night. That means that when your circadian rhythm gets out of whack, it could lead to increased GI symptoms.
10. Going Easy on the Drinks
Too much alcohol could cause an imbalance of bacteria within the gut, which can lead to unpleasant GI symptoms.
Having a drink here and there is perfectly OK, but when “here and there” turns into “one too many” pretty often, you can cause chaos in your gut.
Alcohol promotes dysbiosis (when environmental factors disrupts bacterial imbalance) and bacterial overgrowth, which can lead to inflammation.
Cancers, liver disease and neurological pathologies may also be aggravated.
Alcohol (particularly red wine) in moderation can actually be good for gut health, but of course too much of a good thing isn’t necessarily better. Excessive booze-drinking can cause gut inflammation, reduce healthy bacteria while increasing harmful bacteria and cause chronic bloating and constipation.
11. Avoiding Unnecessary Antibiotics
Sometimes prescription antibiotics are warranted in order to kill a bacterial infection, but they can cause gut disturbances. That’s because antibiotics also kill “good” gut bacteria along with the “bad” bugs making you sick, creating dysbiosis. Different antibiotics or their combinations will result in different changes to the microbiome.
“With a change in the gut flora, diarrhea can occur due to the imbalance of the bacteria, Some antibiotics are more likely to result in the overgrowth of Clostridia difficile that can cause severe diarrhea and colitis. Clindamycin and ciprofloxacin are two antibiotics with a higher risk for C. difficile. These two antibiotics cause a marked loss of mucosal barrier and immune function in the gut.”
If you’re currently on antibiotics, it’s generally a good idea to eat plenty of probiotic-rich foods to help restore good-for-you gut bacteria.
12. Stressing Less
OK, easier said than done. But life stressors can significantly change your microbiome. Microbes can respond to hormones and neurotransmitters that are involved in your stress response. This can change the composition of the gut bacteria — but more research is required to fully understand how this actually occurs and the effects.
Nonetheless, cramps, constipation, diarrhea and changes in appetite can all occur due to stress-related changes in gut bacteria. And once you start dealing with one of these conditions, the condition itself can be a source of stress and anxiety, in turn worsening gut symptoms.
Breathing techniques, meditation, regular exercise and seeking out a mental health professional can all be helpful to try to lift some weight off your shoulders.
🌸HEALTHY GUT 🌸 🌸HEALTHY YOU🌸