Gut health refers to the health of the digestive tract, or gut, the organ that digests and absorbs nutrients from food and provides fuel to the body. It also plays an important role in maintaining a healthy mind and body. That’s why we want your gut to thrive and thrive. Most doctors believe that gut health is essential to overall health, especially when it comes to disease prevention.

It is estimated that 80% of illnesses are related to an imbalance in the gut bacteria, a condition called dysbiosis. When the gut is out of balance, the wrong kind of bacteria grows, keeping out beneficial species. that’s not what you want. Let’s take a look at some ways to heal your gut and keep it healthy.

identify food sensitivities

Many people have unique sensitivities to food. However, food sensitivities are different from food allergies. Food allergies are caused by an exaggerated immune response to specific proteins in food and are often genetic. Lactose intolerance, for example, causes digestive problems when consuming dairy products.

To improve digestive health, identify foods that cause symptoms and eliminate them from your diet. You can do this by keeping a food diary. Look for patterns by writing down everything you eat and how you feel after each meal. Do some foods cause indigestion, brain fog, fatigue, anxiety, or other symptoms? Another approach is to follow an elimination diet. This is where you cut out all the foods that can cause symptoms and add them one at a time to see if each causes symptoms.

Be aware that certain types of foods are more likely to trigger symptoms. For example, sugar alcohols are a common culprit. Found in sugar-free candies, beverages, and other products, these sweeteners are hard to digest and can cause gas, bloating, and stomach cramps. Examples include maltitol, xylitol, erythritol, mannitol, and sorbitol.

Add fermented foods to your diet

Fermented foods such as kimchi and sauerkraut are rich sources of probiotic microorganisms that help maintain a healthy balance in the gut. Buy these foods or make fermented foods at home to inoculate your intestines with gut-friendly bacteria for a healthier gut. It can create balance. Examples of fermented foods include:

• Sauerkraut (fermented cabbage)
• kimchi
• kefir (a yogurt-like drink made from milk)
• Tempeh (fermented soybeans)
• Miso
• Yogurt
• fermented vegetables

Even a few spoonfuls of fermented foods each day can help restore intestinal balance.

Consume more prebiotic foods

The term “prebiotics” refers to foods containing non-digestible fiber that promote the growth of beneficial bacteria in the gut. Prebiotics are foods that contain fiber and promote the growth of good bacteria in the gut, and are abundant in fiber-rich foods such as plants, fruits and vegetables. Research shows that prebiotics can help promote gut health.

Prebiotics help stimulate the growth of healthy bacteria that are important for maintaining good digestive health. Not all foods are the same when it comes to prebiotic activity. Some foods are better than others. Here is a list of some of the best sources.

• banana
• oatmeal
• garlic
• onion
• artichoke
• Asparagus

Be careful adding prebiotic foods to your diet if you have irritable bowel syndrome. has been shown to have potential. In one study, researchers found that participants who took prebiotics for three weeks had increased abdominal pain and bloating compared to participants who took nothing during that period. .

find better ways to manage stress

Stress is a natural part of life, but that doesn’t mean your life (or your gut) has to run.

When you’re stressed, cortisol and other hormones are released, which can cause inflammation and disrupt your intestinal barrier and gut microbiome. We suspect it’s the cause! To manage your stress and reduce your risk of heart disease and other health problems, try these tips.

• Get enough sleep – This is important because lack of sleep increases cortisol levels in the body.
• Exercise regularly — Exercise releases endorphins in your brain, which improves your mood.
• Meditate—You can meditate anywhere (even while walking).
• write a gratitude journal
• Talk about what bothers you. If something is stressing you out, talk to someone close (or a stranger) about it. Sometimes just voicing the problem out loud can make you feel better.

Stress affects all aspects of functioning and also causes intestinal disruption. Make sure you have a management method that works for you.

check your medicine

In some cases, you may need medication to manage your health. However, they can also disrupt the gut ecosystem.

Because antibiotics kill both bad and good bacteria in the gut, they can affect the absorption of nutrients from food. I have. Additionally, some medications can cause stomach upset or diarrhea, which can be detrimental to your health and well-being.

One study found that over 1,000 pharmaceuticals disrupt the gut microbiome. These include drugs commonly taken by people, such as statins (used to treat high cholesterol), non-steroidal anti-inflammatory drugs (NSAIDs), and proton pump inhibitors (used for treatment). increase.[{” attribute=””>acid reflux), and others.

If you’re concerned about the effect of your medications on your overall health and gut health, discuss these concerns with your doctor or pharmacist.

The Bottom Line

Gut health is an important factor in overall well-being and happiness. Luckily, there are plenty of ways to improve your gut health through diet and lifestyle changes. However, if digestive symptoms persist, see your healthcare provider.

References:

“Effects of Common Medication on Gut Health – Global Gut Health Check.” globalguthealthcheck.pantheryx.com/medications-gut-health/.

“The gut microbiota shapes intestinal immune responses during health and disease” by June L. Round and Sarkis K. Mazmanian, May 2009, Nature Reviews Immunology.
DOI: 10.1038/nri2515

“Prebiotics in irritable bowel syndrome and other functional bowel disorders in adults: a systematic review and meta-analysis of randomized controlled trials” by Bridgette Wilson, Megan Rossi, Eirini Dimidi and Kevin Whelan, 4 April 2019, The American Journal of Clinical Nutrition.
DOI: 10.1093/ajcn/nqy376