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How you can improve your gut health naturally

How you can improve your gut health naturally

Gut health plays a crucial role in overall wellbeing, affecting digestion, immunity, mental health, and even weight management. The gut microbiome, a diverse community of microorganisms living in the digestive tract, is responsible for breaking down food, absorbing nutrients, and protecting against harmful pathogens.

An imbalance in gut bacteria - also known as dysbiosis - can contribute to digestive discomfort, inflammation, and various chronic health issues. Research suggests that maintaining a diverse and well-balanced gut microbiome can improve digestion, reduce bloating, support metabolism, and enhance immune function.

Signs and symptoms indicating poor gut health

Recognising common signs and symptoms of an unhealthy gut is the first step in making necessary lifestyle changes. These may include:

  • Bloating, gas, or abdominal discomfort
  • Constipation or diarrhoea
  • Blood in stool
  • Persistent nausea or vomiting
  • Acid reflux or frequent heartburn
  • Chronic abdominal pain or cramping
  • Sudden changes in bowel habits
  • Mucus in stool
  • Unexplained weight loss
  • Unexplained fatigue or low energy
  • Frequent food intolerances
  • Skin problems such as acne or eczema

If you frequently experience any of these symptoms, your gut microbiome may be imbalanced. Making dietary and lifestyle adjustments can significantly improve your gut health and overall wellbeing. There are numerous strategies that we can approach to improve our gut health, and here are some of the easiest to implement and most beneficial approaches.

1. Increase your fibre intake

Fibre is essential for gut health, as it feeds beneficial bacteria and promotes regular digestion. A high-fibre diet can improve stool consistency and reduce digestive discomfort. Foods rich in fibre include:

  • Whole grains such as oats, brown rice, and quinoa
  • Legumes like lentils, chickpeas, and black beans
  • Fruits such as apples, pears, and berries
  • Vegetables like broccoli, carrots, and spinach
  • Nuts and seeds, including flaxseeds and chia seeds

Aiming for at least 30g of fibre per day can help maintain a balanced gut microbiome.

2. Stay hydrated

Drinking enough water is essential for digestion and nutrient absorption. Hydration helps maintain the mucosal lining of the intestines and supports the movement of food through the digestive tract, preventing constipation.
A general recommendation is to drink at least 1.5 to 2 litres of water daily, though individual needs may vary based on activity levels and climate.

3. Limit processed foods and artificial sweeteners

Highly processed foods often contain preservatives and additives that may negatively impact gut bacteria. Artificial sweeteners, such as aspartame and sucralose, have been linked to imbalances in gut bacteria and increased sugar cravings.

Instead, opt for whole, unprocessed foods to support a healthy gut microbiome. Cooking from scratch using fresh ingredients can significantly reduce the intake of harmful additives.

4. Manage stress levels

There is a strong connection between stress and gut health. Chronic stress can disrupt gut bacteria, leading to digestive issues like irritable bowel syndrome (IBS) and inflammation.

Ways to manage stress include:

  • Practicing meditation or mindfulness
  • Engaging in regular physical activity
  • Getting enough sleep
  • Spending time outdoors

5. Prioritise quality sleep

Lack of sleep can alter gut bacteria, leading to digestive problems and increased inflammation. Studies suggest that poor sleep quality is linked to an imbalanced gut microbiome and a higher risk of gastrointestinal issues.

To improve sleep quality:

  • Establish a consistent bedtime routine
  • Reduce screen time before bed
  • Avoid caffeine in the late afternoon
  • Ensure a comfortable sleep environment

6. Incorporate probiotics and prebiotics

Probiotics are beneficial bacteria found in fermented foods such as yoghurt, kefir, sauerkraut, kimchi, and miso. Consuming probiotics can help restore gut bacteria balance, particularly after antibiotic use.

Prebiotics are dietary fibres that feed beneficial gut bacteria. Foods high in prebiotics include:

  • Garlic and onions
  • Asparagus and leeks
  • Bananas
  • Oats and barley

Including both probiotic-rich and prebiotic-rich foods in your diet can enhance the diversity of your gut microbiome.

7. Engage in regular physical activity

Exercise is not only beneficial for physical fitness but also supports gut health. Studies show that moderate exercise increases the diversity of gut bacteria and improves digestion.

Aim for at least 150 minutes of moderate exercise per week, such as walking, cycling, or swimming, to promote a healthy gut microbiome.

The role of at-home testing in gut health

According to NICE Clinical Knowledge Summaries, IBS symptoms can often be managed through dietary changes, stress reduction, and targeted testing to identify potential triggers.

Understanding your body's unique health profile can help you make better decisions regarding diet and lifestyle. At-home health tests can provide valuable insights into your metabolism, vitamin deficiencies, and digestive health. MyHealthChecked offers two at-home tests designed to support gut health. MyHealthChecked's Bowel Health Rapid Test detects the presence of occult blood in the stool, an early indicator of gastrointestinal conditions such as ulcers, polyps, and colitis. This simple and quick test provides results in minutes, allowing for prompt action if any irregularities are found. Similarly, MyHealthChecked's Stomach Ulcer (H. Pylori) Rapid Test screens for Helicobacter pylori, a bacterium linked to stomach ulcers and digestive discomfort. Identifying an infection early through this non-invasive test can help prevent further complications and guide appropriate treatment. Both tests are simple, easy to use, and offer reliable insights into potential digestive issues.

In summary

Improving gut health requires a holistic approach, combining dietary adjustments, hydration, stress management, sleep, and exercise. By incorporating fibre-rich foods, probiotics, and prebiotics into your diet, limiting processed foods, and engaging in regular physical activity, you can promote a balanced gut microbiome.

Additionally, using an at-home health test can provide personalised insights into factors affecting your digestion and overall health.


Reviewed by Dr Dave Nichols

References

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