Gut Health: 6 Strategies to Boost Gut Health

Gut health

Have you ever heard someone saying that “it’s my gut feeling?”

Why people say that?

Is it just a figure of speech or does it has some science backed theory?

The answer to above all question is yes. There is a strong communication connection is present between brain and gut. This communication channel is called as “gut-brain axis”. This is bidirectional pathway that affects your mood and immunity.

Gut is not just involved the digestion of food but it also serves other function inside your body.

What Is Gut Health

Normally when we say gut health it is refers to the gastrointestinal system. There are trillions of bacteria, fungi and other microorganisms’ lives in the digestive system collectively known as gut microbiome.

Functions of Healthy Gut Microbiome

If a person’s gut biome is healthy then it performs the following functions inside the body.

1. Microbes have the key role in the digestion of complex carbohydrates and fibers. When these macro molecules are breakdown a large amount of energy is released. It also releases nutrients which are required by the body for proper functioning.
2. They are also helpful in immunity. . When this microbiome interacts with gut associated lymphoid tissue, they create the immune response towards pathogens.
3. Bacteria which are present in the gut have leading role in the syntheses vitamin B12 and K.
4. They have very important role in the production of short chain fatty acids. It also produces major neurotransmitters. It also synthesis serotonin which regulates the mood.
5. A healthy lining of gut is very important to prevent the leakage of any substance form the gut. This microbiome helps to maintain the lining of gut. In this way it protects from leakage and prevents against inflammations caused by seeping of substances into blood stream.

It is fun to know that about 10 times more microbial cells live in our body than human cells.

Signs of Unhealthy Gut

If there is imbalance in the gut microbiome the it can cause many health related issues. It can be identified by the following signs and symptoms.

1. Frequent bloating, gas, constipation, diarrhea and heartburn
2. More sensitivity towards lactose, gluten or artificial additives
3. When a person has a poor gut microbiome then absorption of nutrients decreases which leads to sluggishness and fatigue.
4. If a person has poor microbiome then it can cause many skin problems like acne, eczema and rosacea.
5. In some cases gut dysfunction causes mood and cognitive issues as well. It can cause brain fog, irritability, anxiety, and often mild depression.
6. Some people with imbalanced bacteria have reported that they have more craving towards sugar and unhealthy products. This happens because gut bacteria affects insulin sensitivity.

It is not necessary that each of the above issue exist in isolation but they are interlinked with each other. For instance fatigue might be accompanied with brain fog, skin issues.

But once you gut becomes healthy all of above mentioned issues can be resolved.

Gut-Brain Axis

When we say gut brain axis it means that there is a powerful communication that involves immune system, hormones and the nervous system.

1. There is a nerve named as vague nerve which connects the brain directly with the gut.
2. Microbes which are present gut produce neurotransmitters and metabolites that influence the function of brain.
3. Immune cells and hormones which are present in the gut can cause stress and inflammation in the brain.

Natural Ways to Improve Gut Health

There are six natural ways through which you can improve your gut health.

Eat Fiber-Rich food

Have you ever heard the term prebiotics?

Prebiotics are actually fiber which helps the gut bacteria to thrive.

There are two types of fibers soluble and insoluble.

Soluble fibers help to form gel like substance which play major role in the stabilization of blood sugar.

Insoluble fiber helps and promotes regularity and digestive transit.

It is recommended to take 25-35 grams of fibers for adults daily for better gut health.

Fiber Rich Foods

Following are the rich fiber foods:

• Green leafs like kale, spinach
• Cruciferous vegetables like broccoli and cauliflower
• Whole grains like oats, quinoa and beans
• Pulses like lentils, chickpeas and beans
• Fruits like apple, pears and berries

Eat Fermented Foods

All the fermented products contain large amount of probiotics. Because fermented products contains beneficial bacteria which are helpful in rebalancing of your gut microbiome.

Following are some good options for fermented food.

