If you are often constipated, have a lot of bowel movements, … then surely your intestinal tract is having problems. So what eating habits can help you improve your gut health?
Over the past few decades, emerging studies have discovered links between gut health and the immune system, mood and mental health, and suggest it may play a role in diseases. autoimmune, skin conditions, and even cancer. In other words, you can prevent and solve some physical and mental problems simply by taking care of your microbiome.
According to Katie Krejci, 70% of the body’s lymphocytes – white blood cells that play an important role in immune function – are located in your gut. Not only that, but 75% of feel-good neurotransmitters – like serotonin and dopamine – are also produced there.
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While the science of the microbiome is still in its infancy, studies show that it is one of the most important regulators of overall health, possibly affecting digestion, weight, skin, allergies, hormones,…
What you eat has a significant effect on gut health. While some foods can help support a healthy and balanced microbiome, others can promote imbalances that have been linked to gastrointestinal conditions such as irritable bowel syndrome. preferences, as well as other chronic conditions and diseases such as obesity, asthma, colitis, type 2 diabetes, and cardiovascular disease.
With all that in mind, experts recommend heeding the following tips to protect your gut.
* Eat a variety of plant-based foods.
Next time you go to the supermarket, stock up on vegetables, fruits, grains, beans, legumes, nuts, and seeds to fill your shopping cart. The American Gut Project found that people who ate 30 or more plant foods per week had more gut bacteria than those who ate less than 10 plants per week.
Fiber feeds our gut and increases beneficial bacteria for us. If bacteria are well supplied, they will proliferate, helping to promote our gut health. When fiber is fermented, it produces short-chain fatty acids, which help thicken the mucus walls in our bodies. Digestive tract, creating a barrier and preventing bad bacteria from moving.
* Add more prebiotics and probiotics.
Consuming probiotics is one of the best things you can do to rebalance your gut. Probiotics have powerful antibacterial activity, they improve the way the intestinal wall works, and they have a positive effect on immune cells in the gut.
The way to get probiotics is through a variety of foods rich in these friendly bacteria, such as yogurt, kefir, kombucha, kimchi, and fermented vegetables. You should consume these several times per day and from a variety of sources for maximum benefits.
In addition to probiotics, experts say you should also prioritize using prebiotics. The microbiota ferment prebiotics to short-chain fatty acids. Short-chain fatty acids have strong anti-inflammatory effects and strengthen the intestinal barrier to prevent pathogens from entering the bloodstream.
* Avoid processed foods.
Ultra-processed foods like cereals with added sugar, cookies, and chips often contain little or no fiber — especially when made with refined flour instead of whole grains.
Fiber helps build bulk in stools and relieves constipation. Frequent bowel movements reduce the time waste stays in your colon. People with chronic constipation were found to have higher levels of methane-producing bacteria in their intestines. Not only does methane slow down your digestive tract further, but it can also move from the colon to the small intestine and cause a condition known as small intestinal bacterial overgrowth, which in severe cases can lead to malabsorption and micronutrient deficiencies.
* Limit alcohol intake.
Experts recommend thinking twice before pouring a second glass of wine. The more alcohol you drink, the more likely you are to damage your gut. Research shows that chronic alcohol consumption can cause intestinal inflammation and negatively alter the composition and function of the gut microbiota.
* Eliminate artificial sweeteners.
Especially if you’re trying to lose weight, you may choose to use artificial sweeteners – but before doing so, consider this: A slew of studies have shown these calorie-free alternatives This can wreak havoc on your gut.
In fact, several studies have shown that consuming artificial sweeteners can lead to glucose intolerance. What’s worse, a 2021 study in the International Journal of Molecular Sciences found that artificial sweeteners can cause normal and healthy gut bacteria to become pathogenic.
Therefore, should form eating habits to protect your gut. A healthy gut can lead to greater physical and mental health. Fortunately, we can protect our gut by eating healthy foods and avoiding other unhealthy foods.