Proper digestion, food absorption, and even mood management depend on a healthy gut. Diet, food intolerances, lifestyle, hormones, sleep, stress, and medications all play a role in affecting your gut health, altering the way your body digests.
Common gut health problems like bloating, IBS, inflammation, reflux, and constipation affect a lot of people, which can lower their quality of life.
The good news is that you can heal your gut naturally by making simple but effective changes to your lifestyle and diet.
The Vital Role of the Gut Microbiome in Health
The bacteria living in your intestines are referred to as the gut microbiome. There are about 200 different types of bacteria, viruses, and fungi in every person’s digestive tract.
While some bacteria may be harmful to our health, a large number of them are actually very beneficial and necessary for preserving a healthy body. According to research, having a wide variety of bacteria in the stomach may help reduce the risk of illnesses like diabetes, inflammatory bowel disease, and psoriatic arthritis.
How to Heal Your Gut Naturally
You may be able to improve your gut health through lifestyle and diet changes. Consider trying one or more of the following:
Use Probiotics – Guardians of Gut Wellness
Our immune system is strengthened by probiotics, live microorganisms (good bacteria) that live in the gut and aid in digestion and nutrition absorption.
Probiotic-rich foods for gut health include
Kefir
Yogurt
Sauerkraut
Kimchi
Reduce your stress level
Your entire body, including your stomach, is harmed by persistently high amounts of stress. A few techniques for reducing stress could be:
Walking
Meditation
Spending time with loved ones
Reducing alcohol consumption
Joking
Doing yoga
Spending time with a pet
Prioritize Rest for a Healthy Gut
Your gut health may suffer if you don’t get enough or good quality sleep, and this could lead to more sleep problems.
Make it a priority to get at least 7-8 hours of unbroken sleep each night. If you have difficulties sleeping, talk to your doctor.
Nourishing Your Body with Prebiotics for a Healthy Microbiome
Nourish your body with prebiotics, which can be considered as the fuel that promotes the flourishing of probiotics, thus ensuring a balanced microbiome with the right strains.
The best sources of prebiotics are fresh fruits and vegetables, with some examples including
Citrus fruits,
Kiwi fruit,
Pears
Leafy greens
Optimal Hydration for Gut Health
Drinking 2 liters of filtered water and other liquids every day will help your gut heal. Water is crucial for removing waste and toxins from the body and for increasing peristalsis. Water intake is crucial for maintaining healthy intestinal mucosa and gut lining:
Eliminating Inflammatory Foods
Eliminating gluten, alcohol, processed meals, and refined sugar decreases bodily stress and overall inflammation, which aids in digestive recovery.
Processed meals are low in nutrients and can contain fillers, preservatives, artificial sweeteners, and flavors that can aggravate inflammation and digestive problems.
Eat slowly
You may have a lower risk of being obese and getting diabetes as well as make healthier food choices if you chew your food properly and eat your meals more slowly.
By doing this, you might be able to lessen stomach discomfort and keep your gut in a healthy state.
Do Regular Exercise
Regular exercise improves your mood, reduces body fat and cholesterol, strengthens your immune system, gives you more energy, stimulates gut function, and helps with motility. According to studies, physical activity can enhance the gut microbiome.
Moving your body is crucial for facilitating bowel movement since, according to experts, it reduces the chance of constipation.
Enjoy Digestion-Friendly Broths
Chicken soup or bone broth, in particular, contains abundant protein, collagen, and amino acids, making them an excellent nutritional and digestive solution.
Conclusion
By combining dietary changes, lifestyle modifications, and stress reduction, you can naturally repair your gut. By prioritizing your digestive health, you can experience improved overall well-being and vitality. Remember that consistency is key, and the journey to a healthier gut may take time, but the benefits are well worth the effort.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support.
FAQs
What is the quickest way to heal your gut?
Implementing an elimination diet to remove trigger items from your diet is the simplest strategy to hasten gut healing. You can also include anti-inflammatory foods, probiotic supplements, fermented foods, and prebiotics. In order to create a personalized plan, working with a certified dietitian can help you decide which strategy is best for your needs.
What foods are good for your gut?
Meals that support the microbiome, such as high-fiber fruits and vegetables, fermented meals and items that offer probiotics, and anti-inflammatory choices like turmeric, ginger, and omega-3 fatty acids, are among the foods that are considered to be healing.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000740/