6 natural ways to improve your gut health and enhance your well-being

If you frequently experience stomachaches, tiredness, or skin issues, it could be a sign that you need to improve your gut health.

Gut health involves good digestion, a balanced mix of beneficial bacteria, and a strong immune system. According to Forbes, it impacts overall health, stress management, and chronic disease.

Ohio State University Wexner Medical Center experts note that diet, behavior, and environment affect gut health.

Your gut communicates with your brain through hormones and nerves, helping to maintain overall well-being.

A healthy gut normally has plenty of good bacteria and immune cells to fight harmful germs.

“A healthy gut means you have a stronger immune system, a better mood, effective digestion that’s free of discomfort, and a healthy brain and heart,” says Sabine Hazan, M.D., a gastroenterologist, founder of Ventura Clinical Trials in Ventura, California, and author of “Let’s Talk S—.

Gut health and gut microbiome

Your gut, comprising the stomach, intestines, and colon, processes food for nutrients and waste removal.

The large intestine hosts about 200 types of viruses, bacteria, and fungi, collectively known as the gut microbiome, which help break down food into essential nutrients.

Some gut bacteria can cause diseases, but many are beneficial for health.

The diversity of bacteria in your gut indicates the health of your microbiome, and gut health influences both physical and mental well-being.

With this in mind, what you eat can significantly impact the bacteria in your digestive system, affecting your gut microbiome in the short and long term, says Better Health.

Why should you improve your gut health?

Your gut, or digestive system, processes food to extract nutrients that fuel your body.

According to Alicia Romano, a dietitian at Tufts Medical Center, “The gut plays a huge role in the health and well-being of our bodies.”

Beyond digestion and nutrient absorption, it communicates with the brain, affecting immune function, muscle movements in the GI tract, and fluid levels.

It also hosts a significant part of the immune system, with over 70% of immune cells residing there.

Signs that your gut is unhealthy

Factors such as stress, sleep deprivation, lack of exercise, excessive consumption of processed foods, smoking, alcohol intake, and antibiotic use can impact the gut microbiome.

Factors beyond our control, like environmental influences, age, birth method, and early feeding habits, also shape the gut microbiome.

Detecting gut health isn’t straightforward, but signs of poor gut health may include:

• Digestive problems such as constipation, bloating, gas, diarrhea, and heartburn.
• Sleep disturbances and fatigue
• Changes in mood, such as increased stress or anxiety
• Frequent illnesses like colds may indicate compromised gut health

How to improve your gut health?

You can improve your gut health through lifestyle and dietary changes.

Fiber-rich foods support gut health by aiding regularity, reducing bowel cancer risk, and nurturing beneficial gut bacteria.

Including whole foods such as vegetables, fruits, legumes, whole grains, and nuts may inhibit harmful bacteria linked to diseases and inflammation.

Here are some natural ways to enhance your gut health:

1. Manage your stress

Persistent stress can strain your body, including your gut, as it triggers hormones that can harm your health and impact your gut, says Healthline.

To reduce stress, try:

• Meditating
• Walking
• Using essential oils
• Reducing alcohol intake
• Laughing often
• Doing yoga
• Getting massages
• Being with loved ones
• Spending time with pets

2. Watch your diet

Improving your gut health involves eating fewer processed, sugary, and fatty foods.

A diet rich in fiber supports a healthy gut microbiome. Including foods high in polyphenols, like vegetables, fruits, coffee, tea, and wine, can also benefit your gut.

Adding prebiotic or probiotic supplements to your diet could enhance gut health by supporting beneficial bacteria growth.

Prebiotics provide nourishment for these bacteria, while probiotics introduce live beneficial bacteria.

People with severe illnesses or weakened immune systems should avoid probiotics, as not all supplements are high-quality or beneficial.

To choose the right supplement, it’s wise to consult a healthcare professional for personalized advice.

Moreover, chewing food thoroughly and eating slowly can reduce the risk of obesity and diabetes, promote healthier eating habits, and support digestive comfort and a healthy gut.

3. Get proper sleep

Insufficient or poor-quality sleep can significantly impact gut health, potentially worsening sleep issues.

Aim for 7–8 hours of uninterrupted sleep nightly. If sleep troubles persist, consult your doctor for assistance.

4. Stay hydrated

Drinking sufficient water can diversify gut bacteria, influenced by its source.

Research from 2022 indicates that higher water intake correlates with reduced levels of gut infection-causing bacteria.

Staying hydrated not only boosts overall health and prevents constipation but also promotes a healthy gut effortlessly.

5. Mind food intolerances

Experiencing symptoms like bloating, abdominal pain, diarrhea, gas, nausea, fatigue, or acid reflux could indicate food intolerance.

Try eliminating common triggers to pinpoint if specific foods are causing these issues. Avoiding problematic foods may help improve your digestive health.

6. Eat polyphenols-rich and fermented foods

Polyphenols, found in herbs, spices, colorful fruits and vegetables, nuts and seeds, green and black tea, coffee, and cocoa, can benefit our gut microbiome.

Fermented foods undergo a process where yeast and bacteria break down sugars.

Examples include yogurt, kimchi, sauerkraut, kefir, kombucha, and tempeh.

Although research on fermented foods is limited, the bacteria in some varieties are linked to digestive health and other benefits.

There are no quick fixes for achieving good gut health.

Moreover, no scientific evidence supports that specific foods or products can quickly rebalance an unhealthy gut microbiome, and colon cleansing lacks proven health benefits.

Research on gut health is ongoing and complex, so beware of unreliable, non-evidence-based information about gut health.

Here is a quick video that shares simple tips to improve your gut health:

Disclaimer: This article is provided solely for informational purposes and should not be considered a substitute for professional advice, diagnosis, or opinion. It is strongly recommended to consult with qualified professionals for any mental health concerns or issues.