Good gut health equals good health, mood, and even physique. The complexity of today’s modern life, including poor diet, high-stress levels, and an uncertain sleep schedule, among others, can become a big reason why your gut is having a hard time, thus impacting your whole body. If you are feeling down or uneasy, listening to your gut is important. Pain caused by poor gut health can lead to unpleasant bodily effects which may be long-lasting if not treated correctly.
What is Gut Health?
The gut is one’s gastrointestinal (GI) system that includes the stomach, intestines, and colon. Its work is to digest and absorb nutrients from the food intake as well as the excreta. The GI system’s health is generally known by the levels and types of bacteria present in the digestive and intestinal tract.
What is the Gut Microbiome?
The gut microbiome starts affecting one’s body the moment they are born. All the bacteria, viruses, and fungi, collectively known as microorganisms/ microbes, found inside a “pocket” of your large intestine known as the “cecum” are called the gut microbiome. These play a crucial part in one’s health, thus good gut health leads to a sound digestive, physical, and mental health – a result of a balance of good and bad bacteria in one’s body.
Importance of good gut health
Gut health is the foundation of everything related to your health. The gut not only breaks down all the foods that you eat, but it also absorbs nutrients that support the functions of your body. A balance between the bacteria (good and bad) as well as yeast in one’s digestive system is a must for good gut health. It is important to understand your gut health as they are linked to mental health, chronic illnesses, digestion, sleep, physique and fatigue. In short, they’re related to everything that happens inside our body.
Lifestyle changes for good gut health
There are several ways that a person can improve gut health and making good lifestyle changes is one of them. Implementing change is deemed to be challenging, so start small, focusing on one at a time. A little research will go a long way in achieving excellent results.
Here are some tips to help you make a positive lifestyle changes:
Exercise regularly – We know, not our favourite bit either but exercising regularly or even stretching for 30-40 minutes should do the trick.
Get good sleep – Our body needs adequate rest and good sleep is something that is key to good health.
Reduce stress – Tough as it may sound, try to reduce stress as much as possible. You may consider picking up an extracurricular activity to decompress.
Stay hydrated – The 3L rule is golden for a reason – hydrating will help you flush out toxins from the body and keep your system healthy.
Consume good food – Lastly, always try to eat healthy, good food that will benefit you in the long run. It doesn’t mean skimping out on your favourite treats, but a healthy eating habit will automatically cancel out the few cheat day(s) you might sneak in.
Sources and nutrients for good gut health
One can improve gut health through diet changes as they are very closely linked. We suggest avoiding foods that are processed, high in fat and contain refined sugars as they promote the growth of bad bacteria. Consider eating foods that are rich in fiber. Fruits, vegetables, seeds, nuts, legumes, and wholegrains promote the growth of good bacteria as well as fight diseases and inflammation, contributing to your overall health.
High fiber foods/ Prebiotics
Prebiotics are usually fiber rich food ingredients that promote the growth of good microorganisms in the intestines and those that the body can’t easily digest. Classified into four types: dietary, added, soluble, and insoluble, fiber contains some digestible substances that make fiber rich foods important for good gut health.
Some fiber rich foods include:
- fruits like apples, strawberries, bananas, and pears
- vegetables like onion, garlic, carrots, and broccoli
- wholegrains like oats, quinoa, bread, and barley
- legumes like chickpeas, lentils, and beans
- nuts like almonds, pistachios, and cashews
Fermented foods/ Probiotics
Probiotics contain live microorganisms. They are fermented foods that can boost good bacteria, or probiotics in your gut. These include:
Kefir, a cultured dairy product made by adding kefir grains (a mix of yeast and bacteria) to milk. It is thick and a tangy beverage similar to yogurt.
Kombucha, a fermented tea usually made from either black or green tea. It possesses healthy properties and is flavourful.
Sauerkraut, a popular condiment, is made of shredded cabbage that has been fermented. Low in calories, it contains plenty of fiber as well as vitamins C and K.
Kimchi, a popular Korean side dish usually made from fermented cabbage, radishes, scallions, garlic, carrots, ginger, chili flakes, and other flavouring ingredients.
Probiotic yogurt, a fermented food made from milk and lactic acid bacteria. High in nutrients, yogurt has a wide range of health benefits.
A few brands that promise good gut health:
- Yakult (yogurt based drink)
- Transparent Labs (supplement)
- Brew Dr. (kombucha)
- Mother In Law’s Kimchi
- Lifeway (Kefir)
If you are looking for good gut health, it all comes back to eating good food. Although there is no miracle to achieving good gut health, a balanced and healthy diet with small lifestyle changes is certainly a step forward in the right direction.
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