Gut Health: How To Achieve A Healthy Gut
Gut health is a strong topic currently, and for good reason. People are beginning to experience the benefits of prioritising their gut health, with improved digestion, sleep, immunity support and healthier skin being just some of the life changing, positive changes that come with a healthy gut. It’s never been easier to increase gut health and achieve a well balanced gut microbiome, and we’re going to show you how.
Symptoms of an unhealthy gut
An unhealthy gut can be caused by a number of things, including poor nutrition, a stressful lifestyle or different medications. Many people adjust to the symptoms of an unhealthy gut and accept them as part of life, however when people focus on achieving good gut health, they understand how much of an impact it is having. The gut and health are so closely intertwined, which can result in the following symptoms:
Ways to support your gut health and improve gut microbiome
The positive news is that when it comes to good gut health, it’s very possible to transform your gut microbiome, and therefore your overall health, with some small adjustments to your diet and routine.
Consume healthy bacteria
One of the best things you can do to improve gut health is to consume healthy bacteria, through probiotic foods. They help to restore the natural balance within the gut, to improve the digestion of food and to protect our bodies from bad bacteria.
Kefir is a fantastic way to incorporate more healthy bacteria into your diet and boosting gut health, as you can find it in either a drinkable liquid form or in a Kefir yoghurt form, and it comes in both plain and wonderful flavours. As a result, you can try delicious kefir recipes with both sweet and savoury choices, whether it’s a granola bowl for breakfast, a kefir mac and cheese in the evening or a wonderful fresh smoothie as a snack. This provides a delicious and super easy way to increase gut health.
You can also consume healthy bacteria for your gut microbiome through fermented foods like sauerkraut, kimchi, kombucha, some cheeses and other live yoghurts.
Eat more fibre
Another wonderful way to support good gut health and improve the gut microbiome is to eat more fibre. Eating more fibre and improving gut health go hand in hand. Not only do foods high in fibre help to feed the good bacteria with valuable nutrients, but as the actual fibre content can’t be digested, it helps to push food through our systems and help with healthy bowel movements, which then further benefits our gut health.
The risk of chronic diseases, including heart disease, type 2 diabetes and bowel cancer is also reduced with a fibre-rich diet, as well as the benefit of being able to increase gut health.
Eating 30 plant based foods per week is a great way to consume an optimal amount of fibre for your gut microbiome, including wholegrains (brown rice, oats, quinoa etc.), fruit and vegetables, legumes, nuts, seeds and herbs. There is a fibre deficiency in the UK, with only 4% of women and 13% of men aged 19-64 in the UK actually hitting the recommended daily intake of fibre.
Reduce stress
There is a strong gut and mind connection, and our gut sends signals to our brain through the vagus nerve, and vice versa. Stress can slow down digestion, resulting in the symptoms associated with poor gut health.
Also, when our gut health isn’t where it should be, our hormones can’t regulate properly, which can then have an impact on our mental health, ability to manage stressful situations and feelings of anxiety.
Gut health and stress have a vital connection to one another, again highlighting the importance of reducing stress and maximising gut health.
Exercise
Exercise can enhance gut function, as well as being important for our overall health and wellbeing. It increases the flow of blood to help move food through the digestive system, as well as increasing biodiversity, which is key for digestion, immune function and boosting gut health overall.
Incorporating at least 30 minutes of exercise per day, from home workouts to walks and runs to gym sessions, to help your gut microbiome to thrive.
Frequently Asked Questions About Gut Health
How do you make your gut healthy?
To achieve a healthy gut, you need to be eating a healthy and balanced diet, regularly exercising, getting enough sleep and drinking enough water. In regards to your diet, boosting gut health particularly should include eating probiotics such as those found in kefir and fermented foods, as well as focusing on a high fibre diet. Reducing your sugar intake also helps to make your gut healthy, as it can disrupt the gut microbiome and disrupt the intestinal barrier. Research shows that a gut health reset can take as little as two weeks, helping you to build stronger immunity, reduce bloating, improve your mood and support weight management. With daily kefir and probiotics, eating a nutritious diet, getting your body moving and getting plenty of fresh air and natural light, you can completely transform how you feel.
How do you increase good gut bacteria naturally?
There are plenty of ways to increase good gut bacteria naturally, without the need for supplements.Everything you need to increase gut health and the gut microbiome is right in the supermarket. Fresh and whole foods, including plant based foods high in fibre, as well as fermented foods such as kefir and sauerkraut, are all ready and waiting on the shelves that you walk past all the time. We have a guide on where to buy kefir across the UK.
How do you detox your gut?
No two guts are the same, and so the time taken to achieve a gut health reset (also known as a gut detox) can vary depending on the person. However, there are millions of people who have and continue to reset and increase gut health in as little as two weeks. Balancing the gut microbiome can be so transformative in every aspect of your life, so make today your day one to make a change. Once you’ve established the habits when detoxing your gut, stick to them, as you can benefit from longer term improved mental and physical health as a result.
What to eat for good gut health
When it comes to what to eat for good gut health improvements, it’s as simple as eating a balanced and healthy diet. Rather than focusing on everything to cut out, instead, spend your time incorporating more gut healthy foods into your diet, including one portion of kefir a day, fermented foods and drinks like kimchi and kombucha, plenty of colorful fruits and vegetables, high fibre grains and then also increase the amount of water you’re drinking.
To keep things simple, start your day with a gut-healthy kick like a kefir smoothie as you also then get your fruit in, add a spoon of fermented foods like kimchi or sauerkraut to your evening meal, then prepare your lunches in advance with veg-packed traybakes or pastas that your gut microbiome will love you for. These small adjustments to your routine can make a world of difference in how you feel.
What causes bad gut health?
Bad gut health is usually caused largely by a diet that isn’t focused on the gut microbiome, which would be high in processed foods, sugars, alcohol, and also low in fibre intake. There are also other factors that can cause poor gut health, such as stress, poor sleep and different medications. It’s really important for good gut health to eat a balanced diet and to prioritise diversity to help support your mental and physical health.
Key takeaways about gut health
Our gut health is very closely linked to our overall mental and physical health, so fuelling our gut microbiome properly can transform how we feel.
Common symptoms of poor gut health include any digestive problems, poor sleep, changes in mood, issues with weight and disruptions to skin.
To achieve good gut health, eat a varied diet including foods containing live bacteria like kefir, fermented foods including sauerkraut, kimchi and kombucha, plenty of foods high in fibre and try to reduce sugar intake and processed foods.
Benefits of Biotiful kefir
Learn about how Biotiful kefir can provide the vital healthy bacteria you need for your gut health to thrive!
Improve Digestion
Supports a balanced gut microbiome for smoother digestion
Immunity Support
Helps strengthen your immune system to keep you feeling your best.
Improve Sleep
A healthy gut means better sleep, thanks to a balanced gut-brain connection
Healthier Skin
Glow from the inside out with Kefir’s live cultures and nutrients.
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