Diet and lifestyle changes can have a highly positive impact on your gut health. A healthy gut means a healthy body and healthy mind. No wonder, gut is referred to as the second brain in the body. Here is an insight into ten evidence-supported ways on how to improve gut health.
It’s not unusual to experience symptoms like digestive upset. These symptoms may include:
- Stomach pain
- Gas
- Heartburn
- Nausea
- Constipation
- Or diarrhea.
If these symptoms occur frequently, they may disrupt your life. But following healthy dietary practices can help you revive your gut health. Here are things you can do to get the needed balance.
How To Improve Your Gut Health– Simple Ways
Tip#1 How To Improve Gut Health Reformulate your Lifestyle
A healthy lifestyle with a good diet, exercise and practising mindfulness can truly help to improve digestion. Importantly, one needs to reduce alcohol consumption or smoking, if these are needed, at all.
Smoking is a significant risk factor for gastroesophageal reflux disease, or GERD. Conversely, lowering smoking helps in decreasing acid reflux.
Smoking is also related to stomach ulcers, and it increases the likelihood of surgeries in people with gastrointestinal cancers and ulcerative colitis.
Along similar lines, alcohol consumption increases acid production in the stomach leading to heartburn, stomach ulcers, and acid reflux. Moreover, high alcohol consumption can also lead to GI bleeding.
Studies also reveal that alcohol increases the gravity of inflammatory bowel diseases and negatively impacts the gut flora. It may also increase gut permeability. A lifestyle free of alcohol and smoking can improve digestion tremendously. Talk to your dietitian or physician to understand how to eliminate these habits.
Tip#2 How To Improve Gut Health-Avoid Late-night Eating–
In Ayurveda, it is advised not to consume anything after sunset. It is considered that the body clock is reset to the rest mode after this time. So, anything eaten after sunset is not digested well. Instead, improper digestion means food will rot in the gut leading to gas and bloating and the formation of toxins.
Moreover, it is not uncommon for modern families to take to eating late at night, followed by lying down to sleep, which leads to heartburn and indigestion.
Eating food at least three to four hours before retiring to bed is advisable. Also, in the afternoon, if you want to feel like resting a while after lunch, lie down after half an hour for 15 minutes on your left side. This lets the food get processed in the stomach easily.
Tip#3 How To Improve Gut Health -Eat Whole Foods
Whole foods are processed minimally, so they retain their nutrients. Additionally, whole foods provide a range of health benefits like more micronutrients that improve organ functions.
On the other hand, if you’re consuming highly-processed foods means that you are taking in a high amount of:
- Refined carbs
- Saturated fat
- And food additives.
Processed foods are strongly linked to a higher risk of developing digestive disorders. These foods have additives such as glucose, refined salt, and other chemicals, which increase the chances of gut inflammation.
So, if you think how to improve gut health, remember, you need to find ways to soothe the inner lining of gut. Inflammation in gut reduces the barrier function of the intestines, increasing gut permeability that again translates into a range of health conditions.
Certain processed foods can also contain harmful trans fats. Earlier on, it was found that most trans fats found in processed foods came from partially-hydrogenated oils. So, the Food and Drug Administration (U.S.) banned partially-hydrogenated oils in 2018. But, small amounts of trans fats may still be present in processed foods.
What To Do to Check Trans-fats in Your Food?
Always check the labels of processed foods to see the percentage of trans fats. Then, choose foods free of trans fats.
Trans fats have highly adverse effects on heart health. They also make one prone to the risk of developing inflammatory bowel disease.
About low-calorie foods
Most of us choose low-calorie drinks and ice creams with no-calorie sugar substitutes. However, another aspect is that these sweeteners can lead to other health issues. For instance, a sugar substitute, xylitol can lead to diarrhea and bloating. A study indicated that eating 50 grams of xylitol led to bloating and diarrhea in 70% of people. On the other hand, 75 grams of erythritol led to these kinds of symptoms in 60% of people.
Studies suggest that artificial sweeteners can significantly increase the number of harmful gut bacteria. This increase is closely linked to conditions such as irritable bowel syndrome (IBS, ulcerative colitis, and Crohn’s disease).
Remember, infusing manufactured chemicals in your body through diet is a great way to invite inflammation and injury response in the body. The body perceive artificially manufacture supplements as foreign elements and tries to counter them with inflammation. Use natural supplements for gut health or naturally-derived supplements for health.
There is also enough scientific evidence to suggest nutrient-rich diets that prevent digestive diseases.
There are two steps you should focus on for the best food that can help to improve gut health.
