How To Improve Gut Health: 5 Effective Ways To Do It
Gut health matters a lot for a healthy functioning body. Learning how to improve gut health is essential for everyone. In the human body, there are over 40 trillion bacteria. Out of which the maximum amount of bacteria is found in the gut.
When we talk in the collective form, these bacteria are referred to as the gut microbiome. And yes, all of them are really crucial for your gut health. However, scientists have discovered that certain forms of bacteria in your intestine can promote various diseases.
Many ask about the main source that gives birth to different types of bacteria. Well, the type of bacteria found in your gut normally depends on your appetite. Your gut majorly depends upon the food you choose to eat in your daily life.
So, if you don’t want your gut health to suffer, you need to take certain precautions and change your diet accordingly. Here we present the ways to improve gut health effectively. Moreover, all these ways are scientifically proven and studied thoroughly.
Eat Probiotics Rich Food
Probiotics are known to offer specific health benefits upon consumption. They are called live microorganisms and, normally, bacteria.
Probiotics don’t have a direct effect on the intestine in most cases. But, they work by changing the overall microbiome composition and supporting the metabolism. With this, your gut health gains many benefits.
As per a study, probiotics don’t show major effects on people with a healthy gut and microbiome composition. However, people with certain diseases can gain many gut-related benefits by taking probiotics.
Few studies also show that probiotics may enhance the functioning of particular gut bacteria. Furthermore, the chemicals produced by such bacteria.
Foods like kimchi, yogurt, sauerkraut, and kefir can increase the number of probiotics in your body.
You can go for probiotics supplements as well. Apprize Medical LLC provides the best probiotic for gut health. Our doctors examine your condition and provide you with medicines that suit your condition perfectly. You can book an appointment with us anytime.
Having A Diet Consisting Of A Variety Of Foods
When you search for how to improve gut health on the internet, most answers will revolve around having a proper and balanced diet.
You may be surprised that there are over hundreds of bacteria species in the intestines, and each has a particular role with different nutrients needed to grow. The more diversity of microbiome you have in your gut, the better it will be for your health. The main reason is that the more bacteria you will have, the more health benefits you will get from them.
So, what can you do to increase the variety of microbiomes in your gut? The answer is simple; you need to add a variety of foods to your diet.
But unfortunately, our normal diets are not that diverse when it comes to healthy food. There is an estimation that around 75% of food comes from only five animals and 12 plant species. However, when we talk about the diets of rural regions, the case is entirely different. The diets of these regions are rich in the diversity of different plant sources.
Few studies on this topic have indicated that people from rural areas have better gut microbiome diversity than those from urban areas.
Have A Proper Diet Of Vegetables, Fruit, Beans, And Legumes
When discussing the best nutrient sources for a healthy microbiome, you can never go wrong with fruits and vegetables.
Vegetables & fruits are rich in fiber, and your body cannot digest them. But that’s not true for the bacteria in your gut that survive on this fiber.
Don’t forget to add beans and legumes to your diet, as they are a major source of fiber. Check out the below list of foods that are good for your gut bacteria:
- green peas
- whole grains
A certain study suggested that a diet full of vegetables and fruits can prevent the growth of bad bacteria in your gut.
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Fruits like apples, almonds, blueberries, pistachios, and artichokes are known to increase the growth of Bifidobacteria in humans.
Bifidobacteria are good bacteria that enhance gut health and prevent intestinal inflammation.
Eating Fermented Foods
Before we talk any further, first, what are fermented foods? They are foods that have gone through fermentation. It is a process of breaking down sugar and turning them into bacteria or yeast.
Here are a few instances of fermented foods:
These foods are full of lactobacilli, bacteria that help your gut health.
Certain research suggests that individuals who consume a large amount of yogurt have a larger number of lactobacilli. Also, such people contain fewer Enterobacteriaceae, bacteria that cause inflammation and chronic conditions.
Furthermore, a few studies have described yogurt as a food product that can improve intestinal bacteria while managing the symptoms of lactose intolerance. Moreover, yogurt is also thought to be capable of enhancing the composition and function of the microbiome.
But remember that many yogurts, such as flavored yogurts, have a large quantity of sugar. Hence, if you are thinking of adding yogurt to your diet, ensure that it is plain. And if you decide on flavored yogurt, ensure that the quantity of sugar in it is minimal.
In addition, always check for the “contains live active cultures” text on the yogurt you purchase. Making sure about it will give your gut maximum health benefits.
You can also add soybean milk to your diet to promote lactobacilli and Bifidobacteria growth. Kimchi is also beneficial for gut health.
Consume Prebiotic Food
Eating prebiotic food is one of the best ways to improve your gut health. Eating these foods can increase the growth of good bacteria in your gut.
These types of food are mainly complex carbs and fibers, and human cells are unable to digest them. Instead, specific bacteria species present in the gut use them as fuel by breaking them down.
You can get a direct supply of prebiotics for your gut by eating whole grains, vegetables, and fruits. However, you can get them from other sources as well.
There are also results regarding Resistant starch being prebiotic. Normally, this starch doesn’t go directly to the small intestine. Instead, it gets passed down to the large intestine, where the present microbiota breaks the starch down.
There are studies indicating that consuming prebiotics can increase the growth of good bacteria, such as Bifidobacteria.
There is some specific prebiotics as well that can help reduce insulin, cholesterol levels, etc., in people who are obese. And with this, the chances of heart disease and diabetes decrease significantly.
Maintaining gut health is really important for everyone. Not having a variety of good microbiomes in your gut and intestine can lead to many chronic diseases. We hope you now know best probiotic for gut health.
Eating a variety of fresh and whole foods is highly recommended to maintain a healthy gut. Add veggies and fruits to your diet to stay protected from chronic diseases.
At Apprize Medical LLC, we have a professional staff that deals with a variety of medical conditions. If you are a patient of gut health, we highly recommend that you book an appointment with our medical experts today. Our team will examine your status and will provide proactive medicines accordingly.
Call us at +1-305-851-2132 to book an appointment.
What Are The Three Signs Of A Healthy Gut?
If you want to know whether you have a healthy gut or not, look out for these three signs:
- How often do you poop? (Going to poop at least three times a day or week is considered a healthy gut).
- How long does it take to digest your food? (For a perfect gut, the time should be around 28 hours).
- Painless pooping.
What Are The Three Superfoods For The Gut?
Here are three superfoods that can help your gut health:
How To Detox My Guts?
The best way to detox your gut is by drinking plenty of water. It improves your digestion process and enhances your gut health. Eating fruits and vegetables that have plenty of water, such as watermelons, tomatoes, etc., is also beneficial.