Explore 5 Effective Ways For Improving Your Gut Health

Intestinal health refers to the balance of the microorganisms that live in the digestive tract. Caring for bowel health and maintaining the proper balance of these microorganisms is vital for physical and mental health, immunity and more.

These bacteria, yeasts and viruses, of which there are around 100 trillion, are also called "intestinal microbiome" or "intestinal flora".

Many microbes are beneficial to human health, and some are even essential. Others can be harmful, especially when they multiply.

In this article, we list 5 scientifically supported ways to improve the gut microbiome and improve overall health.

1. Take probiotics and eat fermented foods.

To stimulate beneficial bacteria, or probiotics, in the intestine, some people choose to take probiotic supplements.

These are available at natural food stores, pharmacies and online.

Some research has suggested that taking probiotics can help a healthy intestinal microbiome and that it can prevent intestinal inflammation and other intestinal problems.

Fermented foods are a natural source of probiotics.

Regular consumption of the following foods can improve intestinal health:

• Fermented vegetables
• Kefir
• Kimchi
• Kombucha
• Miso
• Sauerkraut
• Tempeh

2. Eat prebiotic fiber

Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the intestine.

The 2017 research suggested that prebiotics can help probiotics become more tolerant of certain environmental conditions, such as pH and temperature changes.

People who want to improve their intestinal health may wish to include more of the following foods rich in prebiotics in their diet:

• Asparagus
• Bananas
• Chicory
• Garlic
• Jerusalem artichoke
• Onions
• Whole grains

3. Eat less sugar and sweeteners.

Eating too much sugar or artificial sweeteners can cause intestinal dysbiosis, which is an imbalance of intestinal microbes.

The authors of a 2015 animal study suggested that the standard Western diet, which is high in sugar and fat, adversely affects the gut microbiome. In turn, this can influence the brain and behavior.

Another study in animals reported that the artificial sweetener aspartame increases the number of some bacterial strains that are related to metabolic disease.

Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart disease.

Research has also indicated that the human use of artificial sweeteners can adversely affect blood glucose levels due to their effects on the intestinal flora. This means that artificial sweeteners can increase blood sugar even though it is not really a sugar.

4. Reduce stress.

Lack of sleep can adversely affect intestinal health.

Controlling stress is important for many aspects of health, including intestinal health.

Studies in animals have suggested that psychological stressors can alter microorganisms in the intestines, even if the stress is short-lived.

In humans, a variety of stress factors can adversely affect intestinal health, including:

• Psychological stress
• Environmental stress, such as extreme heat, cold or noise
• Sleep deprivation
• Interruption of the circadian rhythm

Some stress management techniques include meditation, deep breathing exercises and progressive muscle relaxation.

Exercising regularly, sleeping well and eating a healthy diet can also reduce stress levels.

5. Avoid taking antibiotics unnecessarily.

Although it is often necessary to take antibiotics to fight bacterial infections, overuse is a major public health problem that can lead to resistance to antibiotics.

Antibiotics also damage the gut microbiota and immunity, and some research reports that even 6 months after use, the gut still lacks several species of beneficial bacteria.

According to the Centers for Disease Control and Prevention (CDC), doctors in the United States prescribe about 30% of antibiotics unnecessarily.

As a result, the CDC recommends that people discuss antibiotics and alternative options with their doctor before using them.

By: Preeti Narula

Content: https://www.medicalnewstoday.com/articles/325293.php