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Gut health is all to do with the balance of microorganisms that live in your digestive system. There are around 40 trillion bacteria in the body and are mostly found in your gut. All of these are classed as gut microbiome or gut flora. There are however yeasts and viruses within the bacteria that can, in turn, contribute to disease. Microbes are seen as good as they can help your gut but and are classed as essential, there are others that can be dangerous if they multiply. Maintaining a healthy gut can have many benefits including physical and mental health, improve your immune system and much more. In this article, we will go through some simple ways in which you can help your gut get into shape and make you feel like a new you.
You can boost your gut health by having probiotics. Many people often look at having probiotic supplements to help their gut and can be found in most good supermarkets, health shops and the chemist. Research suggests that probiotics can help support a healthy gut and prevent inflammation and intestinal issues down the line. It is well known that fermented foods are a great source of natural probiotics. Eating the following foods can significantly improve your gut health and luckily, they’re delicious.
- Fermented Vegetables
There are many ways in which you can help your gut produce more beneficial bacteria by eating prebiotics. Probiotics consume on prebiotics which helps to then produce more bacteria. Prebiotics are nondigestible carbohydrates. Prebiotics are great for probiotics as they can help to support them in different ways such as becoming less delicate to environmental factors such as temperature and pH levels. By eating these foods regularly you can help your gut by producing more beneficial bacteria.
- Jerusalem Artichoke
- Whole Grains
Gut dysbiosis is an imbalance of gut microbes and is caused by eating too much sugary or artificial sweetened foods. A 2015 study found that a western diet is full of sugar and fat which can have an adverse effect on your brain as well as behaviour as opposed to other cultures where it is minimal in sugar. Other studies have shown the aspartame which is found in artificial sweeteners have links with some dangerous bacteria and can cause them to increase if had too much which can then turn into diabetes and heart disease.
Exercising has many benefits such as improving your heart health, weight loss and maintenance and much more. It can also help to stop getting obese which can seriously damage your gut. It can also improve the variations of bacteria in the stomach as it is found that athletes have a higher variation of bacteria than non-athletes, this could also do with the high nutrition diet they have also. Regular exercise of around 150 hours a week and 2 hours of strength training can help to maintain your healthy gut and body.
There are many different types of vitamins that can aid in a healthy gut but some help more than others. It is shown that multivitamins can help to get your whole body in check with some aiding your gut. Due to them trying to act as a booster, it is sometimes best to get single tablets for the vitamins to consume more of the vitamin. Vitamin C tablets are shown to have antioxidant properties which help the digestive system absorb iron. Vitamin D tablets are shown to help minimise colon cancer and helps to absorb calcium. Magnesium supplements are shown to help with minimising the inflammation of the gut so you don’t feel bloated.
Here are some helpful tips to get your gut back on track, exercise, vitamins and a healthy balanced diet can all help to improve your gut. It is now up to you to make a conscious decision.