7 Easy Ways To Improve Your Gut Health

Gut health explains the balance of microorganisms that thrive in the digestive tract. Gut health is responsible for our physical as well as mental well-being. The gut flora contains trillions of microorganisms essential for a healthy life. It is also known to improve the immunity of an individual. 

This article discusses tips that are known to keep our gut healthy and other crucial details.

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.

Some of the things that affect the gut health are:

• Absence of Prebiotics in Diet: Prebiotics are fibre-rich foods that enhance the growth of gut bacteria. Hence, your diet's lack of prebiotic foods affects your overall gut health. The foods include oats, bananas, garlic, and onions.   
• Unlimited Alcohol Consumption: Severe alcohol consumption is toxic for the gut, which may result in dysbiosis. Apart from harming the gut bacteria, alcohol also has severe effects on our mental health. 
• Smoking: Tobacco contains various chemicals, the majority of which are carcinogenic factors. It harms the gut health and other vital organs such as the heart and lungs. They might also develop Crohn’s disease if left untreated. 
• Unnecessary Antibiotic Usage: Antibiotics have bactericidal properties that kill the bad and the good bacteria in the gut. Hence, frequent consumption of antibiotics harms the gut's good bacteria and deteriorates gut health.

Some of the diseases related to the gut health are: 

• Vomiting: Vomiting is the ejection of the stomach contents through the mouth. It is one of the defence mechanisms of our body that helps to get rid of the substances that might be harmful to us. Vomiting may be accompanied by vertigo, abdominal pain, and dizziness. Oral Rehydration Salts (ORS) help to manage dehydration. 
• Irritable Bowel Syndrome: Irritable Bowel Syndrome or IBS is a group of problems related to the digestive tract. The concerned individual's lifestyle, eating habits, or stress levels may cause it. The signs and symptoms include abdominal pain, constipation, bloating, and increased flatulence. 
• GERD(Gastro-Esophageal Reflux Disease): This is commonly known as ‘acid reflux’, where the stomach juices leak and reach the oesophagus. It is a prevalent condition that causes heartburn frequently. If left untreated, GERD may result in other severe conditions which impact the individual's daily activities. 
• Gastritis: In this medical condition, the lining of the stomach gets inflamed and sometimes eroded, resulting in erosive gastritis. It can be acute or chronic. Gastritis may manifest as loss of appetite, bloating, burping, and nausea. The common causative agents are H.pylori bacteria and alcohol consumption. 
• Diarrhoea: Diarrhoea is the passing of loose stool 3 times or more in one day. It generally clears up in a few days without any medical management. Mild diarrhoea may be cured with conservative treatment at home, whereas severe diarrhoea may need hospital admission and IV drips. 
• Constipation: The difficulty in passing stools is known as constipation, seen in both children and adults. It is generally treated with some lifestyle modifications, if not occurring due to some underlying problems. The symptoms may include passing hard stools, abdominal pain, and feeling blocked while pooping.

People hoping to improve their gut health should stick to more than just food but consume various healthy foods. Unnecessary antibiotic consumption may worsen the condition and cause harm to your gut. While some people find the trial-and-error method effective, some get the best results after consulting a gastroenterologist.