Improving gut health: 8 effective methods to a calmer stomach

Maintaining a healthy gut flora is critical to your overall health and well-being. The intestinal flora affects digestion, immune system, mental health and prevention of chronic diseases. This guide explores eight science-based ways to support and improve your gut flora for optimal health.

1. Diversify your diet

‍A varied diet rich in fruits, vegetables, legumes and whole grains provides a wide range of nutrients and fiber needed for a diverse intestinal flora. The fibers from these plant sources act as prebiotics, feeding the beneficial bacteria in your gut.

2. Include probiotic foods

‍By eating fermented foods such as yogurt, kefir, sauerkraut and kimchi, live probiotics are introduced, which are live microorganisms that provide health benefits when consumed in sufficient quantities.

3. Limit the use of antibiotics

‍Antibiotics can disrupt the balance of the intestinal flora by killing beneficial bacteria along with harmful ones. After a round of antibiotics, it is important to restore intestinal culture by eating varied, low-fat, and fiber-rich.

4th. Drink plenty of water

‍Drinking plenty of water has many health benefits, including maintaining the lining of the intestines and promoting the balance of good bacteria in the gut.

5. Dealing with stress

‍Chronic stress can negatively affect gut health by disrupting the balance of the microbiome. Engage in stress-reducing activities such as yoga, meditation, or regular physical activity to maintain a healthy gut.

6th. Replace steak with beans

Much suggests that red meat can promote the growth of harmful gut bacteria. Researchers are investigating whether a vegetarian diet provides special benefits for your gut friends.

You can see that people who eat more plant-based foods such as lentils and legumes have a better gut composition than people who eat a lot of animal protein.

7. Cut down on gluten

Research at the moment has a lot of focus on gluten and is in the process of investigating whether gluten has a negative effect on the amount and diversity of good bacteria.

Here it is believed that gliadin, a protein found in wheat and rye, can help break down the mucous membranes in the intestine.

8. Cut down on all white

Diet with a low glycemic index improves intestinal culture in humans. However, these are only preliminary studies and the theory needs to be further confirmed.

However, it doesn't hurt to keep down the intake of high GI foods like white bread, rice, pasta, and sweets. Instead, eat bread with lots of fiber and lots of vegetables.

Summary

‍Improving your gut flora involves a combination of diet, lifestyle changes, and careful management of health practices. By following these eight steps, you can promote a healthy digestive system that supports your overall health and protects against various diseases.