Supporting Digestive System-Ways to Improve Your Gut Health

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Ways to Improve Your Gut Health

Gut health refers to the health of the digestive system or gastrointestinal system of a person, which includes the stomach, intestines, and colon. The gut helps in the digestion of food, absorption of nutrients from the food consumed, and excretion of waste products from the body.

A healthy gut means a good digestive system, which includes proper digestion, a stable and normal microbiome, the absence of any illness related to the gastrointestinal system, and a strong immune system. 

Having good gut health not only improves your digestive abilities and prevents digestive problems, but also improves your overall health and general well-being.

In this article, we will be discussing in detail the importance of gut health and the different ways in which you can improve your gut health.

• What is digestive system health and gut microbiome?
• Why is health of gut important?
• What are the signs of an unhealthy gut?
• How to improve digestive system health?

What is digestive system health and gut microbiome?

Gut health refers to the balance of the different microorganisms living in the digestive tract. Taking good care of the health of the gut and maintaining the correct balance of these microorganisms is important for your overall health and immunity, as well as the prevention of any digestive problems.

There are more than 200 different types of bacteria, viruses, and fungi living in the large intestine of a person. The bacteria and other microorganisms present in the gut are known as the gut microbiome. The bacteria help in breaking down the food and turning it into nutrients that the body can use.

While some types of microorganisms may be harmful to health and lead to various types of diseases, other types of microorganisms or bacteria may be good for health and help maintain a healthy body. 

Several factors, like the food you eat and your general lifestyle, can impact the type of bacteria found in the digestive tract.

Why is health of gut important?

The food that you eat is broken down by the gut and the nutrients from the food are absorbed by the body to help the body in performing its various functions.

Research shows that the gut microbiome can affect every organ in a person’s body. 

Gut health is said to have a relationship with the following important aspects of a person’s life:

• Physical health
• Mental health ( Know more about- What is Depression? )
• Immune system
• Digestion
• Sleep
• Autoimmune diseases
• Diabetes and other endocrine disorders
• Gastrointestinal disorders, like inflammatory bowel disease and irritable bowel syndrome
• Cardiovascular diseases ( Know more about- What is Heart Attack? )
• Cancer

A higher diversity in the levels of your gut bacteria is usually associated with good general physical and mental health.

What are the signs of an unhealthy gut?

The gut microbiome can be affected by many things, such as:

• Stress
• No physical activity
• Inadequate sleep
• Taking antibiotics
• Smoking and excessive alcohol consumption
• Consuming a diet high in sugary and processed foods

The gut microbiome may also be affected by some things that cannot be controlled, like:

• Age
• Environmental factors
• Birth mode
• Breast-fed or bottle-fed as a baby

The above things can start affecting important components of health besides the gut, like hormone levels, immune function, disease development, and weight changes.

Some common signs that indicate that you have an unhealthy gut are:

• Digestive symptoms, like bloating, gas, diarrhea, constipation, and heartburn
• Fatigue
• Sleep disturbances
• Skin irritation and skin diseases, like psoriasis
• Unintentional loss or gain of weight
• Autoimmune disorders
• Food intolerances, such as lactose intolerance
• Increased frequency of infectious illnesses, such as a common cold
• Emotional and mental changes, such as anxiety or stress

How to improve digestive health?

Your gut health can be improved by making a few dietary and lifestyle changes, which include the following:

Eat a fiber-rich diet:

• The inclusion of plenty of vegetables, fruits, whole grains, nuts, and legumes in your diet can help improve gut health.
• Consumption of a high-fiber diet can help in regular bowel movements and support the growth of good bacteria, which can help keep the gut healthy.

Take probiotic foods:

• Probiotic-rich foods like curd, greek yogurt, kimchi, kefir, sauerkraut, and kombucha can help in restoring and maintaining a healthy gut flora balance.
• This occurs as probiotics are full of good bacteria.

Consumption of prebiotics:

• Foods like onions, garlic, bananas, oats, asparagus, and leeks are rich in prebiotics.
• Prebiotics tend to act as food for the good bacteria in the gut, helping these bacteria to thrive and improve digestion.

Keep yourself hydrated:

• It is important to drink sufficient water to help the digestive system to function properly.
• It is recommended to drink at least two to three liters of water every day to help in flushing out the toxins of the body and keep the digestive system well hydrated.

Avoid processed foods and sugar:

• Processed foods, fast foods, and foods high in sugar can disturb the balance of bacteria in the gut and lead to inflammation.
• Try to eat whole and unprocessed foods to help in improving your gut health.

Exercise regularly:

• Engaging in regular physical activity can help in digestion and regular bowel movements.
• Regular exercise can help stimulate the muscles in the digestive tract, decreasing the risk of constipation and promoting motility of the gut.

Manage stress:

• Chronic or long-lasting stress can alter gut motility and increase inflammation. This can negatively affect the gut health of a person.
• Stress-reduction techniques like yoga, meditation, deep breathing exercises, and taking out some time for yourself can help in supporting a healthy mind and a healthy gut. ( Know more about- What are anti-anxiety drugs ? )

Get sufficient sleep:

• It is recommended to get seven to nine hours of quality sleep every night.
• Poor sleep can disturb gut health by causing changes in hormonal levels and increasing inflammation.
• Try to have a good sleep schedule and a relaxing bedtime routine every day for good gut health.

Intermittent fasting:

• Intermittent fasting provides the digestive system with periods of rest in between the eating window to bring about positive changes in the gut microbiome composition.
• Intermittent fasting can also help reduce inflammation, decrease the risk of gastrointestinal disorders, and improve the gut barrier function.
• It is however important to get sufficient nutrients during the eating window period to maintain a balanced microbiome and boost overall gut health. 

We hope that we were able to answer all your questions regarding ways to improve your gut health through this article.

If you want more information about how to support your digestive system and ways to improve your gut health, you can contact a good Gastroenterologist.

We only aim to give you information through the article and do not recommend any medication or treatment in any way. Only a qualified doctor can give you the best advice.