A guide to improve your Gut Health

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Introduction


Gut refers to Gastrointestinal tract or digestive tract. It is the tube-like structure that starts from mouth and ends at the anus and includes organs such as esophagus, stomach, small intestine, large intestine (colon), rectum. Our gut is house of trillions of gut microbiomes which is complex community of microorganisms that reside in gastrointestinal tract. This microbiome includes a vast array of bacteria, viruses, fungi, and other microbes that play a crucial role in digestion, immune function, metabolism, and even mental health. So now that you know why it is important to take care of your gut, let us understand how we can you can takе stеps towards a hеalthiеr gut and ovеrall improved quality of life.

Signs of Poor Gut Health

  • Digestive Issues - Frequent bloating, gas, diarrhea, constipation, or indigestion could indicate a poor Gut health.

  • Weight Changes - Studies shows link between gut microbiome composition and weight management. Poor gut help may contribute to issues in managing healthy weight.

  • Mood changes - Unhealthy gut can cause imbalance in neurotransmitters and hormones, contributing to mood disorders like anxiety and depression, as well as feelings of fatigue.

  • Bad Breath - Due to imbalance in gut bacteria which affects digestion may result in bad breath.

  • Skin Problems - Imbalance in gut bacteria can cause skin issues like acne, eczema or rashes.

  • Intolerance to certain foods - An imbalance in gut can affect the way the body processes certain foods. leading to intolerance and sensitivity. 

  • Weak Immune System - Large portion of your immune system is located in the gut. Poor gut health can weaken your body's defense against infections and illnesses.

Factors contributing to poor gut health


  • Diet - A diet which includes high processed foods, sugar and foods which are low in fiber, consumption of limited variety of foods, will contribute to poor gut health by reducing the diversity of beneficial microbes.

  • Hydration - Inadequate water intake can affect digestion and gut health.

  • Medications - Certain medications like Nonsteroidal anti-inflammatory drugs, antibiotics can impact gut health. Though antibiotics are necessary for treating infections, it can disrupt thе balancе of gut bactеria by killing both harmful and bеnеficial bacteria in gut. It is important to discuss with your hеalthcarе providеr and explore if there is need of Pre and Probotics supplementation.

  • Lifestyle - Lack of physical activity, stress, change in routine often, inadequate sleep, smoking, can all contribute to imbalance in gut bacteria.

  • Infection and illness - Certain diseases and Gastrointestinal infections can alter the composition of the gut microbiota and lead to imbalance.


Tips to improve your gut health



Here are some strategies which you can use to improve your gut health

1. Dietary Changes
  • Eat variety of whole foods like fruits, vegetables, whole grains, nuts and seeds, this provides wide array of nutrients that promote growth of good gut bacteria.
  • Include Probiotic rich foods - Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to their host (that's you!). Foods like yogurt, kimchi, and kombucha contain probiotics that can introduce beneficial bacteria to your gut.
  • Include food rich in Prebiotics such as garlic, onions, bananas (both raw and ripen), barley, chickpeas, fenugreek both leaves and seeds.
  • Exclude - Excessive sugar and processed foods.


2. Hydration - Drink adequate amounts of water which supports digestion and maintain healthy gut lining.


3. Lifestyle modifications

  • Do your exercises regularly. In case you cannot adopt any exercise, regimen or go to gym or yoga classes, try walking on regular basis at-least 40min a day.
  • Manage stress by including yoga, deep breathing exercises, watch movie, listen to music, i mean whatever makes you feel better except drinking and smoking :-)
  • Get at least 7 - 9 hours of sleep each night.


4. Avoid overuse of Antibiotics and Non-steroidal anti-inflammatory drugs - Use antibiotics only as prescribed by a healthcare professional to avoid disrupting the balance of gut bacteria. Non-steroidal anti-inflammatory drugs (NSAIDs) can harm the gut lining. Use them under the guidance of a healthcare professional.


5.Food sensitivities - Identify and address any food sensitivities or allergies that could be impacting your gut health.



Please note that improving gut health is a gradual process, and results may take time to manifest. It's important to adopt a holistic approach that includes various aspects of your lifestyle and diet. Everyone's gut is unique, so what works for one person might not work the same for another. Listen to your body and make adjustments based on how you feel.


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