A healthy gut means having an active metabolism, good mental health, a strong immune system, a healthy heart, and a strong digestive system. In addition, the intestine plays a vital role in the prevention of infectious diseases and chronic problems. Viruses, fungi, yeasts, endless bacteria in the form of microorganisms improve the gut microbiome and improve our overall health. You don’t always need artificial gut supplements, you can also improve gut health by asserting natural ways in your daily life.
Ways to improve gut health
1. Eat vegetables and fruits
Fresh vegetables and fruits provide a good amount of essential nutrients to the body, which is good for the gut microbiome. It contains fiber that bacteria break down and stimulate intestinal growth.
2. Eat fermented foods
To improve gut health, one should include fermented foods that naturally contain good bacteria due to the fermentation process. Hence, they can help improve digestion and detoxify the body. He understands; tempeh, kimchi, kefir, yogurt, buttermilk, idli, dosa paste, etc.
3. Get enough sleep
Your caring sleep cycle is essential. Otherwise, it can lead to obesity situation and other digestive issues.
4. Add foods rich in probiotics
The best way to improve gut health is to add probiotics to your diet. In addition, it will improve the functioning of the microbiome and support the metabolic system of the body.
5. Limit the intake of sweeteners
Artificial sweeteners interfere with the functioning of the microbiome. Also, it can lead to metabolic disease. However, you can use natural sweeteners like jaggery or stevia in limited amounts.
6. Exercise often
Regular exercise or jogging is recommended to promote good heart health, weight loss, and possibly improve gut health.
7. Don’t stress too much
Do not take too much stress as this disrupts the microorganisms and gradually affects the health of the gut. Anxiety and stress can be released by practicing meditation, deep breathing, etc.
8. Avoid antibiotics if not necessary.
Antibiotics would damage our gut microbes and affect immunity. However, consuming antibiotics when needed is understandable, but don’t overdo it.
9. Eat foods high in fiber
Fiber promotes the growth of probiotic bacteria, which eventually feed the metabolism-boosting prebiotic bacteria. In addition, it is present in reasonable amounts in many vegetables, fruits, whole grains, legumes, beans.
10. Avoid smoking
Smoking certainly has adverse effects on our gut health, heart and lungs. This is because instead it grows harmful microorganisms and decreases the growth of beneficial bacteria.
11. Vegetarian diet
If you’ve tried a vegetarian diet, you’ll probably never wonder how to improve gut health, because that’s the best option. Additionally, vegetarian food has high levels of fiber which has a positive impact on the gut microbiome. It even helps reduce weight and inflammation.
12. Stay hydrated
Drinking plenty of water keeps your gut smooth and maintains a good balance of good bacteria in the gut.
13. Foods rich in polyphenols
Plant molecules rich in fiber are called polyphenols. In addition, they are digested by the gut microbes and eventually produce good bacteria. It helps with blood pressure, inflammation, cholesterol levels. However, its rich sources are cocoa, dark chocolate, almonds, blueberries, red wine, etc.
14. Eat healthy fats
There are good, healthy fats like omega-3s and monosaturated fats. Because these fats help decrease inflammation and promote the growth of healthy gut microbes in the body.
15. Keep a dental check-up
Regular brushing and flossing is essential for a healthy microbiome in the body. In addition, dental cleanliness is essential for good gut health, because many good and bad bacteria enter our body through the mouth, so for their cleaning it is necessary.