The gut is one of the most important things in our body and deeply impacts in different parts of it. Find out the effective ways to take care of your gut health.
Gut health is one of the most important things yet most neglected. Poor gut health can lead to many health issues that can become severe over time. That is why, it is immensely important to take care of your gut. Often seen that consuming too many sugary items, less water, and stress leads to more gut problems. If you ever notice these in your daily life, then you should take control of it. If you can take care of your gut health, then your overall health will be in a good state.
The gut microbiome is an integral part of our gut health. It means all the microorganisms that are living inside our intestines. According to data, it came to know that nearly 200 species of bacteria and fungi live inside our digestive tract. There are many good bacteria and many bad bacteria. Your goal should be maintaining the good bacteria in your intestine. This way, you will be able to take good care of your gut health. Now, let’s find out something more regarding gut health-
How is health affected by gut microbiome?
The gut is an integral part of our body. Even if we do not consider the importance, it is seen that due to gut problems, maximum of diseases we get. Good gut health will help you to stay healthy, nourished, and energized. Poor gut health can make you fatigued, moody, poor immune. So, it is very important to look after your gut health. Here are a few problems rather disorders that can happen from poor gut health-
- Gastrointestinal disorder
- Autoimmune disease
- Mental health disorder
- Cancer
- Endocrine issue
- Cardiovascular disease, etc.
Gut health doesn’t only make an impact on your physical health but mental health too. For that reason, if you do not pay much attention to your food habits and other practices, then you will not be able to maintain good gut health.
How to identify poor gut health?
Whenever there is something wrong with our body, it gives many signs. However, most of the time we do not pay much attention to them. And it is one of the biggest mistakes that we do to ourselves. Here are some signs that you need to follow-
- Weight fluctuation:
When we have a poor gut, one of the first signs we get to see is weight fluctuation. You may either gain weight or lose weight without making any changes in the diet. In most cases, this happens because our bodies do not get to absorb the right nutrients, store unwanted fat, and regulate blood sugar. Whenever you experience these things, you need to understand that gut health is not in a good state. At the time of weight gain, it is seen that inflammation rises in our body or insulin resistance is not working in our body. A few people can be a little aware when they are gaining weight but people who are losing their weight, do not get to understand the problem. During this time, the bacteria in the small intestine increase and do malabsorption. That is why, it doesn’t absorb the right nutrients. Therefore, one loses the weight. Both of them are a sign of poor gut health. So, if you are experiencing any of these, then you need to be a little cautious.
- Upset stomach:
An upset stomach is another major sign of poor gut health. It is seen that people who are going through gut issues, often experience problems in their stomachs. They experience issues like bloating, diarrhea, gas, constipation, and heartburn more often. People always dismiss the issue by thinking they have oily food or unhygienic food. These are definitely some of the reasons for all the problems, but poor gut health is the main reason. The problem starts with eating bad food continuously. So, if you blame it on a single food item then it would be extremely wrong.
- Food intolerance:
If you have gut issues, then you will get to notice food intolerance more than ever. You will find it difficult to digest certain types of food. You may also become allergic to some food items. Right now it is seen that a maximum of people are experiencing lactose intolerability. This kind of problem generally increases due to poor gut health. During this time one can experience things like-
- Abdominal pain
- Diarrhea
- Bloating
- Gas
- Nausea, etc.
- Irregular sleep:
Irregular sleep is another sign that you will get if you have bad gut conditions. People who have such problems, then often cannot sleep for longer hours. Experience nearly sleepless nights, disruption between sleep, shorter sleep duration, and more. If your body cannot rest properly, then you will feel less energized and fatigued all the time. It will not only make an impact on your physical health but your mental health too. So, you must keep an eye if you are experiencing such things or not.
- High-sugary food consumption:
If you look at your diet and observe an excessive amount of sugar consumption, then you must cut it out as soon as possible. According to research, it came to understand that consuming more sugary products can lead to gut issues. It increases inflammation in your body and makes your gut health even poorer. Excessive amounts of sugar in your body can influence your digestive system, promote various diseases, and even cause cancer.
