Recently obtained numbers suggest that around 60 to 70 million Americans suffer from some kind of digestive disorder. The only way of bringing this number down is by improving our gut health.
The human gut contains innumerable bacterial cells, a large share of which play crucial roles in keeping our digestive system up and running. They also help in maintaining our overall health. These bacteria along with viruses and fungi constitute our gut microbiome. It’s important to maintain the balance of the microbiome. That’s because if the number increases uncontrollably, we will be at risk of developing inflammation and ailments. However, when the microbiome’s balance is maintained, we experience improvement both in our physical and mental health. Here are seven hacks you can try to have a healthier gut.
Eat Nutrient-Rich Fruits And Veggies
Fruits are filled with a series of beneficial compounds known for improving our gut health. Ideally, you should have your fruit by itself. This will allow you to digest the fruit as the first thing and enjoy the maximum benefits of nutrients present in it. If you combine your daily dose of fruits with carbohydrates like potatoes or grains, you will make the situation complex for your digestive enzymes. As the enzymes required for digesting fruits and regular carbohydrate-based food items are similar, the enzymes might finish digesting the carbohydrates first. When the fruits need to wait longer for being digested, they often become fermented and putrefied. This will result in bloating, gas, and destruction of good bacteria in our guts.
However, you can consider consuming fruits with fats and proteins as the enzymes required for digesting those macronutrients are different from the ones required for digesting fruits. If you are unaware of e-marketplaces, opt from the best vegan food stores that deliver essential ingredients at your doorstep with minimal charges.
Drink 16oz Water Daily
Almost 50 to 60% of our body is made up of water. If you want to keep your digestive tract in good shape, you must drink enough water. This would enable proper digestion, absorption, and elimination of the food you consume.
The first thing you should do after stepping out of your bed is drinking 8 oz of water. This will boost metabolism instantly and let your body know that it’s awake. Once you finish the first glass, drink another 8 oz glass of water. This will stimulate your metabolism even further i.e., by around 30%. As you have just woken up after 6 to 8 hours of sleep, the second 8 oz of water would also replenish your organs and tissues. By making this a habit, you will be able to get rid of all the toxins accumulated in your system overnight. Removal of toxins will automatically make your gut healthier.
Practice Yoga and Take Enough Sleep to Lower Stress
Following a healthy lifestyle improves your digestion in multiple ways. Moreover, it also acts as a prevention to many health issues. Yoga Asanas like Paschimottasana, Balasana, Trikonasana, etc. are beneficial for your gut health. They help relieve you from bloating and uneasiness by improving digestion. These asanas help improve Kidney and digestive functions, thereby contributing immensely to a healthy gut.
Further, there is a direct correlation of gut health with sleep and stress. Good sleep is instrumental in good digestion. The intestinal microbiome releases serotonin and dopamine that induce sleep. It releases Melatonin too inside the gut which is beneficial for your body’s well-being. Good sleep, sound gut health, and regular yoga practice result in lower stress levels.
Consume a Diet Rich in Whole Grains, and Nuts
Instead of consuming processed food, simple carbs, and oily snacks, make whole foods like quinoa, oats, barley, bulger, etc. a part of your daily diet. These food items are rich sources of fiber that will work by bulking up your intestines and improving your bowel movements.
If you eat whole grains regularly, the number of good bacteria present in your gut will increase. You can experience similar effects even by making pecans, almonds, walnuts, and pistachios a part of your daily diet. However, remember to have these nuts in moderation. The ideal serving size should be 5 to 6 nuts per serving. Also, include fresh legumes, beans, and veggies into your meals by subscribing to vegan meal delivery services. They would provide your gut bacteria with much-needed nutrition and help them to thrive.
Take Care of Your Oral Health
You might be wondering how our oral health can be related to our gut. According to information offered by The National Center for Biotechnology, studies in both humans and animals have shown that oral bacteria can move to the gut and spoil the balance of its microbiome. This action of oral bacteria can result in a drop in our immunity and make us more susceptible to infections. This makes undergoing regular dental checkups and cleanings and following good oral hygiene a must if you are looking to have a strong gut.
Consume Fermented Foods Containing Beneficial Bacteria
Humans have been consuming curd or yogurt for improving their digestive health almost since the beginning of time. The main reason why curd is good for gut health is the presence of probiotics in it. However, curd/yogurt is not the only fermented food you can consider eating for having a healthier gut. Some food items contain a big population of a beneficial bacterium called lactobacilli bacteria. These are the same bacteria that are used to make alcohol and acids from sugar. Some food items you can consume for getting your daily dose of lactobacilli bacteria are:
Say No to Artificial Sweeteners
You will love this suggestion as many food items containing high plant-based nutrients polyphenols are your favorites. Examples include dark chocolate, blueberries, and almonds. Some other food sources of the nutrient are green tea, broccoli, and onions. The polyphenols, when consumed, travel into the intestines, where the microbiome uses them as fuel. Additionally, polyphenols also showcase anti-inflammatory properties and are capable of decreasing cellular stress.
Also, your decision of stopping sugar consumption is always welcome. However, don’t replace the sugar in your diet with artificial sweeteners as they have been found to spoil the balance of the gut microbiome. If you love your beverages to be sweet, you can add a few honey drops to them.
The above discussion shows that you will need to change your dietary habits significantly for having a healthy gut with food supply kits. However, that’s not the only lifestyle change you should consider incorporating. You will also have to be more active to have a healthy gut. Exercising regularly will improve your gut microbiome’s balance and decrease your chances of having infections and other diseases.