7 Tips to Improve Your Gut Health

The importance of gut health has been misunderstood and underestimated by many people. In recent years, there has been improved access to good information, but more research is needed. Anyone who has suffered from poor gut health may have experienced an upset stomach, skin conditions, a lack of energy, and certain autoimmune issues. The good news is that good hydration, stress management, eating fermented foods, and taking probiotics can be helpful. In this article, we will take a closer look at the importance of gut health and seven tips for improvement.

Understanding the Gut Microbiome

Some readers may have heard of the “gut microbiome” before, but for the sake of clarity, it’s important to understand what that term means. When health professionals talk about the gut microbiome, they are referring to microorganisms that reside in our intestines. Every person has approximately 200 different species of bacteria, fungi, and viruses living in their intestines. Some of these microorganisms are beneficial for human health and others are harmful. This may seem strange, after all, when we hear about bacteria we are conditioned to automatically perceive them to be detrimental to good health. But, an extensive variety of different bacteria in our gut can reduce the severity of health conditions, such as psoriatic arthritis, diabetes, and inflammatory bowel disease (IBD). Simply put, if our gut health is good it can be a major contributor to better overall health.

The Connection Between Health and the Gut Microbiome

The gut is complex, it has been the focus of improved medical research in recent years and more work is needed to fully understand how it works. But, some of the data gathered by the medical community has been surprising. Gut health has been linked with endocrine conditions, cardiovascular disease, gastrointestinal disorders, autoimmune diseases, and even cancer. So, it would be fair to say that the medical consensus is that high gut bacteria diversity is linked with better mental and physical health. 

7 Gut Health Improvement Tips

For those suffering from poor gut health issues, it’s reassuring to know that positive diet and lifestyle changes can naturally heal and improve gut health. Some of the best things you can do include:

Slow Eating

Taking the time to thoroughly chew food can lower the risk of diabetes and obesity. Choosing higher quality foods with less processing is an excellent choice for gut health, but if they are eaten quickly the results will be less beneficial. Slower eating will reduce the risk of digestive discomfort and go some way to improve overall gut health. 

Lowering Stress

High stress levels are bad for mental and physical health, and this includes the gut biome. Our bodies release hormones under stress which have the potential to compromise gut health. There are many ways to reduce stress, such as reducing alcohol intake, meditating, taking a yoga class, laughing, spending time with family, taking a long walk, playing with the family pet, and more.

Eliminating Trigger Foods

Many people have food intolerances which can lead to symptoms, such as abdominal cramps, nausea, excess gas, fatigue, bloating, acid reflux, and more. Sometimes this is obvious with a few hours of eating, but it may be harder to detect in certain cases. If you’re suffering you can try to eliminate common food triggers that could be the root cause. This may take time, but eventually, you may notice that your digestive health has improved significantly.

Make Dietary Changes

Many of us eat far too many sugary, high fat and processed foods. Eliminating these foods from your diet will improve gut health in the medium to long term. Consider a switch to a diet rich in fiber that can even improve gut health, such as tea, wine, coffee, fruits, and vegetables. These foods are high in polyphenols which are micronutrients that have a positive effect on the gut biome. 

Drink More Water

The quality and volume of drinking water that a person consumes may be linked to greater gut bacteria diversity. A study conducted in 2022 found that people drinking more water had a reduction in a specific bacteria known to cause gastrointestinal infection. Good hydration also reduces the risk of constipation which can compromise gut health. 

Get Adequate Sleep 

There is a link between fatigue and poor gut health. To exacerbate the problem, many symptoms of poor gut health can lead to poor quality sleep. It’s important to try to get 7-8 hours of uninterrupted sleep every night. If you have difficulty sleeping after adopting the other tips presented in this article, consult a health professional.

Take a Probiotic or Prebiotic

Adding a prebiotic or probiotic dietary supplement may improve overall gut health. A prebiotic is a food for the beneficial bacteria to help these microorganisms grow. A probiotic contains healthy gut bacteria that are added to the gut biome to promote diversity. These are both valid approaches, but the quality of the supplement is important and those with weakened immune systems or severe illnesses should avoid them. The best way to take a prebiotic or a probiotic is to consult a healthcare professional and take their recommendations.

Choosing Foods that Boost Gut Health

We’ve already covered high fiber foods, such as nuts, apples, broccoli, chickpeas, oats, and others that are excellent for gut health. But, variety is extremely important to ensure that you’re eating foods that you like and that are good for your gut too. A recent 2019 study found that garlic actually increased beneficial bacterial levels and gut biome diversity in rodents. A 2018 study giving aged garlic extract to people also showed similar results. More research is needed in this area, but if you like garlic, it may be time to eat more, and for those who don’t like the taste a natural garlic supplement may help. Certain fermented foods, such as yogurt, kefir, kimchi, sauerkraut, and kombucha are good natural sources of probiotics for those that prefer a natural approach. Foods that boost collagen, such as salmon skin and bone broth can also be beneficial for gut health.