• Yogurt is great option for calcium and protein
• Kefir
• Sauerkraut and kimchi
• Kombucha
• Miso is salty fermented soybean paste.

Less Intake of Sugary and Processed Foods

Sugar and processed foods helps the pathogens in gut to grow so avoid eating these items to maintain gut health.

Tips to Rebalance

1. You can replace the sugary drinks with water, herbal teas and infused water
2. Take a refined breakfast cereals for oatmeal or whole grain toast
3. You can take whole grains like nuts, seed, fresh fruits and vegetables in snack time.

 Stay Hydrated

Water is key ingredient for gut health. Most of the nutrition which you eat is absorbed in the presence of the water. Water helps the fiber to go through digestive track and it also supports the absorption of nutrients.

According to Mayo clinic you must drink 3.5 liters of liquid in a day for male and 3.5 liters for females. It is healthy practice to drink warm water on your empty stomach.

You can drink herbal teas, lemonades, low sugar drinks, water rich fruits and milk to meet the bodily needs of water.

Although individual needs varies but it is best for you to stay hydrated throughout the day.

 Stress Management

If a person is having a chronic stress then his gut balance also gets disturbed.  Stress can cause leaky gut and contributes to mood issues.

Following are some common techniques used to manage stress.

 Deep Breathing Method

You can try 4-7-8 breathing or box breathing to cope with stress. Do it for 5 minute two times a day.

 Mindfulness and Meditation

It can also help to reduce stress. You can use apps and sessions to manage it more effective

 Light Movements

You can also go for simple strolls, yoga and stretching to improve gut health.

Journaling

It is also helpful to use journal for 5 minutes daily to improve your mental health and it will control stress

Quality sleep

Sleep is vital for the normal functioning of the body. If a person id not taking quality sleep then it affects directly hormone balance, inflammation and negativity. These all factors in turn damage the gut health.

Tips to Improve Sleep Quality

You can improve your sleep quality by incorporating following tips in your daily routine.

• Make a consistent bed routine.
• Avoid digital screens at least one hour before bed time.
• Your bed room should be cool and turn off the bright lights.
• Use less stimulating activities at least 90 minutes before bed.
• You should aim for at least 7-9 hours of good sleep every night.

 Probiotics

It is healthy to adopt healthy life style and eat healthy foods but sometime probiotic supplements can be beneficial too.

For instance

• You may take supplements after a course of antibiotics to restore microbial naturally.
• If you are experiencing digestive issues like bloating or diarrhea.
• When you are travelling to a new region which temporary disturbs you gut flora.

But before using any supplement you must consult a healthcare provider especially if you are pregnant, compromised immune system or on any medication.

Lifestyle Tips to Improve Gut Health

Gut health is not just about keeping a healthy digestive system but it is about being fit.

Here are some lifestyle adaptations which are helpful to maintain a healthy gut.

1.    Regular Movements

To improve the digestion and gut health go for at least moderate exercises like walking, biking and dancing to support gut mobility.

2.    Limit Alcohol

Alcohol is not good for the lining of gut. If a person uses excessive alcohol then it may lead to disrupt lining of gut. Excessive use of alcohol imbalances the microbial flora of gut.

3.    Avoid unnecessary Antibiotic

Antibiotic disturbs the natural microbiome system. So you must take antibiotics only when prescribed by the physician.

Common Gut Concerns

There are some sudden bloating or gas issues which are experienced by the most of gut patients. These issues can be resolved by following methods.

• Use garlic, onion and legumes to get relief from bloating
• Eat your meal slowly
• Properly chew the food

When you travel from one region to another it also disturbs the gut health. It can be reduced by following.

• Drink bottled water
• Choose well cooked foods
• Stay hydrated
• Take a walk after meal

If you are having symptoms for more than two weeks then you should consider working with gastroenterologist or qualified dietitian and seek lab testing.

Gut health plays a powerful role in physical, mental and emotion health. It is advised to follow above provided strategies to bring positive change in your overall health.