Gut health is one of the biggest concerns for people today as a healthy microbiome is a gateway to good health and fitness. Unhealthy gut, on the other hand, has an impact on your digestion, mood and even weight. No wonder, everyone is focused on knowing all that can be done to ensure that the number of good bacteria in there is more than that of the bad ones. After all, it is all about maintaining this balance and you can be disease-free for the years to come!
Signs such as bloating, constipation, diarrhea, and erratic appetite clearly indicate that your gut is struggling to get that balance between the good and bad guys. You must take them as a warning that something needs to be done sooner rather than later. While you need to eat right, there are certain lifestyle changes that are also necessary to be healthy in there. Let us list the fundamental gut health rules that you must absolutely follow.
Load on fiber
Start by assessing your dietary habits and ensure that your daily intake of fiber is adequate. High intake of vegetables, fruits, whole grains, nuts, and legumes is recommended. A plant-based diet is, therefore, the key to restoring the microbiome balance. The reason that dietary fiber is prioritized is that offers a variety of nutrients and compounds that are gut-friendly. Further, it helps in bowel regulation and elimination of wastes from the body.
Add prebiotic and probiotic foods
Prebiotic foods are the ones that are loaded with natural fiber and essentially feed the good bacteria in your microbiome. Leafy greens, asparagus, onion, garlic, and chicory root are some of the best examples of prebiotic foods. Probiotics like yogurt, kimchi, kefir, and fermented vegetables are equally good to keep the number of good guys thriving. Make sure that you have plenty of these foods as a part of your daily diet.
Although you can focus on eating plenty of probiotics, they may never be enough to keep your gut in top shape. You can check with your practitioner and ask about the probiotic supplements to restore gut health. They will probably recommend some to get your microbiome revving up with more of the good bacteria. Undeniably, food sources of probiotics are easily available but supplements can give you the extra edge when it comes to having a super-healthy gut.
Cut down on sugar
Besides eating the right kind of foods and supplements, you need to cut down on sugar as it nourishes the pathogenic bacteria in your gut. Simply speaking, high sugar foods feed the bad bacteria and stimulate their growth. Also, when you consume such foods, they are quickly absorbed and give a sudden spurt of energy that can lead to a sudden crash. All forms of refined sugar should be eliminated from your diet while you can have one that occurs naturally in fruits and raw foods such as carrots and sweet potatoes.
Avoid processed food
Another rule that you must absolutely follow to ensure a healthy gut is to avoid processed food as much as you can. Foods that are high in additives and preservatives are the ones that you should ditch. Anything that has less natural and more artificial ingredients is harder to digest and does no good for your microdata. So instead of reaching out for that bag of chips or box of cookies, munch on whole fruit or salad.
Steer clear of antibiotics
Antibiotics are meant to fight disease by killing the bacteria but they end up finishing off the good ones in addition to the ones that cause disease. Scientific studies establish that antibiotics disrupt the microbiome and make it hard to restore gut health. As a rule, you should take antibiotic treatment only if absolutely necessary.
Keep stress in control
Though food is regarded as the mainstay of gut health, following a stress-free lifestyle is quite important. High-stress levels have a considerable impact on your gut bacteria and can hamper digestion if not addressed in the long run. It can elevate the cortisol levels that can cause harm to the good bacteria within. Practice stress management techniques such as yoga, meditation, massages and aromatherapy to aid the good bacteria to thrive.
Following these food and lifestyle rules is easy but can make all the difference to your gut health in the long run. Make them a way of life rather than just the rules that you should follow. You need not think twice about making the right food choices and leading a stress-free life!
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