Gut Health: Top 10 Home Remedies to Improve Your Gut Health
Though thinking about your favorite food can be a mouth-watering experience, its effective digestion depends on your gut function. Discover top remedies to improve your gut function.
- Your gut health is connected with major organs and systems
- Good gut health is key to a healthy heart and brain
- The bacteria and other microorganisms in your gut are called the gut microbiome
While munching on your favorite snacks, gut health may be the last thing that comes to your mind. But wait, that’s not wise at all. Your gut health is connected with major organs and systems, and protecting your gut is important at any age to keep you safe from several health conditions. Read on to learn further about gut health and understand how to improve gut health.
What is gut health?
Maintaining your gut health means having loads of healthy gut bacteria and other microbes in your digestive tract. It can boost digestion, uplift your mood, and strengthen your immune system. It is also one of the fundamental requirements for a healthy heart and brain.Additional Read: How can yoga for digestion help boost your metabolism?
What is the gut microbiome? Know how it affects your health
The bacteria and other microorganisms found in our digestive tract are commonly referred to as the gut microbiome. Note that human beings have around 200 types of fungi, viruses and bacteria present in their digestive tract . All of them are not beneficial, but some of them are crucial to maintaining a healthy body. Studies also reflect that diverse kinds of bacteria in your gut can help you prevent conditions such as psoriatic arthritis, inflammatory bowel diseases, and diabetes .
Research over the years has also found a connection between gut health with the following factors:
- Heart disease
- Endocrine disorders
- Mental health conditions
- Autoimmune conditions
- Gastrointestinal disorders 
If the diversity of the gut microbiome is high, it may reflect your health is in good condition. However, while further research is on this topic, it is evident that the condition of your gut health affects your other systems and overall health.
Good bacteria and bad bacteria in your gut
Among the gut microbiome, there are good bacteria and bad ones. Remember, good bacteria are usually referred to as probiotics. Common good bacteria which play a key role in improving gut health include Lactobacilli, Bifidobacterial, and more. On the other hand, bad bacteria in your gut may lead to different types of health conditions. They can also be a risk factor for accelerated biological ageing. Typical bad bacteria that may exist in your gut include E. coli, Staphylococcus, Clostridium perfringens, and more.
Signs of unhealthy gut
Different symptoms can reflect an unhealthy gut. Let's take a look at them:
- An upset stomach with associated symptoms such as diarrhoea, gas, heartburn, constipation, and bloating
- Short sleep duration that leads to extreme fatigue
- Unplanned and sudden weight loss or weight gain
- Autoimmune diseases affecting your digestive system
- Intolerance to certain foods, such as lactose intolerance
- Irritation in your skin
How to improve gut health: 7 top home remedies
Check if you have an intolerance to certain foods
If you feel unwell after eating certain foods every time, it may indicate food intolerance. Usual symptoms of food intolerance include diarrhoea, bloating, acid reflux, flatulence, nausea, stomach ache, and more. If you can identify the foods that cause intolerance, you can avoid them for some time to check whether symptoms improve. However, if they persist and keep hampering your gut health, it is best to consult your doctor as soon as possible.Additional Read: Healthy Food Habits: Avoid These 11 Food Habits to Stay Fit
Switch to a balanced and nutritious diet
Sometimes, you may need to completely change your diet plan for balanced gut health. To do that, you may eliminate foods that are processed and high in fats or sugar. Opting for a high-fibre diet can be prudent for a healthy gut microbiome. You can also include gut-healthy foods like fruits and vegetables in your diet to keep your gut health at the optimum level.
Manage your stress through effective techniques
High levels of stress can impact your gut health, so it is important to keep it as low as possible. For that, you can opt for walking, meditation, laughter, yoga, massage, and more. You can also prioritize practices such as spending sufficient time with family and friends, diffusing essential oils into the air, avoiding or limiting alcohol consumption, and adopting a pet for best results.
Take your time to eat
Don't hurry while eating to avoid potential gut issues. It is important to chew your foods well before swallowing them. With this, you can avoid potential gut discomforts. Eating your meals slowly also helps you to prevent health risks such as diabetes and obesity.
Consume a prebiotic or probiotic
Studies have already established that adding a prebiotic or probiotic to your diet can be highly beneficial for your gut health. While prebiotics act as foods for the bacteria in your gut, probiotics are bacteria themselves. However, probiotics are not recommended if you have serious health conditions or a weak immune system. Also, remember all probiotic supplements don't have sufficient health value. Consult your doctor to understand which probiotic supplements can work best for you.
Maintain a balanced sleep cycle
It is important to sleep for a minimum of 7-8 hours per night to maintain the health of your gut and other systems. Gut problems from lack of sleep may lead to sleep issues and other health problems.
Drink plenty of water
Staying hydrated is key to maintaining the diversity of bacteria in your gut. However, the source of drinking water also matters in this regard. Researchers have discovered that people drinking more water usually have less quantity of bad bacteria in their gut. As a result, such people have less chance of getting gastrointestinal infections.
With all this information about maintaining and improving gut health at your disposal, now you can effectively maintain a diverse gut microbiome. If you are facing any severe gut-related issues or have some concerns about gut health, you can consult a doctor at Bajaj Finserv Health. Choose from healthcare experts near your home across specialties, book online or offline consultations as per your flexibility, and consult in the language you prefer. Then, make smart healthcare decisions for a happy, healthy, and stress-free life ahead!
How do I know whether my gut is healthy?
Be assured that your gut health is normal if your experience the following:
- Usual amount of gas and bloating
- Regular and timely bowel movements without any pain
- The clarity in thoughts and perspective
- A normal response to food and stress
- Sufficient energy
What is the best breakfast for a healthy gut?
Here are the top breakfast ideas to maintain a healthy gut:
- Lemon water
- Banana-topped whole grains
Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.
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