Improve Your Wellness Part 3: Best Ways to Restore Gut Health

A quick refresher: The aim of your gut (also known as the gastrointestinal tract) is to process food. 

This digestion process begins in your mouth, carries on through the gullet and on to the stomach. Here, some foods may be absorbed into the stomach lining. However, the majority of foods are absorbed in the small intestine.

Then anything that can’t be digested is later passed out as stools (faeces).

But did you know that your gut health has an impact on the health of your whole body?

Therefore, if your gut’s not doing so well, this can result in an upset stomach, unintentional weight changes, sleep disruption, skin irritation and even autoimmune conditions.

That’s why it’s so important to look after your gut. And you can do this in the following 5 ways.

1. Change Your Diet

First of all, are you having continuous gut problems, such as cramping, bloating, abdominal pain, nausea and acid reflux? If so, take a step back and look at your current diet.

Food intolerances can often contribute to these symptoms, which is why it might be wise to take an intolerance test. Once you have the results, you can actively avoid eating common trigger foods to see if your symptoms improve.

You might also want to consider adapting your diet in the below ways:

• Reduce the amount of processed, high-sugar and high-fat foods you consume

• Eat plenty of plant-based foods and lean protein

• Include more high-fibre foods

Additionally, taking a prebiotic or probiotic supplement can significantly improve your gut health.

Why? Well, prebiotics promote the growth of beneficial bacteria in the gut. And probiotics put the live good bacteria back into your gut.

That said, it’s best to consult your healthcare provider to find out which option will suit your body the most.

2. Avoid the Overuse of Antibiotics

Even though antibiotics are often needed to treat bacterial infections, research shows that taking them regularly can severely damage gut microbiota and immunity.

Then even six months after their use, the gut can still lack several species of beneficial bacteria.

The lesson here? Discuss your options with your doctor to see if taking antibiotics is absolutely necessary, depending on your particular health problem.

3. Eat Slowly

Even though it can be tempting when we’re hungry, try to avoid wolfing down your food as fast as possible.

How come, you ask? Well, chewing your food more thoroughly can help you digest and absorb nutrients better, for one.

And it can also help you relieve digestive discomfort, resulting in a happier, healthier gut!

4. Drink Plenty of Water

Alongside eating well, be sure to keep your body hydrated at all times.

This is because drinking plenty of water is known to be beneficial for the mucosal lining of the intestines.

Plus, it contributes to the balance of good bacteria in the gut.

5. Reduce Stress

Lastly, high levels of stress are detrimental to your whole body, including your gut. This can consequently affect your sleep, mental health and overall wellbeing.

To combat stress, try the following tips:

• Eat well

• Sleep well

• Meditate and practise deep breathing exercises

• Get a massage

• Avoid caffeine, cigarettes and alcohol

• Cuddle a pet

 Furthermore, working out daily is a great way to reduce stress levels and promote good gut health.

In fact, at least 150 minutes of moderate-intensity exercise each week will also contribute to good heart health and weight maintenance. 

Trying Out the Best Ways to Restore Gut Health 

Everybody and every gut is different. Ergo, it’s a good idea to try out different options until you find the techniques that remarkably reduce your specific signs of indigestion.

Even though it might take some time to devise a strategy that works, it’s worth doing.

After all, having a healthy gut will ultimately improve your immune system, heart health, brain health, mood and sleep, as well as aid digestion.

Look out for the next blog post in the “Improve Your Wellness” series, “Part 4: How to Practise Mindfulness,” coming very soon!