Our gut microbiome is a very integral component of our overall bodily functions and health, whether we realize it or not, our gut can affect every aspect of our lives, from the way we look, feel and interact.
Our microbiome is a dense and diverse microbial ecosystem, that inhabits our body from birth until death, and has been linked to multiple physiological roles and induction of susceptibility to many pathophysiological conditions.
All the reasons why we should always be on the lookout for tips that can significantly help us improve our gut health, so we can improve our overall health.
A healthy gut is needed for better digestion, increased metabolism, decreased inflammation, and decreased risk of chronic disease.
How to Improve Our Gut Health Naturally
The type of food you eat translates to the type of gut that you will have. By eating more whole grains, vegetables, beans, and fresh fruit, fiber, you can significantly improve your gut health and keep it functional.
Whole, fresh vegetables, beans, legumes, and a variety of fresh fruits serve as nutrition for the bacteria in our gut.
Eating more whole grains has been shown to increase the types and numbers of good bacteria in our gut. The same for nuts too, so add a variety of walnuts, pecans, pistachios, or almonds to your diet.
These food classes above serve as nutrition for the microbiome in your gut, They help nourish them and keep them in healthy numbers.
2. Add fermented foods to your diet
Fermented food are natural sources of probiotics (good bacteria that can improve your gut)
There are a lot of healthy fermented foods you can choose from like plain low-sugar yogurt, sauerkraut, kimchi, kombucha, kefir, tempeh, dambu, and the list goes endless for different countries.
If you’re not comfortable eating fermented food because of their sour taste, then you can simply add a little local raw honey to sweeten it up without losing the food value.
3. Add polyphenols to your diet
Foods rich in polyphenols contain anti-inflammatory properties, which helps in decreasing blood pressure, decrease cholesterol level, and reduce cellular stress.
A good example of foods that contain polyphenols are;
- dark chocolate
- Red grapes, also wine from red grapes
- Green tea
4. Eat more spices
Spices naturally help fasten your metabolism which in turn can help you burn fat easier. Spices also help to rid our guts of harmful bacteria while maintaining the useful ones.
Some spices you can include in your diets are onions, garlic, turmeric, ginger, paprika, cayenne pepper.
A spice combination of turmeric and ginger in the evening can aid fast digestion so you can sleep better.
5. Limit sugar intake
Research studies with animals have found artificial sweeteners to have a negative effect on the microbiome. Rats given aspartame had increased blood sugars and were unable to use the insulin their bodies made properly.
So keeping a tab of your sugar consumption is a great way to improve your gut and microbiome.
6. Take a prebiotic or probiotic ( best tips on How to Improve Our Gut Health Naturally)
Adding a prebiotic or probiotic supplement to your diet may be a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are life, good and beneficial bacteria.
Science also suggests that people with bacterial overgrowths, such as SIBO, should not take probiotics. Although, not all probiotic supplements are high quality or will actually provide benefit, so it’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement.
7. Drink enough water
Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, improve the balance of good bacteria in the gut, hasten digestion and flush toxic substances from our body. Staying hydrated is a simple way to promote a healthy gut every day.
8. Eat more slowly
Chewing your food thoroughly, slowly, and intentionally can help promote quick digestion and absorption of nutrients. This may help fasten your metabolism and reduce digestive discomfort and maintain a healthy gut.
9. Brush/floss twice in a day
Brush and floss your teeth at least twice a day. Having regular dental cleanings and check-ups is very important for a healthy microbiome, it was reported that some wildly accepted studies at Cornell University and in Sweden have found that bacteria from your mouth can get into your stomach and cause problems.
Avoid the harmful bacteria from taking over the good ones in your tummy by taking care of your teeth.
Importance of a healthy gut
A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases.
Our gut has a major role to play in our weight loss goal.
If you’re not losing weight and you have been trying so hard, you can blame your gut for it.
You’re going to have a hard time losing weight if your metabolism is very slow.
You’re going to easily add weight if you have a very slow metabolism.
Improving your digestive system should also be a major part of your weight management approach.
NOTE: The first step to maintaining good health naturally is to improve your gut health so that it can in turn serve several other purposes to your body.