Poor gut health may manifest as either fatigue, upset stomach, autoimmune challenges, or skin conditions. But don’t worry, because probiotics, fermented foods, hydration, and stress management among other things can help you.
7 signs of an unhealthy gut
- Upset stomach (bloating, constipation, diarrhea, and heartburn)
- A high-sugar diet
- Sleep disturbances (fragmented sleep and short sleep duration)
- Unintentional weight changes
- Food intolerances (gas, nausea, and abdominal pain)
- Skin irritation
- Autoimmune conditions
5 things you can do for your gut health
Stay hydrated
Water is an important building block for the mucous membranes in the intestine. When we digest food, water ensures that it is transported to the next stages of digestion. Therefore, water is essential for the intestinal function to function optimally. Drink 2-3 liters a day, depending on your size and how physically active you are on a daily basis. If you drink enough, it is also good for your urine, as well as making the stools smoother.
Eat fiber
Fiber is often mentioned in conversations about bowel function, and there is a reason for that. Fibers are essential players in bowel function, among other things because they soften stools, prevent constipation, and stimulate the muscles in the intestines, which are important for getting rid of stools.
Optimize your sleep
When the body is in a state of rest, it supports the function of digestion. This is where a good night’s sleep also comes into play. While we sleep the body is in the purest form of the parasympathetic state. This is one of the reasons why digestion is most active when we sleep and are in deep sleep. So, to ensure the best sleep as well as digestion, good sleep hygiene is important, especially the hours before you sleep. The best thing you can do for yourself is to turn off your brain. It simply needs to hibernate. If you find it difficult to get down to speed after a long day, you can do some relaxing activities such as meditation or breathing exercises. It is furthermore also preferable if you can limit your screen time in the evening hours, as the light, sounds and social media stimulates the brain too.
Eat slowly
Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in the intestines can break it down. The action also produces salvia which is necessary for proper mixing of food in your stomach.
Eating slowly and carefully and paying attention to all aspects of your food, such as texture, temperature, and taste, can help prevent common digestive problems such as gas, bloating and indigestion.
Take a prebiotic or probiotic
Adding a prebiotic or probiotic supplement to your diet may help improve your gut health. Probiotics are beneficial bacteria and prebiotics is food for these bacteria. Consuming supplements containing both can help balance your gut bacteria. But just remember that not all probiotic supplements are high quality or beneficial for your health, and that people with weakened immune system or people with a severe illness shouldn’t consume probiotics.
4 types of food for gut health
High fiber foods
- Vegetables (broccoli and asparagus)
- Nuts (almonds and pistachios)
- Fruits (apples and peaches)
- Whole grains (oats and quinoa)
Fermented food
- Kefir
- Kimchi
- Yogurt
- Sauerkraut
Collagen boosting foods
- Meat
- Eggs
- Nuts
- Broccoli
- Citrus fruits
Lean proteins
- White-fleshed fish
- Beans
- Skinless poultry
- Tofu
- Cuts of red meat (loin and round)