by Twain Yobra, October 4th 2016
More and more people are struggling with unhealthy guts. Unfortunately, your gut health doesn’t just affect digestion – it affects the whole body and it can cause different health conditions. Unhealthy gut has been linked to kidney problems, diabetes, osteoarthritis, urinary conditions and so on.
Luckily, you can improve gut health through diet and lifestyle changes. But first let’s look into the signs of an unhealthy gut.
- Digestive problems – bloating, diarrhea, and gas
- Food allergies
- Joint pain
- Thyroid conditions
- Poor memory and lack of concentration
- Anxiety and depression
- Autoimmune disease
- Weight gain
- Skin problems – acne and rosacea
Note that some of these symptoms can be caused by other health conditions so it’s important to take a leaky gut test. Now, let’s look into various ways you can improve gut health.
Eat probiotic rich foods
These foods include buttermilk, kefir, kombucha tea, kimchi, natural pickles, apple cider vinegar and yogurt. They will increase the good bacteria in the gut.
Avoid sugar and processed foods
Research shows that high-sugar and high-fat foods have a negative effect on gut bacteria. You should also avoid alcohol, caffeine, and dairy.
Eat high-fiber foods
Research shows that eating high fiber diet increases good bacteria in the gut compared high fat diet. Make sure most of your diet is plant-based. High-fiber foods that will improve gut health – chia seeds, hemp seeds, flaxseeds, fruits, and fermented vegetables.
Use probiotics supplements
Probiotics supplements will increase the good bacteria and eliminate bad bacteria. But don’t forget to eat the probiotic rich foods mentioned above. Other supplements that can improve gut health include – digestive enzymes, quercetin, and licorice root.
Research shows that stress affects gut health negatively. In fact, stress has been shown to affect flow of blood, gastric secretion and gut sensitivity. And long-term stress can cause ulcers and food allergies.
Meditation, exercise, proper nutrition, and massage are some of the natural ways to eliminate stress.
Exercise doesn’t just reduce stress, it has an effect of gut flora. According to research, exercise reverses gut changes associated with obesity. Combine strength training with cardio to get the best results.
Get enough sleep
This study shows that lack of sleep has a negative effect of intestinal microbiota and can cause inflammation. Make sure you get at least 7-8 hours of sleep every night.
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