Many individuals take their gut health for granted. But, believe it or not, this is crucial to have a strong immune system and a healthy body.
As it happens, having a healthy gut helps a person’s immunity. This then allows the system to protect the body from infectious diseases and decrease the risk of obtaining other harmful illnesses.
Apart from protecting your health, the gut also plays a significant role in your recovery and healing. The condition of your gut health has a crucial influence on how your body will react to treatments.
Furthermore, your gut also has something to do with your diet. If you are intending to lose weight and live a healthier lifestyle, these can all be hindered by an unhealthy gut.
So, it is essential for you to take good care of your gut health. Here are some pointers that you may find useful in restoring and boosting your gut:
- Change Your Lifestyle
Before you go to the specifics, look at the bigger picture first. Are you living a healthy lifestyle?
If you are not sure about this, try to see all the aspects of your day-to-day living. Are you having enough quality sleep? Do you eat healthily? Do you have vices?
These things will help you determine whether you are living a healthy lifestyle.
If not, and you want to improve your gut health, then it is now time to change some things.
- Eat Gut-Healing Foods
Probiotics and sauerkraut are the most popular gut-healing foods. But, did you know that there are several other kinds of consumables that are beneficial to your gut?
The first on the list are green leafy vegetables and fruits. However, ensure that you are choosing the quality types and kinds. Also, you do not want to focus on citrus and fructose-rich fruits.
You may want to include miso, kimchi, and sourdough, as well, on your diet. These are great options as fermented goods are beneficial to your gut.
- Avoid Added Sugars
You should avoid any added sugars, as well. This is why fructose-rich fruits are not very recommendable if you want to improve the health of your gut.
Foods and drinks that are high in sugar, alongside other forms of sweets, cause issues to your gut. One great example of this is bacterial overgrowth.
Keep in mind that bacteria, such as Candida, feeds on sugar. The more you consume it, the more they will multiply.
This is the reason why a Candida diet does not incorporate sweets and sugars on its list.
- Exercise Regularly
Regular exercise is another effective way to restore the health of your gut. This is no longer a surprise because exercise plays an important role in your holistic health.
Even so, studies show that doing exercises and fitness routines can increase gut diversity. This is essential because your body needs to function with the help of various crucial bacteria and fungi.
There are also some data noting that the most beneficial exercises are the ones that are under the HIIT routine.
- Focus on Plant-Based Proteins
You may want to focus, as well, on plant-based protein. While animal-based foods have benefits to your body, plant-based foods have lots of fiber and less saturated fat.
It is worth noting that good bacteria feed mostly on fiber. Accordingly, they will thrive and become more diverse, resulting in a healthier and more functional gut.
Some examples of plant-based consumables that are high in protein include tofu, edamame, tempeh, chickpeas, peanuts, lentils, chia seeds, and quinoa.
- Eat Lots of Fermented Foods
As noted above, fermented foods are beneficial to your gut. This is because they are rich in probiotic bacteria, which is essential to gut health.
When you eat foods, like kimchi, sauerkraut, kefir, kombucha, and miso, you are adding beneficial bacteria, as well as enzymes, to your intestinal flora. This then boosts the health of your gut microbiome, and even benefits your digestive and immune systems.
- Minimize Your Caffeine
As reports state, caffeine is the most widely used psychoactive substance in the world. Many individuals even drink large amounts of coffee in a day.
But, did you know that it is not best for your gut?
Based on recent studies, caffeine consumption has strong links to intestinal permeability, or also known as a “leaky gut.” The reason being is that coffee increases the production of the inflammatory protein called “zonulin,” which is widely linked to causing a leaky gut.
- Stay Away from Gluten
Gluten provides no essential nutrients. It does not have any benefits to your body. In fact, it even causes an imbalance in your gut flora. This is why you should try to avoid consuming too many foods that have gluten.
When you stay away from gluten, which is largely apparent in bread, pizza, and cereals, you are helping your gut to repair itself. You also reduce inflammation, leading to likely undoing some of the damages in your gut.
- Eat Low-sugar Fruits
Fruits are sweet because of fructose. But, as mentioned, you should refrain from munching on these foods to help your gut.
Instead, focus on those that are low in sugar. These include strawberries, peaches, blackberries, avocados, and grapefruits. If you are on a Candida cleanse, you may want to increase your consumption of these fruits, alongside your liquids.
- Drink Lots of Water
Similar to regular exercise, drinking lots of water offers tons of benefits to your holistic health. Apart from flushing out toxins in your body and keeping yourself hydrated, doing so also helps the health of your gut.
It is always best to drink eight to ten glasses of water every day. You may even increase your water intake, especially during hot weather seasons.
Increase The Quality of Your Lifestyle Today
Your gut plays a significant role in your overall health. You may or may not feel it but, the condition of your gut has big impacts on how your body works and functions.
So, ensure to always take good care of it. If you want to increase the quality of your lifestyle and live a much healthier life, these are some of the best tips that you may apply.