8 Simple Tips to Boost Gut Health
There are more than 40 trillion bacteria, yeasts and viruses in and on your body… and most of them reside in your gut. They are collectively referred to as your gut microbiota or gut flora, and many are beneficial; some are even essential. So it’s in our interest to look after these little critters to maintain the right balance for optimal health and vitality.
Achieving Extraordinary Gut Health Brings You
Regularity
Weight Control
Reduced Bloating
Improved Energy
Clear Skin
Elevated Mood
Strong Immune System
Optimal Digestion
Absorption of Nutrients
Decreased Inflammation
Let’s delve into eight easy, yet science-backed actions to improve your gut health and get you on track to a happy, healthy life.
1. Eat a Diverse Range of Foods
There are hundreds of different bacteria species in your gut, and each one plays a different role in your health. A varied microbiota is a healthy one.
To produce and support this variation in bacteria requires a diverse mix of nutrients to survive and thrive. These nutrients come from a diversity of plant-based foods.
Alas, the average western diet has a limited range of plant-based food, making it even more challenging to feed our gut flora to make it strong and resilient.
Aim to eat up to 30 different plant-based foods a week, and don’t forget to count your daily dose of Gut Performance™.
2. Eat PREbiotic Foods
The beneficial bacteria in your gut feeds on nondigestible carbohydrates called prebiotics. It is their food of choice and helps them multiply and become more tolerant of adverse changes.
In addition to your daily dose of Gut Performance, include prebiotic-rich foods such as asparagus, garlic, onions, bananas and whole grains into your diet.
3. Reduce Stress
To reduce stress and lower the stress hormone cortisol, consider including meditation, deep breathing, exercise or even progressive muscle relaxation to combat this enemy of gut health.
4. Eat Fermented Foods
To boost beneficial bacteria, you can take probiotic supplements – the good ones are expensive – or eat fermented foods, a natural source of probiotics.
Fermented foods are rich in Bifidobacteria and lactobacilli – good bacteria, which decreases the quantities of inflammation and chronic disease-causing bacteria – Enterobacteriaceae.
Tucking into fermented vegetables such as sauerkraut or kimchi can resupply your beneficial bacteria. Consider throwing down a shot of your favourite kombucha. But remember not to overindulge, as most of the commercial products are full of sugar.
5. Reduce Sugar Intake
Eating a load of sugar or artificial sweeteners leads to an imbalance of gut microbes. This ends up adversely influencing our brain, body and behaviour. It’s also being linked with numerous metabolic diseases and heart disease.
You don’t have to completely abstain… enjoy your berries and dark chocolate. Just don’t eat the refined stuff that destroys your good bacteria en masse and feeds the harmful bacteria.
By the way, Gut Performance™ has no added artificial sweeteners making it perfect for your gut health.
6. Get Regular Exercise
We all know that exercise makes us feel better, but did you know that it improves gut health by expanding microbial diversity – essential for optimum health.
The best combination for a healthy gut is regular exercise with a diverse and nutritious diet. The two work together as a synergistic team.
7. Prioritise Sleep
Irregular sleep has adverse outcomes for your gut flora, which can increase the risk of inflammatory conditions.
Getting good quality, restorative sleep improves your mood, mental clarity and gut health.
Establish good sleep hygiene habits… get up at the same time of the day, keep your room cool and dark, and turn off those devices a few hours before bedtime.
We also know that dietary prebiotics like Gut Performance™ can improve non-rapid-eye-movement sleep, essential for deep, restorative sleep.
8. Eat Foods Rich in Polyphenols
Polyphenols are plant compounds that reduce inflammation and lower oxidative stress in the body.
This translates to having a healthier heart and a lower risk of chronic disease.
Excellent sources of polyphenols include dark chocolate, red wine, grape skins, blueberries, green tea and Gut Performance™
Take-Home Message
There are plenty of activities you can do that are science-backed and easy to implement to improve your gut health. Read through the blog to find practical information backed by research in simple and easy to read articles.
In summary, for good gut health you should;
- Eat an extensive range of fresh, whole foods
- Reduce your intake of refined sugar
- Exercise daily
- Get consistently good sleep
- Deal with your stress
- Take a daily dose of Gut Performance
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