The world of gut health can feel complicated at times, with different supplements and advice on how to best look after your gut everywhere you look. So, we’re stripping it back, with 6 simple natural gut healing strategies that are easy to fit into your lifestyle, so will become habits that stick.
You’d be surprised at just how quickly you will notice a difference when you implement these changes; not only in terms of your gut health and the benefits that come with good gut health, but also your overall wellbeing, including your mental health, your immunity and your energy.
6 Natural Gut Healing Strategies
Eat More Probiotics
One of the best things you can do for your gut health, and one of the most effective natural gut healing strategies, is to eat more probiotics. In your gut is something called the microbiome, which is an ecosystem of healthy bacteria that your gut needs to function properly. Along with eating enough fibre (which we will get onto), to maximise your gut health, you need to be consuming probiotic foods, which contain the healthy bacteria that your gut loves. This helps to maintain or restore the balance of beneficial bacteria in the gut, and when this is achieved, it positively impacts all areas of your health. The gut is the epicentre of many components of your health, including digestion, immunity and mental health, and so when you get this right, it can be life changing.
So, where do you get your probiotics from? A really easy switch for you to make is to swap out your usual yogurt products for Biotiful Kefir. It’s a natural gut healing solution that is packed full of healthy bacteria and our range features so many different products that you can easily slot into your lifestyle, as well as being high in protein. If you’re lactose intolerant and struggling with your gut, did you know Kefir is also a great option? During the fermentation process, the bacteria in Kefir grains consumes the lactose in milk, reducing its levels.
We have delicious Kefir drinks and yogurts which are great to enjoy on their own as a snack throughout the day, or there are wonderful Kefir recipe ideas and you’ll see how easy it is to incorporate this gut health superfood into your diet. Replace the yogurt in your morning granola bowl with Biotiful Kefir yogurt. Add a scoop of our original yogurt into your curry or use our original Kefir drink to make delicious creamy salad dressings and smoothies. Give this natural gut healing method a go and your health will thank you for it. Find out where to buy Biotiful Kefir!
Increase Fibre Intake
Another natural gut healing strategy is to increase your intake of fibre. The fibre in foods that we eat isn’t digested in the stomach, but instead it acts as a food for the beneficial bacteria in our gut, as the bacteria breaks down the fibre and uses it for energy. As well as this, fibre adds bulk to the stool, so you can benefit from a faster metabolism and healthy bowel movements, as well as less bloating.
Eating a balanced and varied diet with plenty of plant-based foods is key for natural gut healing, with fruits, vegetables, legumes, nuts, seeds and wholegrains being top of the list to help your gut to thrive.
Reduce Intake of Artificial Sweeteners and Refined Sugars
Artificial sweeteners and refined sugars can disrupt the balance of the bacteria in your gut, so reducing your intake of them is a very effective natural gut healing solution. When you consume too many of these foods, it can reduce the population of healthy bacteria in your gut microbiome, as well as reducing the production of short-chain fatty acids which are a key part of our metabolism. You also may experience increased permeability in your intestines, known as “leaky gut” which can release toxins into your bloodstream and cause inflammation.
To reduce your intake and to experience the benefits of natural gut healing, try to minimise any processed sugary treats you’re eating and swap for delicious healthy alternatives. For example, if you love a nutty chocolate bar, try cutting open dates, adding peanut butter and drizzling with chocolate. These are so easy to prepare and you can keep them in the fridge for whenever you’re craving something sweet. Then you could also try more natural sweeteners that are less processed, like honey, coconut sugar and maple syrup.
Minimise Your Stress
Something you may not associate with poor gut health is stress. Our gut health and mood are directly linked, with our gut sending signals to our brain and vice versa. So, when we’re feeling stressed, it can disrupt our gut and then have a knock on effect on the rest of our health. This is why minimising stress is a natural gut healing hack!
It’s important that we do whatever we can to minimise stress, including exercising regularly, spending time with the people you love, getting out into nature, prioritising sleep and finding a work-life balance. These things are easier said than done at times, but making a real effort to reduce stress in your life can do wonders for your gut health.
Exercise
Exercise can really benefit your gut and is one of the easiest natural gut healing methods out there! When you move your body, it helps to increase blood flow around the body, including to the digestive organs, which helps to move food along and reduces issues like constipation and bloating.
Exercise can also benefit the gut microbiome directly, increasing the diversity of the bacteria in the gut, and encouraging the production of short-chain fatty acids which help to reduce inflammation. It also helps to reduce stress, which we already know can negatively impact our gut.
It’s recommended that adults should exercise 4 to 5 days a week, including a mixture of moderate and intense activities, strengthening exercises and also plenty of walking. If you’re new to the world of fitness and exercise, starting with walking more and doing exercise that makes you feel good is ideal, then you can gradually try different activities to find what you enjoy. Exercise doesn’t need to be a chore, but can simply be about getting outside, moving your body and having fun, with the added benefit of natural gut healing.
Stay Hydrated
Staying hydrated is so important for our gut, as it helps to break down food in the gut, help the movement through the intestines and generally help the digestive system to work properly. This encourages healthy bowel movements and helps your body to achieve optimal absorption of nutrients, which is why it’s our final natural gut healing tip.
Increasing your intake of water is the way to stay hydrated, but this is also an opportunity to reduce the amount of sugary and fizzy drinks you’re consuming. Replacing just one sugary drink per day with a glass of water instead is a great place to start with your natural gut healing!
Final Thoughts
Start by adding a few of our natural gut healing solutions to your routine and you’ll soon feel the benefits! Rather than overhauling your entire diet, introduce a few changes and go from there, for long-term lifestyle changes that can transform how you feel. Start your gut health journey with Biotiful and see the benefits of balancing your gut for yourself!