Your gut is home to trillions of bacteria that play a crucial role in your overall health. These bacteria help break down food, synthesise vitamins, and support your immune system. However, an unhealthy gut can lead to a variety of health problems, including digestive issues, inflammation and bloating, and it can even contribute to poor mental health. Luckily, there are several steps you can take to improve and maintain a healthy gut.
1. Eat a diet rich in fibre
Fibre is a type of carbohydrate that passes through your digestive system, helping to move food along and prevent constipation. But that's not all - fibre also serves as food for the beneficial bacteria in your gut. When these bacteria eat fibre, they produce short-chain fatty acids, which can reduce inflammation and support a healthy gut lining. In other words, increasing your fibre intake will improve your gut health!
So which high fibre foods should you be eating? Try to incorporate more fruits, vegetables, and whole grains such as oats or brown rice, into your diet, aiming for at least 25 grams of fibre per day for women and 38 grams per day for men.
2. Limit your intake of processed foods
Processed foods are often high in added sugars, unhealthy fats, sodium and artificial preservatives, all of which can disrupt your gut microbiome. A diet high in processed foods can lead to an imbalance in gut bacteria, which can contribute to inflammation and chronic diseases.
We understand it is hard to cut processed foods out of your diet entirely but to enjoy the benefits of a healthy gut, try to eat whole, nutrient-dense foods as much as possible. For example, increase your intake of lean proteins like greek yogurt or turkey burgers, and healthy fats such as avocado, egg yolks or salmon.
3. Take a probiotic supplement
Probiotics are live bacteria that can provide numerous health benefits when consumed in adequate amounts. They can help improve digestion, reduce bloating, reduce stress and boost your immune system.
Foods like yogurt, pickles, kefir, sauerkraut, and kimchi are great sources of probiotics, but if you're not a fan of these foods, a supplement such as Alflorex, may be a good option.
4. Stay hydrated
Drinking enough water is important for many aspects of your health, including your gut health. Water helps to move food along your digestive tract and can prevent constipation. Additionally, it helps to lubricate your gut and prevent inflammation.
So how much water should you drink? It is recommended that you drink approximately 40 mls of water per kg of body weight each day. So for example, if you weigh 75kg, you should aim to drink 3 litres of water per day.
5. Manage your stress levels
Stress can wreak havoc on your gut health. When you're stressed, your body produces cortisol, a hormone that can disrupt the balance of bacteria in your gut. Additionally, stress can lead to inflammation, which can damage your gut lining.
To manage your stress levels, try relaxation techniques like deep breathing, meditation, yoga or journalling. Additionally, make sure to get enough sleep, get outside into the fresh air when possible and make time for activities you enjoy.
Final Thoughts
Improving your gut health can have numerous benefits for your overall well-being. With persistence and consistency, you'll be on your way to a healthier gut in no time!