June 21, 2021
6 ways to improve your gut health
Symptoms of an unhealthy gut
1. Food intolerances
Food intolerances occur when some foods are difficult to digest (this is different than a food allergy, which is caused by an immune system reaction to certain foods). Food intolerances are thought to be caused by a lack of good microorganisms in the gut. This can cause bloating, gas, diarrhoea, stomach pain, and nausea, as well as making it harder to digest the trigger meals. Food allergies may be linked to gut health, according to some data.
2. Inflammation of the skin
Eczema and other skin disorders may be linked to a weakened gut. Inflammation in the gut caused by a bad diet or food allergies can lead to an increase in the “leaking” of specific proteins into the body, irritating the skin and causing disorders like eczema.
3. Weight fluctuations that are unintentional
Gaining or losing weight without changing your food or workout routine could indicate a problem with your intestines. Your body's ability to absorb nutrients, control blood sugar, and store fat can all be harmed by an unbalanced gut. Small intestine bacterial overgrowth (SIBO) can promote weight reduction, whereas insulin resistance or the desire to overeat as a result of poor food absorption can cause weight gain.
4. Stomach ache
Gas, bloating, constipation, diarrhoea, and heartburn are all symptoms of a bacterial overgrowth in the gut. A healthy stomach has an easier time processing food and removing waste.
6 things you can do to improve your gut health:
1. Drink plenty of water.
The mucosal lining of the intestines, as well as the balance of good bacteria in the gut, have been found to benefit by drinking plenty of water. Keeping hydrated is a simple method to support intestinal health.
2. Check for food sensitivities
You may be suffering from a food intolerance if you experience cramping, bloating, abdominal pain, diarrhoea, rashes, nausea, exhaustion, and acid reflux. To check whether your symptoms improve, consider avoiding typical trigger foods. If you can pinpoint an item or foods that are causing your symptoms, modifying your dietary habits may result in a good adjustment in your digestive health. The elimination diet might assist you in identifying any intolerances you may have.
3. Consume meals that are high in fibre.
Numerous studies have indicated that high-fiber foods like legumes, beans, peas, oats, bananas, berries, asparagus, and leeks improve intestinal health.
4. Consume foods that have been fermented.
Probiotics can be found in fermented foods including kimchi, sauerkraut, yoghurt, tempeh, miso, and kefir. While the quality of these foods varies, their effects on the gut microbiome have been thoroughly researched.
5. Take a probiotic or prebiotic supplement.
Including a prebiotic or probiotic supplement in your diet could help enhance your gut health. Prebiotics are “food” that helps beneficial bacteria develop in the gut, whereas probiotics are live healthy bacteria. Probiotics should not be used by people who have bacterial overgrowth, such as SIBO. Not all probiotic supplements are of good quality or will assist you. When picking a probiotic or prebiotic supplement, it's ideal to talk to your doctor to be sure you're getting the most out of it.
6. Get plenty of rest
Not getting enough or good quality sleep can have a negative impact on your gut health, which can lead to more sleep problems. Make getting at least 7–8 hours of unbroken sleep a night a priority. If you're having difficulties sleeping, your doctor may be able to assist.