Tips to Improve & Reset your Gut Health

Do you mean what is a healthy gut?

 A healthy gut signifies that there are more good bacteria than harmful bacteria. 

Is your gut healthy? Yes! How do you know?

Did you know that 7 out of 10 people in urban India have digestive or gut health-related issues?

Out of them, almost 60% of people experience digestive issues every week, while 12% suffer daily. Interestingly, the survey found a link between belly troubles and mental health. People in cities who have digestive issues every week are more likely also to experience mental health challenges like anxiety, forgetfulness, mood swings, and low energy. This is compared to people with fewer digestive problems.

As per WHO, gut health affects mental health conditions and can also be linked to other diseases like cancer, diabetes, and heart disease. The connection between the gut and the brain is a big area of research, but most people need to realize how important it is. In this blog, we will discuss the significance of gut health, explore its significance, identify the symptoms of an unhealthy gut, and, most importantly, learn how to naturally improve or reset gut health. 

What is gut health, and Why is it important?

Did you know your gut's role and why this is important? 

Your gut is your gastrointestinal system, which includes your stomach, colon, and intestines. It functions to digest and absorb essential nutrients from foods and excrete waste.

The gut microbiome has trillions of microorganisms, including bacteria, fungi, and viruses. Some bacteria are beneficial (probiotics), while others can be harmful. Having a healthy gut means good bacteria thrive there, and you don't get much tummy trouble. There are 200 different species of bacteria living in your gut, some good and some bad. The good ones help digest food and keep you healthy. 

What you eat affects these gut bacteria. Your gut will be happier with the more colorful fruits, veggies, and whole grains you eat! This can even influence how you feel overall, both in your body and mind. 

Your gut 

According to researchers, there is a strong association between gut, mental, and physical health. Maintaining your gut health is important because it helps in 

• Digestion and nutrient absorption—A healthy gut microbiome ensures efficient digestion and allows the extraction of essential nutrients from food.
• Immune function- The balanced gut microbiome helps to regulate the immune response and protect against infection and inflammation.
• Mental health- The gut health is linked with mental health conditions like anxiety and depression. 
• Overall well-being- A healthy gut leads to improved energy levels, better sleep, and a stronger defense against chronic diseases.

Signs you have an unhealthy gut

Do you often feel bloating, gas, digestive discomfort, or constipation-like issues? These might be signs of an unhealthy gut. Let's understand these signs and symptoms in detail:

• Digestive issues- Bloating, gas, constipation, diarrhea and heartburn
• Skin problems- Eczema, psoriasis, and acne
• Food sensitivities
• Autoimmune issues
• Fatigue and low mood
• Upset stomach
• Feeling tired
• Insomnia or poor sleep
• Bloating or abdominal pain
• Diarrhea
• Extreme food cravings
• Thyroid
• Changes in mood
• Anxiety
• Migraines
• Common cold

How can you improve gut health naturally and reduce inflammation?

There are hundreds of reasons for an unhealthy gut, but following healthy habits can improve it. Let's examine this. 

• Healthy Diet

Focus on whole-food, plant-based diets rich in fiber. Eat fruits, vegetables, legumes, and whole grains to nourish your gut bacteria.

Studies show a significant difference between the gut microbiomes of vegetarians and nonvegetarians. A vegetarian diet may improve your gut health due to its increased levels of prebiotic fiber.

• Limit processed foods

Avoid consuming refined sugars, unhealthy fats, and artificial ingredients that can disrupt your gut health. Studies show that food sources rich in sugar and fat negatively affect your gut microbiomes. Another study shows that artificial sweeteners negatively affect blood glucose levels because they influence gut flora. 

• Add fermented foods

Research shows that taking probiotics supports gut health and prevents inflammation and other intestinal issues. Fermented foods options are a great natural source of probiotics, and consuming them will surely improve your gut health- 

• fermented vegetables
• kefir
• kimchi
• kombucha
• miso
• sauerkraut
• tempeh

• Manage stress

Chronic stress can negatively affect your gut health. 

