5 Ways To Improve Gut Health
I’m often asked how to improve gut health…. starting right now.
I have gathered together 5 quick ways to improve your gut healthy, starting as soon as you finish reading this article. ?
Putting gut health improvement ideas into action, and following through on a daily basis, is the key to starting to feel better as bloating, reflux and general gut ache dissolves away.
The gut is made up of a series of horizontal muscles, that are designed to smear the food we eat in order to release the ‘proteins’ ready for absorption by the small intestine.
If the food is not broken down properly, then vital nutrients cannot be taken into the bloodstream.
Maintaining a good balance of gut microorganisms in the form of good bacteria, along with efficient gut muscle movement, are key to improvement.
Below Are 5 Ways To Improve Gut Health:
1. Introduce Small Amounts of Fermented Foods
Some research has suggested that taking probiotics can support a healthy gut microbiome, and that it may prevent inflammation and other intestinal problems.
Fermented foods are a natural source of probiotics.
Consuming the following foods regularly will improve gut health:
- Fermented vegetables
- Kefir – plant based
- Kimchi – without fish sauce
- Kombucha – taken as a 40ml tonic each day
- Miso – barley based is best
- Sauerkraut – unpasteurised contains more good bacteria
- Tempeh – fermented soy beans are best
2. Eat a Vegetarian Plant Based Diet
Studies show that gut microbiome differs markedly between plant-based eaters and those who eat animal products.
On the surface of all green foods, billions of good bacteria are stripped away during the process of digestion. However, this is not the case for meat products that, more often than not, will contain harmful microorganisms.
One study showed that a group of obese people who ate a strictly vegetarian diet for a month…. after eliminating all animal products, including meat, dairy, and eggs…. showed lower levels of gut inflammation. This was due to the fresh influx of good bacteria into the gut. At the same time they began to lose weight. ?
3. Identify and Eat Vegetables That Contain Good Natural PREbiotics
It’s one thing to eat more vegetables, but it’s another to get the best from those that you do eat.
Studies show that some of the best vegetables contain non-digestible carbohydrates that are the PREBIOTICS. This means that really good bacteria have a chance to multiply quickly in the gut.
Foods to look out for:
- Jerusalem Artichoke
- Whole grains – Oats, Brown Rice, Quinoa, Buckwheat, Bulgur Wheat
4. Remove White Refined Sugar Incl Corn Syrup & Sweeteners From Your Diet
It is commonly understood that white sugar can impact the health of the gut biome.
Studies are clear that the impact of refined sugars impact the body.
As far as artificial sweeteners are concerned, studies show that they induce glucose intolerance by altering the gut microbiota/good bacteria. LINK to info on sweeteners.
5. Reduce Stress And Anxiety By Removing the Reasons For It In Your Life
Ask yourself if your current workplace or personal relationships are contributing to your happiness and peace of mind? If not, then look for alternatives.
Are you passionate about what you are doing for a living? Do you have a hobby? Are you happy living where you are right now? If the answer is NO then it’s time to make some new decisions.
Here are some other suggestions, that you can practice right now:
- Try progressive relaxation
- Try some light yoga
- Breathe deeply
- Walk in bushland or forest
- Walk on the beach once a day or once a week
- Reduce alcohol
- Stop smoking
- Use cannabis CBD oil to calm your nervous system
- Take up reading a printed book
- Turn off social media or net surfing
- Use the time on computer games to do one of the above
- Spend time with friends or loved ones who love you unconditionally
The good thing is, that science is now coming up with the same answers that perhaps you know deep down in your heart to be true.
Exercise, sleep, reducing antibiotics or seeking natural alternatives is also recommended.
FACTS: Links as shown
IMAGES: https://www.juliedaniluk.com/, Public Domain.
Information shared in this article is not designed to diagnose so please consult a health professional if conditions persist.
Scott Mathias is a Digestive Health Specialist living in Queensland, Australia and teaching globally. His journey to excellent health began when he sought and found natural means to heal himself of a chronic digestive disorder. He proceeded to further change his lifestyle to support his ongoing excellent health by learning to prepare and serve the most amazing whole-food plant-based recipes. Download Scott’s FREE 7 Day Meal Planner
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