The gut microbiome, a multifaceted identity of trillions of microorganisms, holds a significant role in overall health, influencing everything from digestion and immunity to mental well-being. However, certain factors like unhealthy diet, stress, antibiotics, and a sedentary lifestyle can disrupt this delicate balance, leading to numerous health issues. Poor gut function may show up as fatigue, digestive discomfort, skin problems, and autoimmune disorders, Thus, resetting your gut health and maintaining a healthy microbiome is essential for sustaining overall health.
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Dive into this article to get an overview of achieving and sustaining a balanced gut.
Why Gut Health Matters?
The term “gut microbiome” denotes the diverse range of microorganisms living in your intestines. Every person has about 200 different species such as bacteria, viruses, and fungi to name a few.
Though a few microorganisms are harmful to your health, most are potentially valuable and even vital for maintaining the healthy functioning of your body and safeguarding against harmful pathogens.
Studies revealed that these microorganisms in the gut may help remarkably in easing the risk of developing conditions like:
- Diabetes
- Inflammatory bowel disease (IBD)
- Psoriatic arthritis
What Are the Signs of an Imbalanced Gut
Knowing the signs of an unhealthy gut can help you take action sooner. Common symptoms include:
- Bloating and gas
- Constipation or diarrhea
- Food intolerances
- Stress
- Fatigue
- Low Energy
- Skin woes like acne or eczema
- Frequent infections
If you observe any of these symptoms regularly, it might be time to reset your gut health.
Also Read: 5 Effective Tips To Follow For Optimal Gut Health-Infographic
Steps to Reset Gut Health
Eliminate Food Triggers:
Start by refraining from foods that can harm the gut microbiome. These include:
Foods high in sugar, unhealthy fats, and additives that disrupt gut bacteria.
Higher intake of sugar promotes the growth of harmful bacteria and yeast.
Artificial sweeteners are related to negative changes in the gut microbiome.
Gluten and dairy products are common triggers for gut inflammation in sensitive individuals.
Pro-tip: Consider an elimination diet to identify specific food intolerances that may be affecting your gut health.
Incorporate Gut-Friendly Foods
Nourish your gut with wholesome foods that may help improve a healthy microbiome. Add these foods to your diet regimen regularly:
Yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are foods loaded with probiotics that contain live bacteria that support gut health.
Foods like garlic, onions, leeks, asparagus, bananas, and oats are prebiotics that feed beneficial bacteria in the gut.
Kombucha, pickles, and fermented vegetables help increase the diversity of gut bacteria.
Whole grains, fruits, vegetables, and legumes packed with dietary fibre promote healthy digestion and regularity.
Collagen-rich foods like salmon skin and bone broth may be valuable for augmenting overall health and gut health. Even studies suggest that supplementing with collagen may be valuable in improving gut microbiome.
To support your body, and make collagen, try adding plenty of citrus fruits, broccoli, meat, eggs and nuts.
Drinking plenty of water is essential for digestion and the health of the gut lining. Good hydration helps to keep things moving smoothly through the digestive tract and supports the balance of good bacteria.
Manage Stress
Chronic stress is a known factor that can negatively impact your gut health, leading to issues like leaky gut and dysbiosis (imbalance of gut bacteria). Try to engage in stress-reducing techniques into your daily routine, such as:
- Meditation
- Deep breathing exercises
- Yoga
- Regular physical activity
- Adequate sleep
Exercise Regularly
Being physically active and engaging in regular activity is linked to a healthier gut microbiome. Exercise helps trigger the growth of beneficial bacteria and promotes gut motility, reducing the risk of constipation.
Consider Probiotic and Prebiotic Supplements
Though getting nutrients from food is the best option, supplements can also be helpful in certain cases:
Probiotic supplements contain live bacteria that can help restore gut balance, especially after taking antibiotics.
Prebiotic supplements are non-digestible fibers that feed the good bacteria in your gut, promoting their growth.
However, it is important to seek advice from a healthcare provider before starting any supplement regimen.
Avoid Unnecessary Antibiotics
Antibiotics are necessary in a few cases; they can also wipe out beneficial gut bacteria. Only use antibiotics when prescribed by a doctor and consider taking probiotics during and after the course to help replenish your gut flora.
Long-Term Maintenance of a Healthy Gut Microbiome
Maintaining a healthy gut microbiome is a continuous process that requires you to adapt to good lifestyle choices:
- Varied diet: Eating a wholesome and wide variety of plant-based foods ensures you get different types of fiber and nutrients, promoting a diverse microbiome.
- Restrict alcohol and caffeine: Excessive consumption can irritate the gut lining and disrupt microbiota balance.
- Quit smoking: Smoking negatively affects gut health and increases the risk of inflammatory bowel disease (IBD).
- Get regular check-ups: Regular screenings can help monitor and address gut health issues before they become severe.
Conclusion
Resetting gut health is important for overall well-being. By eliminating certain harmful foods, incorporating gut-friendly nutrients, managing stress, and staying active, you can support a thriving gut microbiome. Remember, gut health is a long-term commitment, and small, consistent modifications can lead to remarkable improvements in your overall health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Microbiome restoration diet improves digestion, cognition and physical and emotional wellbeing
Kate Lawrence1,* and Jeannette Hyde2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470704/
Rebuilding the Gut Microbiota Ecosystem
Antonella Gagliardi, Valentina Totino, Fatima Cacciotti, Valerio Iebba, Bruna Neroni, Giulia Bonfiglio, Maria Trancassini, Claudio Passariello, Fabrizio Pantanella, and Serena Schippa*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121872/
