Gut Protocol: How to Heal Your Gut and Improve Your Health
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As you get older, your intestines slowly begin to degrade and no longer work as well as they once did. This can lead to major health problems, especially when it comes to your gut health. A healthy gut helps in the digestion process, but an unhealthy one can prevent your body from getting the nutrients it needs to function properly and can even be the cause of certain illnesses or diseases, such as irritable bowel syndrome and Crohn’s disease. If you’re looking for ways to improve your gut health, here are some of the most effective strategies that you can use today.
7 Ways to Fix Your Gut Health
It’s time to get your gut healthy. Here are seven things you can do to improve the health of your digestive system:
1. Get More Fiber
There are two types of fiber, Soluble fiber and Insoluble fiber. Soluble fiber dissolves in water whereas insoluble fiber doesn’t dissolve in water and adds bulk to the stool which helps in easy bowel movements.
Increasing your fiber intake is an easy way to improve your gut health. The right type of fiber helps feed the good bacteria in your gut, which in turn helps you absorb nutrients more effectively and produce more butyrate (a fatty acid that prevents inflammation in the GI tract). Fiber can also help alleviate constipation, reduce cholesterol levels, lower risk for heart disease and diabetes and help with weight loss.
Starchy vegetables such as potatoes are typically high in fiber content. Other foods that contain high amounts of fiber include whole grains such as oats, barley or brown rice; fresh fruits such as bananas, apples or pears; beans; lentils; nuts and seeds.
2. Eat Fewer Processed Foods
Processed foods can contain high amounts of sugar, salt, and fat. Eating too many processed foods can lead to obesity, metabolic syndrome, and insulin resistance. Too much sugar in your diet can also make you more prone to type 2 diabetes and heart disease. Avoiding all processed foods is not the answer but reducing your intake as much as possible will help your gut stay healthy.
3. Cut Down on Sugar
It’s important to cut down on sugar in order to keep your gut healthy. When you eat sugary foods, they cause bacteria in the stomach to produce more acid than usual. The excess acid irritates the lining of the stomach and intestines, which can lead to peptic ulcers. The bacteria also produce alcohol (which is bad for the gut), which can lead to additional irritation and inflammation.
4. Get Probiotics
Probiotics are beneficial bacteria that live in your gut and play a key role in maintaining good health. Probiotics support your immune system, regulate your metabolism, and help you absorb nutrients from food. If you don’t have enough probiotics in your gut, you can experience unpleasant symptoms like bloating, gas, abdominal pain, constipation or diarrhea. Fortunately, it’s easy to add probiotics to your diet by eating fermented foods or taking supplements.
Yogurt is a great source of probiotics because it’s made with milk that has been fermented with yogurt starter cultures. Other sources of probiotic-rich foods include kefir (a fermented milk drink), miso (a paste made from fermented soybeans) and tempeh (fermented soybean cake).
Studies have shown that probiotics helps in gastrointestinal function, immune function and even brain function!
5. Exercise Smarter, Not Harder
In the pursuit of healthy living, many people turn to exercise. In reality, exercise is only one component in leading a healthy life. Exercise is important for our physical health and mental well-being, but it is not an end-all solution for health. One overlooked aspect that can wreak havoc on your gut health is dieting. Often times when we restrict food intake for weight loss or other reasons, it can lead to nutritional deficiencies and digestive issues like irritable bowel syndrome (IBS).
For those who are experiencing IBS symptoms such as diarrhea, constipation or bloating, they may be able to improve their gut health by increasing the number of probiotics in their diet. Probiotics are live microorganisms that provide benefits to our bodies by aiding digestion and nutrient absorption.
6. Sleep Better
There are many things that can affect your sleep including the time you go to bed, how much caffeine you drink, and whether or not you have anxiety. One thing that people don’t always think about is the health of their gut. You might not know it, but a healthy gut is one of the most important parts in maintaining good sleep quality and length.
A healthy gut is linked to weight loss and higher energy levels as well! When we eat unhealthy food, our gut reacts by releasing hormones like cortisol which can disrupt our circadian rhythm and make us feel tired or wired at the wrong times. To combat this problem, try adding more fiber-rich foods into your diet.
7. Don’t Overindulge on Antibiotics
If you have to take antibiotics, don’t overindulge. There are some studies that show that taking antibiotics too often can contribute to the development of resistant bacteria. You should also be cautious when eating foods or drinking drinks that contain antibiotic-resistant bacteria as well. One way you can help decrease your exposure to these types of bacteria is by cooking food thoroughly and avoiding unpasteurized milk and raw eggs.
Additionally, it’s important to wash your hands thoroughly with soap and water before preparing food or after coming into contact with animals or their waste.
Summary
According to National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) 60 to 70 million people affected by all digestive diseases.
Your gut is full of millions of bacteria that are so vital to your health.
Unfortunately, the modern world has resulted in poor gut health and high rates of chronic illness like diabetes and cancer.
Eating a diet rich in prebiotics and probiotics as well as avoiding processed foods, pesticides and antibiotics whenever possible. If you take these steps consistently for several weeks, your gut flora will be healthier than ever before!