- Skin problems:
Poor gut health often results in skin problems. If you have gut issues, then you will get more skin irritations. Your skin will be more unclear, it can get acne, and the skin barrier can be damaged. So, if you are experiencing skin irritations, then you must understand that it may be caused by gut issues.
Which food can help to maintain good gut health?
With the help of the right food, you will be able to take care of your gut health. Food impacts more than anything in our gut system. So, if you neglect this part completely, then you will never be able to improve your gut health. These are the four most impactful food items that can help you to achieve good gut health-
- Fermented foods:
According to research, it came to know that fermented food has the maximum amount of probiotics. If you want to maintain your gut health, then you must have probiotics. It is the most important thing that can help you to stay fit. That is why, it is advised to add fermented foods to your diet. Some of the probiotic-enriched food items are-
- Yogurt
- Kimchi
- Kefir
- Sauerkraut
- Kombucha
- Aged cheese
- Pickles, etc.
These are some of the fermented probiotic-enriched food items that are truly useful for your gut. So, you must add these to your diet to have good gut health and maintain your overall health.
- High-fiber foods:
If you eat high-fiber foods, then you will be able to achieve good gut health. It has been seen that fiber is another element that is extremely good for our health. If you daily eat high-fiber food, then you will never experience any gut issues. The more refined products you start consuming, the more problems you will see in your gut. These are some high-fiber food items that are good for you-
- Green vegetables
- Whole fruits
- Dry fruits and nuts
- Whole grains
- Lentils and beans
Each of these food items is high in fiber. Therefore, if you eat these food items, then you will be able to take care of your gut health. Fiber is one of the most useful elements that helps your body in various ways. So, you must add this to your diet if you want to promote good gut bacteria.
- Garlic:
Garlic is another food item that helps to increase good gut microbiome. Consuming garlic in your food can provide many benefits to your body. It is extremely helpful for your gut and immunity as well. Hence, if you start consuming garlic daily in your food, then you will be able to stay healthy.
- Collagen-enriched foods:
Collagen is another element that helps to boost good gut bacteria. It is not only good for your gut but for your overall body. It can make a good impact on your skin and hair too. By eating collagen-enriched food, you will be able to notice a healthy body. Salmon skin is known as the most collagen-enriched food item. There are various other food items that have an immense amount of collagen. Some of them are-
- Broccoli
- Eggs
- Nuts
- Meat
- Citrus fruits, etc.
How to take care of gut health?
Apart from eating certain food items, there are many practices that promote gut health. When you are trying to take care of your gut health, then you should implement the different methods too. Here are some of the effective ways that can help you to take care of gut health-
- Do exercise:
Exercise is a great method to take care of your gut health. It has been seen that people who do daily exercise often get to avoid any kind of gut problem. When you exercise, your colon moves more. And if your bowel movement increases, you will be able to stay away from any kind of irritation. Daily physical activity can help you not only have a fitter body but good gut health too. This can prevent many irritable bowel symptoms too. Therefore, it is a practice that you can do to take care of your gut health.
- Manage stress level:
Stress is one of the greatest reasons for gut issues. If you are experiencing more stress, then you must do something to manage it. During this time, you can practice things like yoga, meditation, journaling, and more. Each of them can help you to reduce your stress level and help you to have a calmer mind. It has been seen that high-stress levels can have a great impact on your gut health. So, you should never be more stressed, otherwise, it can cause many problems in your health.
- Stay hydrated:
Hydration is another thing that you need to take care of. If you do not have a sufficient amount of water in a day, then you will not be able to maintain good gut health. According to reports, it is essential to consume 8 ounces of water in a day. Dehydration can lead to many health problems. If you want to take care of your gut health and your overall body, then you need to consume more water. It can make a huge impact on your body.
- Reduce caffeine and alcohol consumption:
Both caffeine and alcohol consumption can disrupt your digestive system. If you consume both of them then you must take active action to reduce their quantity. If you can control the amount of caffeine and alcohol, then you will be able to achieve good gut health.
If you can identify gut issue symptoms and take the right actions, then you will be able to have a good gut. It can assist you to stay healthy and fit in your daily life. Do not neglect your gut health and compromise it for anything.
