The following 7 tips will help you maintain a healthy gut:
1. Manage Your Stress
Stress can lead to gastrointestinal problems such as diarrhoea, abdominal pain, and constipation. Hence, managing stress is an essential factor in managing our gut health. Meditation and deep breathing exercises help to relieve stress to some extent.
2. Drink Lots of Water
Water solves the majority of the problems in our bodies. It helps in food breakdown as well as assists in softening of stool, preventing constipation. Drinking water is also associated with increased bacterial diversity in our gut.
3. Get Adequate Sleep
Good sleep is associated with improved mood and cognition, along with good gut health. One of the studies revealed that disturbed sleeping patterns have adverse outcomes for the gut flora and result in inflammatory conditions.
4. Consume Fermented Foods
The sugar content in fermented foods is relatively low, which is beneficial for our gut. Common fermented foods include yoghurt, kefir, kimchi, tempeh, and kombucha. However, more research needs to be carried out regarding fermented foods.
5. Exercise Regularly
Exercising regularly improves heart health and keeps our weight under check. Some researchers say that it is beneficial for our gut health by controlling obesity. Adults should engage themselves in exercise for at least 30 minutes a day.
6. Consume a Wide Range of Foods
Make sure that you have various types of food in your meals. A diverse range of foods ensures proper quantities of vitamins and minerals in your diet. Keep a goal to increase the variety of foods every week.
7. Eat a Fibre-Rich Diet
A fibre-rich diet affects the functions of the gut in a good way and facilitates digestion. Gut bacteria break the fibre and release certain products that prevent colon cancer. Some high-fibre foods are fruits, nuts and seeds, vegetables, and cereals.