Fostering a Healthy Gut: Diet, Lifestyle, and More

August 18, 2023

Fostering a Healthy Gut

For a better life, keeping a healthy gut is equally important as breathing oxygen! The gut breaks down the foods we eat and absorbs nutrients that support our body's functions. Good gut health occurs when there is a balance between the good (helpful) and bad (potentially harmful) bacteria and yeast in the digestive system. Our immune system is highly dependent on our gut health. So keeping it healthy is vital!

In this blog, we will discuss the ways to keep a healthy gut. So keep reading!

What Does a Healthy Gut Mean?

A healthy gut means you have a stronger immune system, a better mood, effective digestion that’s free of discomfort and a healthy brain and heart. Gut health is regulated by gut microbiome.

Within the human gastrointestinal microbiota exists a complex ecosystem of approximately 300 to 500 bacterial species, comprising nearly 2 million genes (the microbiome).

Research indicates that having a large variety of bacteria in the gut may help reduce the risk of conditions like  diabetes inflammatory bowel disease, and  psoriatic arthritis.

However, an unhealthy gut  may increase systemic inflammation and alter the proper functioning of the immune system.

You’ll encounter gas, stomach pain, bloating, vomiting, or diarrhea. The whole process of digestion will face a disturbance.

There could be tons of reasons for an unhealthy gut. However, too much stress, fried foods, animal proteins, alcohol and antibiotics could end up doing a lot of harm to your digestive system.

How Can You Foster a Healthy Gut ?

To keep the gastrointestinal processes undisturbed, we need to keep a good diet and healthy lifestyle. That includes avoiding the foods that cause gut problems and maintaining some good habits. .

Moreover, regular physical activities are important for gut health, so are sound sleep and maintaining proper mealtime.

Healthy Gut Diet

For a healthy gut, you must include prebiotics, fiber, fermented foods, and collagen-rich foods in your diet. These foods have many aspects that will ensure a healthy gastrointestinal system.

Let’s explore how to keep a healthy diet for gut health-

  1. Eat Prebiotics or Probiotics

Both foods help to improve the growth of beneficial bacteria inside the gut. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.

You may take regular foods that contain these two, or you can also take supplements.

  1. Eat High-Fiber Foods

High-fiber foods are beneficial for gut bacteria . These foods include- beans, berries, apples, whole grains, and vegetables like carrots, eggplant, beetroot, cauliflower, broccoli, etc.

Usually, fibers are indigestible, so these work as food for the gut microbiome.

  1. Eat Fermented Foods

Fermented foods include cultured milk, yogurt, aged cheese, pickles, kimchi, kefir, miso, etc. These foods contain probiotics, which means they have live good bacteria in them.

So, when you put fermented foods in your diet, you increase the amount of beneficial bacteria in your gut.

  1. Add gut Beneficial foods

Turmeric derivatives Curcumin involves the amelioration of damage induced by reflux esophagitis and incidence of Barrett's esophagus, attenuation of inflammation, prevention of gastric damage formation, the anti- Helicobacter pylori activity, and an improvement of communication between gut function and the brain (gut-brain axis) by this turmeric derivative to facilitate local microvascular vasodilation and an increase in organ blood flow, gastro protection, and ulcer healing. It also has anti-inflammatory activities.

Mulberry consists of polyphenol group. Research has indicated that polyphenols can modify the ecology of the Gut Microbiota (GM) by employing antimicrobial activity or prebiotic-like action against harmful gut bacteria residing in the gut. Polyphenols expand the population of profitable species such as Bifidobacterium and Lactobacillus, which contribute to the protection of the intestinal barrier. Additionally, they can increase the content of Faecalibacterium prausnitzil, characterized by an anti-lnflammatory effect .

Researchers also found that Curcumin could be used to IBS and other ailments, such as constipation, abdominal pain, bloating.

  1. Avoid Sensitive Food

Some foods could be sensitive to your gut health. For instance, you may face bloating, gas, indigestion, or chronic inflammation after taking some food.

People who are lactose intolerant cannot take dairy products. Similarly, there are IBS and many other severe illnesses that are triggered by certain food. So it’s best to find out that food and avoid them for your gut health.

  1. Limit Alcohol Intake

Excessive intake of alcohol decreases the ability of gut absorption. It may also lead to leaky gut and diarrhea.

Moreover, heavy amounts of alcohol may damage the mucous cells in your stomach, resulting in inflammation and degradation of beneficial microbial colonies. So make sure to limit your alcohol intake.

Lifestyle for a Healthy Gut

Keeping a healthy lifestyle is also important for having a functional gastrointestinal system. So here are some tips for a healthy lifestyle-

  1. Get Enough Sleep

When you sleep, tissues in your gut get a chance to repair or rebuild. A low amount of sleep ruins your overall health, and gut health is affected seriously. So try to get eight hours of quality sleep every day.

  1. Have Low-Stress Levels

Mental health is connected to gut health! So when you are stressed and nervous that affects your overall digestion system. You can try different ways to lower your stress levels such as meditating, getting a massage, spending quality time with friends and family, laughing, watching your favorite shows, etc.

  1. Exercise Regularly

Exercise not only keeps your body fit but also important to increase the diversity of helpful bacteria in the gut. Longer workouts and aerobic training help your gut’s overall wellness.

However, regular exercise like jogging, cycling, or swimming may also be beneficial.

  1. Have a Proper Mealtime

Eat a low amount of food but frequently. It’s ideal to eat every 3-4 hours to keep your stomach optimal for digestion. Also, avoid certain foods on an empty stomach to reduce acidity. Additionally, drink a lot of water every day!

A healthy gut contributes to overall health and happy life! So make sure you take care of your gut! You may also include Karkuma Organic Healthy Gut to your diet for keep your gut functional and safe!

This functional food is specially formulated with curcumin and mulberry to support and nourish your gut! You can collect this product from our website.

Some FAQs

How Do You Know if Your Gut Is Unhealthy?

Answer: If your gut is unhealthy, you will encounter many signs like intestinal discomfort, frequent gas, bloating, constipation, or diarrhea. An unhealthy gut fails to process food or eliminate waste from the body effectively.

Are Eggs Good for Gut Health?

Answer: Eggs are easily digestible, thereby it helps to improve gut health. Moreover, it has nutrition that helps during difficult digestive problems. It also works for a healthy digestive tract in your gut.

Can Fasting Improve Gut Health?

Answer: Yes, fasting can help improve gut health and restore its functions. If your intestinal linings are weak and that allows toxins and pathogens to enter, fasting may improve these conditions. Also, research suggests, fasting promotes the growth of beneficial bacteria inside the gut.

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