Our gut is often referred to as our second brain, and for good reason. It plays a critical role in our overall health and wellbeing, influencing everything from our immune system to our mood.
Unfortunately, with the rise of processed foods and sedentary lifestyles, gut health has become a major issue for many people.
Poor gut health can lead to a wide range of problems, including digestive issues, autoimmune diseases, and mental health disorders.
The good news is that there are many things you can do to improve your gut health. In this article, we will explore 7 viable tips that you can use to take care of your gut health and improve your overall wellbeing.
Use Bacillus Subtills
Bacillus subtillis are probiotic bacteria that help with gut health. They’re found in yogurt, kimchi, and other fermented foods. You can also get them as a supplement but make sure you read the label.
Bacillus Supplements can benefit people who have trouble digesting food because they contain less fiber than whole foods. You should look online if you are searching for the answer to where is bacillus subtills found.
Drink more Water.
Make sure to drink plenty of water. It’s a good idea to drink a minimum of half your body mass in ounces of water daily and even more, if you exercise. You can take in water before, during, and after exercise.
If you don’t like the taste of tap water, try flavored waters such as vitamin C-rich acai berry juice or electrolytes like coconut milk. B12 shots can also help you improve your gut health.
Eat less Processed Foods
Processed foods are foods that have undergone various processes, such as cooking, freezing, canning, or packaging. They often contain high amounts of added sugars, unhealthy fats, and sodium, and are low in fiber, vitamins, and minerals.
These foods are convenient and easy to prepare, making them popular in our modern-day society. However, excessive consumption of processed foods has been linked to various health issues, including weight gain, type 2 diabetes, and cardiovascular diseases.
Consuming a diet high in processed foods can increase intestinal permeability or leaky gut syndrome. This occurs when the tight junctions between the cells lining the gut become loose, allowing harmful bacteria and toxins to enter the bloodstream.
To take care of gut health, it is important to limit the consumption of processed foods and instead consume a diet rich in whole foods.
Eat Whole Foods.
Whole foods are unprocessed, natural and contain all the essential nutrients. They’re rich in fiber and can help you feel full, so they’re a great choice for those with an active lifestyle.
Whole foods also tend to be lower in sugar and fat than processed alternatives. This means they’re a good way to reduce added sugars without compromising your diet too much.
- Fruits (e.g., apples)
- Vegetables (e.g., broccoli)
Avoid added Sugars and Refined Starches.
Sugar is a common additive added to many foods to make them taste better or more appealing.
Refined carbohydrates (examples include white bread and pasta) also harm your gut because they cause inflammation in the body, which can lead to disease.
You should avoid eating too much food with carbohydrate sources and foods high in sugar or refined starches like cookies, cakes, candy bars, etc. There are some ways you can identify which foods have these ingredients listed on their packaging so you can avoid them altogether.
Choose Lean Protein over Red Meat
Lean protein is good for your gut. Research shows that a high-protein diet can improve insulin sensitivity and help you lose weight, even if you don’t exercise.
If you’re looking to lose weight, this is especially important: Studies have found that people who eat more protein tend to weigh less than those who don’t eat enough.
One study showed that women who increased their intake by just 1 gram daily lost 3 pounds over six months.
Keep Stress Levels Low
Stress can cause digestive problems, so keeping your stress levels low is important. When stressed out, the body releases cortisol in response, which can lead to digestive issues like gas and constipation.
The immune system is also affected by stress levels. When people are under emotional pressure, they become susceptible to getting sick more often than usual. Because their immune system becomes weakened (and vice versa). While it may seem obvious that stress would make us eat more food than expected, stress affects our bodies in other ways too.
As you can see, there are various ways to keep your gut healthy. The most important thing is to ensure you’re eating the right amount of fiber and drinking water daily. If you need help deciding where to start, try making small changes to your diet today, like adding more water or eating fewer processed foods.
Lynn Martelli is an editor at Readability. She received her MFA in Creative Writing from Antioch University and has worked as an editor for over 10 years. Lynn has edited a wide variety of books, including fiction, non-fiction, memoirs, and more. In her free time, Lynn enjoys reading, writing, and spending time with her family and friends.