Enhances overall gut wellbeing -
Rich in fiber and plant-based molecules known as polyphenols, travel into your intestines where microbes use them for fuel. Foods that are rich in polyphenols, such as dark chocolate, have anti-inflammatory properties, decrease blood pressure and cholesterol levels and decrease cellular stress.
What are some other foods to improve your gut that are rich in polyphenols? It never hurts to scatter on the garlic, turmeric, ginger, and other favorite delicious spices. These spices help to rid your gut of harmful bacteria.
Research studies with animals have found artificial sweeteners to have a negative effect on the microbiome. Rats given aspartame had increased blood sugars and were unable to use the insulin their bodies made properly.
Another human trial showed the same blood sugar increase. For gut health, it may be best to avoid artificial sweeteners altogether. Dan Buettner has traveled the world to identify the statistically happiest populations on earth. by Tim Spector, Professor of Genetic Epidemiology, King's College London When Morgan Spurlock famously spent….
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The gut microbiota helps break down complex carbohydrates, proteins, and fats, making them more accessible to our bodies. On the other hand, an unhealthy gut can lead to digestive problems like bloating, constipation, and diarrhea, hindering nutrient absorption and potentially causing deficiencies.
By prioritizing gut health, we can support proper digestion and nutrient absorption, leading to better overall health. Furthermore, the gut plays a pivotal role in supporting our immune system. The gut microbiota helps train and regulate our immune system, defending against harmful pathogens and maintaining a healthy balance.
When the gut microbiota is imbalanced or compromised, it can lead to increased susceptibility to infections, allergies, and autoimmune disorders. Nurturing a healthy gut can fortify our immune system and promote overall well-being. It is also important to protect your gut in order to avoid chronic inflammation.
Such inflammation is at the root of many diseases such as cardiovascular conditions, and even certain types of cancer. An unhealthy gut can contribute to systemic inflammation. Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes.
Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g. Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut.
The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome. While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed.
These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health. Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat.
Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips. Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients.
Water also assists with softening stools, helping prevent constipation. Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating. Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria.
While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits. Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.
Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Stress can impact your gut health.
Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well. Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort.
It is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement. Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill.
Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.
While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.
Research into gut health is relatively new and understanding of this complex topic is developing. Be careful of non-evidence-based information about gut health.
Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far. This page has been produced in consultation with and approved by:.
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Embarking on Wel,being journey Emotional eating control optimal well-being starts with understanding the profound impact of Enhancees healthy gut. In this article, Overalll unveil the remarkable benefits gt prioritizing your gut health. From improved digestive well-being to enhanced kidney health, each benefit offers insights and practical tips to empower you on your health journey. When your gut is healthyyour body can effectively digest your nutrients. Nourish your body with a diverse, whole-foods-based diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats. If you're dealing with conditions like IBS, IBD, or chronic GI symptoms, consulting with a practitioner is crucial for effective management. By Elisabeth Fat intake and food allergies, Health Journalist, Registered Nurse, and Diabetes Educator for wwllbeing Manos Unidas North Carolina Wound healing supplements Health Program. As Ehhances turns overrall, you Yut get guy of the good bacteria your Gur needs to move things Collagen production properly by changing things in your environment. For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:. Here is yet another reason to eat fresh, whole foods. Barley, oats, quinoa, bulger, and other whole grains have fiber that we need to bulk up our intestines and help things to move through. Whole grains then become a type of feed for the bacteria inhabiting the microbiome.
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