Studies show that psychological stress can disrupt the microorganisms of your intestines, even if the stress is only short-lived.

There are a variety of stressors that affect your gut health negatively

• Psychological stress
• Sleep deprivation
• Disruption of the circadian rhythm

Therefore, practice yoga and meditation and spend time in nature to manage your stress levels. 

• Prioritize your sleep

Are you sleeping enough? 

Not getting enough sleep (at least 6-7 hours/day) disrupts gut health and negatively impacts overall health.

Studies show that 23 percent of respondents struggled to get even four hours of uninterrupted sleep, while 28 percent managed to get between six and eight hours.

Try to make healthy sleep habits, such as not using your phone before bed, turning off lights, and aiming for 7-8 hours of quality sleep each day. 

• Exercise regularly

Be physical to promote your gut physical activity to promote gut health by increasing blood flow and reducing inflammation. 

Regular exercise leads to good heart health and weight loss. 

Studies have suggested that it also improves gut health, ultimately controlling obesity.

Research shows that moderate exercise, at least 150 minutes weekly, can strengthen muscles and improve overall health.

• Keep yourself Hydrated

Drinking more water is beneficial for digestion and nutrient absorption. 

Water acts as a lubricant to ease food movement along the digestive tract. 

Studies show that people who drink more water have fewer bacteria that affect gastrointestinal problems. Therefore, drink at least 8-10 glasses of water daily to avoid gut health issues and promote your health.

• Limit alcohol

Excessive alcohol and smoking negatively affects your heart and lungs. This may also increase your risk of cancer. Excessive alcohol consumption can disrupt gut bacteria.

People who smoke develop harmful microorganisms in their intestinal flora, and the healthy levels of beneficial organisms decrease. 

However, the risk of intestinal and systemic conditions such as IBD also increases in such people. 

By consistently following these tips, you can create a thriving gut environment and experience the numerous benefits of a healthy digestive system.

Do not ignore food intolerances- tips to improve your gut health

Do you feel any symptoms like nausea, acidity, or allergy after having specific foods? Yes. This can be due to food sensitivity. If you want to reset your gut health, it's best to check what your body doesn't accept. Besides, it would help if you stopped consuming those foods to improve your gut health. 

• Nausea
• Fatigue
• Acid reflux
• Gas
• Diarrhea
• Abdominal pain
• Bloating

List of Food to eat and avoid to stay a healthy gut 

There are a variety of options available whether you are looking to improve your gut health or restore it- 

Foods To Eat to restore your gut health 

Fiber-rich foods

• legumes, like black beans and chickpeas
• vegetables, like broccoli and asparagus
• nuts, like almonds and pistachios
• whole grains, like oats and quinoa
• fruits, like apples and peaches

Prebiotic Foods

• Onions
• Garlic
• Asparagus
• Bananas
• Chicory root

Fermented Foods

• kimchi
• sauerkraut
• yogurt
• kefir

Collagen boosting foods

• citrus fruits
• broccoli
• meat
• eggs
• nuts

Foods to Avoid to improve your gut health

• Added sugars
• Processed foods
• Fried foods
• Artificial sweeteners 
• Excessive Alcohol
• Refined Grains

Key Takeaways

Keeping your gut healthy is responsible for maintaining your overall well-being and a strong immune system. You can easily improve and restore your gut health and the quantity of beneficial microbes by making the right lifestyle and dietary adjustments. 

As we discussed above, try to incorporate the tips into your lifestyle. Effective changes include taking probiotics, eating a fiber-rich vegetarian diet, and reducing unnecessary antibiotic and disinfectant use. Simple lifestyle modifications like getting enough sleep and exercising regularly contribute to gut health. Take regular health checkups, and always consult your doctor if you experience any discomfort or issues related to the gut. A happy gut contributes to a happier, healthier you!