Keeping the gut healthy is essential for overall wellness. A healthy gut keeps food digestion optimal and disease-causing bacteria at bay. Unfortunately, certain lifestyles and foods can harm the gut’s normal functioning resulting in bloating, stomachaches, or irregular bowel movements. In this article, we provide critical gut health advice to help you maintain a healthy gut.
1. Limit the use of antibiotics
Antibiotics are invaluable for treating bacterial infections, but their overuse can be detrimental to gut health. Antibiotics kill the harmful bacteria causing infections, but they also kill the healthy bacteria essential for good gut health. Try to limit their use to when you have a bacterial infection. Also, speak to your doctor about using probiotics to re-establish healthy bacteria after taking antibiotics.
2. Increase your fiber intake
Fiber is excellent for gut health as it helps keep regular bowel movements and feeds the healthy gut bacteria. The recommended daily fiber intake for adults is 25-30 grams and 19-26 grams for children aged 1-18 years. Foods rich in fiber include fruits, vegetables, legumes, and whole grains.
3. Stay hydrated
Staying hydrated is essential for good gut health. Water keeps things moving efficiently in the gut, aiding in preventing constipation and keeping the digestive system running smoothly. The recommended daily fluid intake for adults is about 3. 7 liters, and for children aged 4-13 years, it’s 1. 3-1. 7 liters. Foods such as watermelon, cucumbers, and lettuce can also support hydration.
4. Reduce sugar intake
Consuming a lot of sugar can contribute to an unhealthy gut. Sugar feeds unhealthy gut bacteria, and excessive intake can also damage the intestinal wall, leading to inflammation. Over time, inflammation can lead to chronic gut issues that can evolve into larger health problems. Limit sugar intake and opt for naturally sweet foods such as fresh fruit.
5. Incorporate prebiotics and probiotics into your diet
Prebiotics and probiotics work together to maintain a healthy gut. Probiotics are live bacteria that support gut health, while prebiotics are a type of fiber that the human body cannot digest, providing the perfect nourishment for the gut bacteria. Fermented foods, such as kimchi, sauerkraut, and fermented yogurt, are excellent sources of probiotics. Foods rich in prebiotics include whole grains, bananas, onions, and garlic.
6. Get enough sleep
Getting inadequate sleep or sleep deprivation can negatively impact gut health. Sleep helps the body regenerate and heal, and this includes the gut. While you sleep, your body continues to work, cleaning up toxins, making repairs, and keeping everything in a healthy balance. It is essential to get enough restful sleep to maintain good gut health.
7. Exercise regularly
Exercising is an excellent way to maintain good gut health. It regulates bowel movements, reduces stress levels, and increases blood flow to the digestive tract, allowing nutrients to be absorbed efficiently. It doesn’t have to be high-intensity workouts; simple activities like walking, swimming, or yoga will do the trick.
Gut health advice includes maintaining a healthy balance of good bacteria, consuming foods with high fiber content, staying hydrated, reducing sugar intake, getting enough sleep, and exercising regularly. By incorporating these tips into your daily routine, you can go a long way in supporting gut health and overall wellbeing. Remember, a healthy gut equals a healthier life.
