Your gut is like a bustling city—filled with billions of bacteria that influence your health, mood, and overall well-being. The secret to keeping your gut happy and healthy? 

Just as a city relies on a robust infrastructure, your gut microbiome is dependent on a strong foundation of healthy bacteria. Get some prebiotics, move yourself as much as you can, and make sure to keep your stress at bay. On the other hand, probiotics, such as yoghurt, sauerkraut, kimchi, and miso, introduce live cultures that can help to diversify your gut bacteria. So when planning your daily menu, remember to nurture your "gut garden" with these nourishing foods.

Keep reading to learn how to boost your gut health

 

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5 Ways to Take Care of Your Gut Health

Keep Up Your Hydration

According to a 2021 study published by the Journal of Nutrition, drinking water may be an important factor in shaping the human gut microbiome

Drinking enough water is so much more important than we sometimes realise. Water helps keep things moving smoothly in your digestive system and allows the beneficial bacteria in your gut to thrive. Dehydration can slow down gut motility (the movement of food through the digestive tract), which may create an environment where harmful bacteria can grow and thrive. This can lead to issues like bloating, gas, or even infections. Proper hydration ensures that food moves through the digestive system efficiently, helping prevent bacterial overgrowth and promoting a healthy gut.

Additionally, hydration helps prevent acid reflux. It is recommended to drink water first thing in the morning to dilute the acid present in the stomach. So, keeping a bottle nearby and whether it’s a refreshing glass of water or herbal teas, can truly go a long way in supporting your overall gut health.

 

Related Story: The Link Between Gut Bacteria and Our Mind

 

Lower Your Stress Level

It is rightly said that your gut is your second brain. Stress has a huge impact on your gut health – it’s like your gut and brain are constantly chatting. Stress can trigger an inflammatory response in the body, which may increase the permeability of the intestinal lining. This leads to a condition known as a leaky gut, where toxins and undigested food particles can pass through the intestinal walls into the bloodstream. This causes further inflammation that potentially triggers immune responses.

Apart from this stress also activates the sympathetic nervous system (fight-or-flight response), which diverts blood flow away from the digestive system. This can reduce the effectiveness of digestive processes, leading to symptoms like bloating, gas, constipation, and diarrhoea. Finding ways to relax – whether it’s through deep breathing, yoga, or just taking time to unwind can help calm that mind-gut connection and keep things running smoothly.

 

Related Story: Fermented Foods To Improve Gut Health

 

Incorporate High Fibre Foods

Adding more fibre to your diet is like feeding your gut good fuel. Fibre, especially from fruits, vegetables, whole grains, and legumes, acts like a prebiotic, nourishing the healthy bacteria in your gut. These fibre-rich foods help regulate digestion, prevent constipation, and maintain a healthy balance of gut bacteria. Plus, they’re packed with other nutrients that support your overall well-being. So, don’t skip out on those hearty meals packed with fibre!

Including a variety of fibre-rich foods, such as beans, oats, and leafy greens, gives your gut a diverse range of nutrients that encourage the growth of healthy bacteria. Plus, the slower release of energy from fibre-rich foods can keep you feeling full and satisfied for longer, helping to maintain a steady energy level throughout the day.

 

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Consume Collagen-Boosting Foods

A 2021 study published by Marine Drugs indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed

Collagen is a vital protein that gives your skin, hair, joints, and gut structure and elasticity. As we age, our natural collagen production slows down, which is why it’s important to support it with the right foods. It’s packed with amino acids, particularly glycine and proline, which are essential for maintaining the integrity of your gut lining. Collagen helps strengthen the walls of your digestive tract, preventing leaky gut syndrome, where undigested food particles and toxins leak into the bloodstream and cause inflammation. 

Along with improving the gut lining, collagen can also support better digestion and nutrient absorption. Additionally, collagen has soothing properties that can reduce inflammation in the gut, promoting a healthier microbiome.

 

Prebiotics and Probiotics

Prebiotics are plant-based fibres that feed the beneficial bacteria in your gut, helping them to thrive. Foods like garlic, onions, leeks, asparagus, and bananas are excellent sources of prebiotics. They act as fuel for your gut bacteria, encouraging the growth of healthy microbes that maintain a balanced gut environment.
On the other hand, probiotics are live beneficial bacteria that directly support your gut health. These are found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso. Probiotics help replenish the good bacteria in your gut, especially after it’s been disturbed by factors like stress, illness, or antibiotic use. The balance between prebiotics and probiotics is crucial for maintaining a healthy gut microbiome. 

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.
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