Plan a diet based on whole foods
- Minimize or limit the intake of processed foods.
- Add a lot of fiber to your diet.
When it comes to understanding how to improve gut health, it’s no secret that natural fiber aids digestion. There are two kinds of fiber- soluble and insoluble. Soluble fiber absorbs water, adding volume to waste matter. On the other hand, insoluble fiber is a roughage that helps in better bowel movement to expel the waste matter.
- Soluble fiber sources: Oats, barley, and legumes
- Insoluble fiber: Whole grains, nuts, and seeds
The best foods for gut health are fruits and vegetables are rich in both soluble and insoluble fiber.
That’s why it makes complete sense to eat a variety of such foods and ensure having an adequate amount of both fibers.
Fiber daily reference intake (DRI):
- 25 grams for females aged 19 to 50.
- 38 grams for males aged 19 to 50.
- But, only some people can consume even 50% of this recommended amount.
How a high-fiber diet helps
A high-fiber diet is linked to a lowered risk of digestive conditions such as
- Constipation
- Inflammatory bowel disease
- And colorectal cancer
Note: Prebiotics help feed healthy gut bacteria.
Evidence suggests that diets with high fiber content have an improved barrier function and lowered gut inflammation. Fresh fruits, vegetables, and whole grains contain some of the best probiotics for gut health.
Tip#4 How To Improve Gut Health– Take an Ample Amount of Water
Low fluid intake is related to constipation. There are various ways of replenishing fluid content in your body. For example, ingesting water through:
- Plain water
- Beverages
- And the foods you eat.
Experts suggest drinking ample water daily to ensure you get the right amount of fluid without extra sugar or calories. People living in a warmer climate or doing hard physical activity need more water than usual. Also, people who feel sick need more water.
The best ways to maintain your fluid intake:
- Take water
- Have herbal teas, for example, cinnamon tea, turmeric ginger tea, or lemon grass tea.
- Non-caffeinated beverages, for instance, seltzer water.
Also, include fruits and vegetables with high water content in your diet which are best foods for gut health. You may include:
- Cucumber
- Peppers
- Broccoli
- Strawberries
- Apples
- and oranges.
Tip#5 How To Improve Gut Health– Physical Activity
Regular exercise is a unmissable aspect when you want to know how to improve gut health. Specific exercises strengthen the digestive system. Moreover, when you move, gravity also acts on the food allowing it to travel through the digestive system. Therefore, it is helpful to go for a short walk after you consume a meal.
Studies also suggest that low to moderate exercise in short periods can speed up the digestive process. On the other hand, long and intense exercise can slow the digestive process. A light walk after lunch and dinner is one of the important natural tips on how to improve gut health.
There is also evidence that exercise can enhance anti-inflammatory action in the gut, which proves helpful in conditions like symptoms of inflammatory bowel diseases.
Tip#6 How To Improve Gut Health– Your Diet must have Healthy Fats
It may be new for many of us, but having the right amount of fats is essential for good digestion. Fats are also responsible for bringing high satisfaction post a meal. They are also needed to absorb fat-soluble vitamins, including vitamins A, D, E, and K. So, keep this in mind when you’re trying to understand how to improve gut health that your body, your digestive system needs healthy fats. They not only lubricate and keep you colon clean, but also improve gut cellular functioning.
Per a few studies, it is found that omega-3 fatty acids lower the risk posed by inflammatory bowel diseases such as ulcerative colitis.
The best foods for gut health have omega-3 fatty acids. Examples of foods having a high amount of omega-3 fatty acids include:
- Flaxseeds
- Chia seeds
- Walnuts,
- Fatty fish, including salmon, tuna, mackerel, and sardines.
If you are looking for gut health supplements, choose the ones containing naturally occuring omega-3 fatty acids.
Tip#7 How To Improve Gut Health– Manage Stress
Stress surely harms the digestive system. It is associated with stomach ulcers, diarrhea, constipation, and IBS. Moreover, stress hormones directly affect your digestion. In the stress mode or fight-or-flight mode, the body directs the energy resources to give a suitable response. As a result, the blood circulation in the digestive system gets lowered.
Additionally, the gut and brain are deeply connected. This means what affects the brain can also impact digestion.
How to Work Things Out?
Stress management through meditation and relaxation training techniques are shown to improve symptoms in people with IBS.
Also, other studies have shown improvement in digestion with cognitive behavioral therapy, yoga, and acupuncture. Therefore, it makes sense to include certain practices in your lifestyle to keep an optimal gut health, including:
- Stress management techniques,
- Deep belly breathing,
- Meditation or yoga.
