How to Improve Gut Health Naturally for an Overall Health Boost?

A healthy gut microbiome is the bedrock of healthy human health. It plays an important role in digestion, immunity, cognitive functions, and many other aspects of wellbeing. An imbalance in the microbial ecosystem leads to dysbiosis, which is associated with problems such as high blood sugar levels, high cholesterol levels, and weight gain. It may also lead to many intestinal inflammation and illnesses, such as irritable bowel syndrome, inflammatory bowel disease, and celiac disease.

Your gut microbiome is dynamic, meaning that it responds to your lifestyle changes. Adopting simple healthy habits can help you maintain beneficial bacteria for healthy gut microbiota in the long run. Here are some of the lifestyle changes to improve gut health.

Sleeping habits

Sleep loss affects your cognitive functions, such as attention and memory. Sleep deprivation and shifting of circadian rhythms are also known to negatively impact your gut health, as they result in an imbalance in the microbial ecosystem causing an unhealthy gut. It affects your gut in the following ways:

• Significantly decreases good bacteria in the gut
• Changes the composition of certain gut microbes that are linked to type 2 diabetes and obesity
• Results in a digestive condition known as the leaky gut syndrome – where the intestinal walls allow toxins and pathogens to pass into the bloodstream, which can cause uncomfortable symptoms in the body.

In fact, the connection between your sleeping habits and the gut microbiome is a two-way street. Gut bacteria influence the production of serotonin in your body, which plays an important role in modulating sleep and stress levels.

Exercise

Research has shown that exercise can modify the composition of your gut microbiome. Exercise increases the growth of bacteria that produce the short-chain fatty acid, butyrate. Butyrate protects against certain diseases as it helps to repair the gut lining and suppress inflammation in the gut. It is recommended to get at least 150 minutes of moderate-intensity physical activity every week. Even a simple exercise, such as regular brisk walking, can help you improve your gut health.

Alcohol and tobacco consumption

We are all aware that tobacco consumption and excessive drinking are detrimental to our health, but these habits harm us in ways we don’t realize.

Moderate drinking can sometimes be a part of a nice meal or celebration. However, excessive alcohol consumption not only damages the liver and pancreas, but can also cause gastritis (stomach inflammation), small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), and reduce diversity and number of good bacteria in the gut.

Tobacco consumption can also alter the composition of gut microbes. Long-term use of tobacco increases intestinal pH, which reduces the number of good bacteria in the gut and makes certain bacterial pathogens even more dangerous. This is due to the presence of the chemical nicotine in tobacco.

Stress management

Your gut and your brain are connected through millions of nerves and are in constant communication with each other. This means that the health of one affects the health of the other. Gastrointestinal problems are linked to mental illnesses, such as anxiety and depression, while stress and anxiety are known to trigger gut problems. There are many ways in which you can reduce your stress, such as:

• Practicing yoga and meditation,
• Connecting with your loved ones,
• Pursuing your hobbies,
• Journaling, and
• Maintaining an overall healthy lifestyle.

However, chronic stress may require professional help. If you feel overwhelmed or cornered, a professional therapist can help you learn new coping tools.

Apart from lifestyle, diet and medication use, there are other aspects too that have a huge impact on microbial diversity.

Prebiotic and probiotic foods

Prebiotics are dietary fibers that fuel the beneficial bacteria in the gut. They can be found in a variety of fruits, vegetables, legumes, nuts, and whole grains. These fibers can’t be digested by the human body, so they travel to your lower digestive tract and stimulate the growth of good bacteria. Prebiotics help to improve the gut barrier and strengthen the immune system.

Probiotics are good bacteria in the gut that are beneficial to humans. They are found in fermented foods, such as yogurt, pickles, and sauerkraut. Probiotics fight off the bad bacteria in the gut, boost immunity, improve physical and mental health, and reduce symptoms of digestive disorders, among various other gut health benefits and more.

Chocolate

Studies have shown that consuming dark chocolate with 85% cocoa content can improve the abundance and diversity of gut microbes to restore gut health. Moreover, when we eat dark chocolate, gut bacteria ferment certain compounds present in cocoa known as polyphenols. This creates antioxidants in the body that are absorbed into the bloodstream and reduce inflammation in the cardiovascular tissue. Additionally, consumption of dark chocolates is also associated with alleviated mood and better heart health.

