4 Proven Ways To Improve Your Gut Health

  Mar 18, 2024
Reviewed by Shreya Pasricha

“Your digestive system is the gateway to a healthy body and mind.”

Maintaining overall fitness goes beyond weight issues and strength. It lies in taking care of your gut health. 

The gut contains many beneficial and harmful bacteria known as microbiomes. They are responsible for running an efficient bodily system as you intake different types of food or drink. 

When your lifestyle changes along with diet, it directly impacts your mood, skin, immunity, and much more. To manage a good digestive system, having a nutritious meal, regular hydration, probiotics, and antibiotics is necessary. 

This article will help you understand the importance of 4 proven ways to improve gut health and live a fit life. 

 The Impact of Gut Health

Enhance Microbial Diversity Through Diet

There are four significant functions of the digestive system. The gut promotes digestion, defends against toxins, eliminates waste, and influences mental health.

A diverse and healthy diet plays a significant role in providing the nutrition for optimal gut health. 

  • Consume a wide range of fruits, vegetables, whole grains, and legumes. They are rich in fibers that help in quick digestion and absorption of nutrients. 
  • Add fermented foods like yogurt, kimchi, and sauerkraut that contain natural probiotics and beneficial bacteria. 
  • Include different types of dietary fibers like bananas, pumpkin, spinach, and flax seeds. 

Including both soluble and insoluble fibers in the diet helps in the smooth functioning of the bowel movement and improving overall well-being.

Approximately 80% of your immune system is housed in your gut.

Gut Allies: Probiotics, Prebiotics, and Peptides

Prebiotics, Probiotics, and Postbiotics

There is multiple medical evidence to prove the benefits of the three allies of gut – probiotics, prebiotics, and peptides. 

Each one of them plays a unique role in maintaining a healthy digestive system. 

Probiotics are live beneficial bacteria found in fermented foods like yogurt, kefir, and miso. These microorganisms balance the intestinal system, and digestion, and enhance the immune response.

Prebiotics are non-digestible fibers found in foods like garlic, onions, and asparagus. They stimulate beneficial bacterial growth and activity with the help of prebiotics and probiotics creating a balanced microbial environment.

Peptides are short chains of amino acids that play a vital role in healing and inflammation control in the gastrointestinal tract. Their ability to influence cellular behaviors makes them relevant for maintaining and restoring gut health.

Researchers say that the science behind BPC 157 peptides is particularly intriguing due to their potential for healing and regenerative properties. 

It contains 15 amino acids and repairs the gut lining, potentially reducing inflammation and accelerating healing processes.

The graph below shows the global demand for probiotics from 2021 to 2032.

 Global Probiotics Market Size from 2021-2032.

Optimizing Gut Mucosal Hydration

Gut health is also closely connected to the fluids that keep your body hydrated. Related to this is optimizing gut mucosal which is a layer that lines the intestines. It helps in nutrient absorption and provides a barrier against pathogens and toxins. 

Proper hydration helps maintain the overall functions performed by the digestive system. 

  • Adequate Water Intake: The most effective way to ensure gut mucosal hydration is regular water consumption. Water aids in digestion helps dissolve nutrients for absorption and keeps the mucosal lining moist and functional. Aim for at least 8-10 glasses of water daily, more if you are active or live in a hot climate.
  • Balanced Electrolytes: Electrolytes like sodium, potassium, and magnesium help maintain fluid balance. Consuming a balanced diet with natural sources of electrolytes, such as fruits, vegetables, nuts, and seeds, supports gut hydration and overall health.
  • Limit Dehydrating Substances: Alcohol and caffeine can dehydrate the body, including the gut mucosa. Moderating their intake can help maintain optimal hydration levels in the gut.
  • Stress Less: Though it is difficult to control the mind, however, practicing meditation, journaling, or listening to calming music are some ways to maintain a good gut-mind connection. 

Judicious Use of Antibiotics and Microbiota Recovery

There are certain limitations of the body and it is advised to always maintain a balance in the body while using antibiotics and microbiota. 

Antibiotics, while life-saving, can disrupt the delicate balance of the gut microbiome by eliminating not just harmful bacteria but beneficial ones as well. This disruption can lead to various gut health issues. 

Here’s how to manage antibiotic use and support microbiota recovery:

  • Necessary Use Only: Antibiotics should only be used when prescribed by a healthcare professional and deemed necessary. Avoid using antibiotics for viral infections, like colds or the flu, where they are ineffective.
  • Complete Prescribed Course: When prescribed antibiotics, it’s important to complete the entire course, even if you start feeling better. Stopping early can lead to antibiotic resistance and incomplete treatment of the infection.
  • Support Gut Flora: During and after antibiotic treatment, focus on rebuilding your gut microbiome. Incorporating probiotic-rich foods or supplements can help replenish beneficial bacteria. Foods like yogurt, kefir, and fermented vegetables are great options.

Wrapping Up

Managing good gut health is vital for the proper functioning of the digestive system. By increasing the quantity of beneficial bacteria, you can improve immunity and prevent toxins. 

Always seek consultation from your physician to create a diverse diet, exercise regularly, practice meditation, and use antibiotics judiciously. With these proven methods, you will be able to maintain optimal overall health.