In other words, whatever improves your mindset can also improve your digestion.
Tip#8 How To Improve Gut Health–Pay Attention to Your Food
Eating your food too quickly or unmindfully can lead to improper digestion of food. This means it can lead to bloating, gas, and indigestion.
Mindful eating helps you to pay attention to different aspects of the food and the process of eating.
A few studies show that mindfulness decreases digestive symptoms in people having ulcerative colitis and IBS.
How to Practise Eating Mindfully?
- Turn off the TV or keep away from the phone to focus on food.
- Notice how the food looks on your plate and how it smells.
- Eat slowly. Put each morsel of food consciously.
- Notice the texture, temperature, and taste of your food.
Eating mindfully and chewing food properly also helps prevent overeating and resulting in gas, bloating, and indigestion due to the same. Remember, no amount of gut health supplements can compensate gut health loss if you do not eat mindfully.
It is considered that the brain takes about 20 minutes to signal that your stomach is full. This is because the stomach releases hormones that need about 20 minutes to reach your brain. So, in traditional Eastern culture, people generally believe that they stop eating when they are half-filled.
Tip#9 How To Improve Gut Health– Chew your Food Well
The moment you put your food into your mouth, it is in the process of digestion. The teeth are meant to chew each morsel of food into tiny pieces. When you chew the food right, its further digestion in the gut will be easier as digestive juices get into contact with it. Larger pieces will tend to be undigested. Your stomach has to put less effort if you chew your food in your mouth well.
Poor chewing is also linked to lowered nutrient absorption. Chewing well also ensures that food transits smoothly from the stomach to the small intestine due to its fluidity. Well-chewed food stops the symptoms like indigestion and heartburn. Chewing also lowers stress and allows you to enjoy the natural taste of the food. On the whole, chewing your morsel thoroughly making it a completely flip in your mouth or letting your juice stay in mouth for a while and slowly sipping it is an less-know tip on how to improve gut health.
Tip#10 How To Improve Gut Health– Gut-Supporting Nutrients Can Help
Certain nutrients enhance the health of the digestive tract. For example, probiotics are beneficial bacteria helping to improve digestive health using supplements. The healthy gut bacteria help break down indigestible fibers, otherwise leading to gas and bloating.
Probiotics
Probiotics in fermented foods like yogurts, sauerkraut, miso, and kimchi have live and active cultures. But they are also available in capsule form. In addition, studies suggest that certain types of probiotic supplements can also improve IBS symptoms. Studies show that best probiotics for gut health may relieve bloating, gas, and pain symptoms in people with IBS. They also prove helpful for improving conditions like constipation and diarrhea.
Zinc
Zinc is a mineral that is highly important for a healthy gut and in many cases it is one of the frequently prescribed supplements to improve gut health. Zinc deficiency can lead to gastrointestinal disorders. Studies show that zinc can prove helpful in the treatment of:
- Diarrhea
- Colitis
- Increased gut permeability
And other digestive issues.
Foods high in Zinc
- Meat
- Fish
- Seafood
- Fortified cereals
And pumpkin seeds.
Glutamine
Glutamine is an amino acid that may reduce intestinal permeability and inflammation. However, it is a matter of ongoing research.
You can increase your glutamine levels by eating foods like tofu and eggs can increase glutamine level in food. It’s essential to talk to your healthcare practitioner to begin taking glutamine in the supplement form. Tofu is also helpful in enhancing woman’s health. It is, therefore also considered the best gut health supplement for woman.
You may also like: 18 Incredibly Heart-Healthy Foods & Supplements
Key Takeaways on How To Improve Gut Health
One can significantly improve the digestive process with a few easy-to-implement diet and lifestyle changes. If you have digestive symptoms occasionally or long-term issues and want to know in brief how to improve gut health, it’s better to go for the following steps.
I. Things to Avoid
- Eating late night
- Smoking
- Drinking alcohol
II. Include
- Whole foods with high fibre
- Healthy fats
- Nutrients and micronutrient-rich diet for good digestion
- Include seasonal and regional foods, fruits, vegetables, legumes, or beans in diet
Also, consult a doctor to include health supplements like zinc, glutamine, and probiotics.
III. Practices
- Mindful eating
- Stress reduction
- Eat slowly till half full stomach
- Low to moderate exercise can also be beneficial
Good digestion paves the way for a healthy body and mind, which means a happier you. These simple things can make a difference! So implement these tips in your lifestyle, and let us know if you did anything more to improve your digestion and how it worked!