Fiber-rich diets

Dietary fiber is not digested by the human digestive system, but it is acted upon by the gut bacteria to produce short-chain fatty acids, which help prevent inflammation, strengthen immunity, and nourish the gut barrier. When you consume more fiber, more fiber-digesting bacteria colonize your gut. The lack of fiber intake starves the gut bacteria and they end up feeding on the mucous gut lining, resulting in a leaky gut.

Sugar and artificial sweeteners

A high-sugar diet is related to gut inflammation, as it irritates the gut lining and decreases the number of good bacteria in the gut. This doesn’t include natural sugars found in fruits and milk, but rather processed sugar, such as white and brown sugar.

Even though they aren’t actual sugar, artificial sweeteners also have a negative influence on your gut health. Artificial sweeteners have no calories, so they pass through your digestive tract, come in contact with the gut microbiome, and alter its composition. Studies have shown that artificial sweeteners can cause insulin resistance and glucose intolerance, thereby increasing the risk of diabetes.

Antibiotics

Antibiotics help fight bacterial infections and save millions of people each year. However, taking antibiotics too often can disrupt the balance of good bacteria in the gut and cause an antibiotic resistance crisis. These side effects depend on a number of factors, including the type of antibiotic, action mechanism, treatment length, dosage, and route of administration. Broad-spectrum antibiotics, that act on gram-positive and gram-negative bacteria, contribute most to microbiome disturbance. In fact, it can take several months to restore the gut bacteria after an antibiotic course. Hence, eating a balanced diet rich in veggies and fruits and taking probiotic supplements during and after the course of antibiotics can help restore your gut flora.

Supplements

Probiotics are also available as dietary supplements and are often combined with prebiotics. The health benefits of these supplements depend on the strains of bacteria used, and not all strains are necessarily beneficial. Even though the side effects of probiotics in healthy adults are rare, it is recommended that you talk to your licensed healthcare provider before taking probiotic supplements, especially if you are taking other medications and are pregnant or breastfeeding.

How processed foods affect gut health?

A diet high in processed foods is known to harm your gut microbiome. Consuming high-fat, processed foods increase the number of destructive bacteria in the gut, which may lead to several health problems. Processed foods lose much of their fibers and nutrients during the manufacturing process. In addition, they often contain added sugar, excess sodium, and unhealthy fats. Dietary patterns comprising vegetables, nuts, fish, legumes, and whole grains are associated with higher levels of good bacteria with anti-inflammatory effects.

Vegetarian Diet vs. Omnivorous Diet

A vegetarian diet involves consuming plant-based foods and animal products, such as dairy, and abstaining from meat, fish and poultry. On the other hand, an omnivorous diet includes meat and dairy along with plant-based foods. Vegetarians consume more fiber than omnivores, but it sometimes leads to insufficient intakes of certain nutrients, such as vitamin B12, zinc, calcium, and iron. Omnivores are less likely to be nutrient deficient and reap the benefits of both animals and plant-based products, but it is linked to higher oxidative stress, blood cholesterol levels, and inflammation. Speaking in the context of gut health, a vegetarian diet that ensures adequate nutrient intake is a better option.

Recommendations

1. Achieving a healthy microbiome is a multifaceted endeavor, and while the right diet and lifestyle are foundational, supplements like Biotics 8 can play a supportive role. This formulation enriches your intestinal flora with essential probiotics and prebiotics, synergizing with your healthful practices to optimize gut health.
In pursuing a balanced microbiome, women can benefit from a targeted approach that considers their specific needs. Your Biology Gut+ supports the female gut, providing key nutrients harmonizing with lifestyle choices to nurture and maintain a flourishing gut microbiome.

Maintaining healthy habits is key to Improving Gut Health

Long-term diet and lifestyle changes help maintain the gut microbiome diversity and prevent chronic health conditions. Take antibiotics only if you need them. Avoid taking them for viral infections, such as common cold or flu. Studies have found activities like gardening and playing with your pets expose you to microbes, which helps replenish your gut microbiome, improve bacterial diversity, and reduce the risk of allergies.

Changing your eating habits can be difficult, but small changes can go a long way. Practices such as reading food labels, snacking on nuts and seeds, and eating whole grains instead of refined ones, can give you a head start in your health journey. You can try adding more fruits and vegetables to your meals, even if their recipes already call for it. Additionally, you may want to set reminders to drink more water or have fruit-infused water instead of plain water. Setting realistic goals and tracking your progress are great ways to stay motivated with your health goals.