Research shows that the gut is home to more than 50 trillion bacteria 1 which plays an impact role in nearly every aspect of our health from promoting brain health and averting chronic diseases to maintaining our immune system 2. That is why it is important to keep your gut healthy all the time 3.
This article discusses 7 tips for keeping your gut healthy.
7 tips For keeping your gut healthy
1. Eat fiber-rich fruits and vegetables
Eating a wide variety of healthy foods can enhance the diversification of microbiome 4 as well as increase its resilience. The link between the composition of the gut microbiome and illness status has widely been reported while many studies have shown the importance of the gut microbiome in influencing organs, immune function, and mucosal 5, 6, 7. This simply means that what you eat has a direct impact on your gut microbiome. So, make sure to include plenty of fiber-rich fruits such as pears and apples, vegetables such as broccoli and sweet potatoes, healthy fats such as olive oil, nuts, and seeds in your diet.
2. Monitor your vitamin D
A recent study published in Nature Communications 8 explored the link between vitamin D levels and gut bacteria 9 and found that insufficiencies in this nutrient are connected to increased risk for particular illnesses. So be sure you consume a lot of vitamin D foods and always check for signs of nutrient deficiency.
3. Curb sugar intake
In general, sugar-rich diets are not good for your health 10 and may disrupt the good microorganism in your gut. High levels of sugar reduce the number of beneficial microbiota, leading to sugar hankerings and constant a continuous circle of gut destruction. So before you consume any artificial sweetener, these products are not good for your gut
4. Add fiber to your diet
Fiber helps your gut system function at optimum levels as well as supply food for the beneficial gut bacteria 11. Plant-based foods usually have high fiber and there is evidence suggesting vegetarianism can enhance your gut health.
This does not mean you should give up on meat altogether, but consider adding more fruits, vegetables, and whole grains to your diet.
5. Focus on relieving stress
Vagus is a nerve that connects the gut to the brainstem directly. This means that how you feel and your emotions impact your gut directly and subsequently gut health affects how you feel. Recent studies 12 have shown that depression and stress can disrupt the gut microbiome, and conditions such as irritable bowel syndrome and others are usually experienced alongside mental health problems.
6. Drink enough water
As you may know, water helps the body flush toxins and waste out. This enables the gut to stay healthy and clean. Moreover, it may also reduce digestive issues such as constipation and contribute to healthy bowel movements. Drinking more water improves the health of your gut 13, 14.
7. Take active detox
Active detox is beneficial to gut health as it helps with issues such as irregular bowel movement, and constipation. Moreover, active detox also promotes weight management, aids digestion health, and healthy liver 15, 16. Detoxification is a normal biological process that functions to keep our body healthy.
Summary
The gut microbiome is important for maintaining brain health, averting chronic diseases, and keeping the immune system functioning properly. To keep your gut healthy, it is important to eat a variety of healthy foods, monitor your vitamin D intake, consume plenty of fiber, focus on relieving stress, and drink enough water. Active detoxification is also beneficial for gut health. These tips can help you maintain a healthy gut and improve your overall health.
