5 Practical Tips for a Healthy Gut

There is an extremely important connection between our gut health, immune function, mental clarity and energy levels. The gut contains a large variety of microbes, fungi, viruses, microorganisms and different types of bacteria. This complex community of microbial cells can go as far as influencing metabolism, nutrition and immune function.¹ 

Related: How Are Immunity and Gut Health Connected?

Medical studies have even shown that serious gut problems have been linked to conditions such as inflammatory bowel disease.² Those with poor gut health can suffer from a range of symptoms, such as persistent bloating, sleep issues, skin rashes and thyroid issues.

In fact, various signs, both physical and psychological, may indicate compromised gut health:³

• Irritable bowel syndrome (IBS)
• Constant fatigue
• Heartburn
• Low mood
• Bloating
• Gas

Here, we will examine the best practical tips for supporting good gut health and, in turn, improved overall well-being. 

1. Fermented Foods and Probiotics

Foods that are fermented have undergone a process known as controlled microbial growth and fermentation. So, fermented foods like yogurt, kefir, sauerkraut and kombucha are rich in probiotics.

Incorporating fermented foods into a daily diet can help the digestive process and promote a flourishing ecosystem of beneficial bacteria within the intestines.⁴

Related: 10 Foods That Support a Healthy Gut

Other beneficial fermented foods include natto, miso, kimchi and tempeh.

2. Consistent Exercise

Research shows that regular, moderate exercise may increase the number of microbes in the gut that keep the digestive system healthy.⁵ But, this does not mean that you need to spend hours a day exercising.

Walking, running and cycling can help keep blood and digestive substances moving, which will stimulate muscles within the gut. It is also a great way to clear the mind and get some fresh air.

3. Prebiotics

Prebiotic supplements or capsules can add helpful organisms to the body's environment, especially for those who have specific dietary or taste needs.

It's crucial to diversify your sources of prebiotics, ensuring you get a wide array of beneficial bacteria essential for maintaining optimal digestive wellness.

4. Stay Hydrated and Eat Slowly

Drinking sufficient amounts of water not only helps to increase the variety of bacteria in the digestive tract, but also breaks down food, making it easier for the body to receive nutrients. Water may also help reduce gastrointestinal infections.⁶

Meanwhile, eating more slowly and carefully can reduce discomforts such as bloating, gas and stomach pain.

5. Stress Reduction Techniques

Stress severely impacts gut health, causing symptoms like an unsettled stomach, IBS and mood issues.⁷Techniques such as mindfulness and meditation have shown promise for reducing stress.

Related: Top 10 Most Searched Questions About Meditation

Regular physical activity also lowers stress hormones that negatively impact gut health, while promoting the growth of beneficial bacteria.

References:

1. https://www.hsph.harvard.edu/nutritionsource/microbiome
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566439/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003261
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622680
6. https://pubmed.ncbi.nlm.nih.gov/31746081
7. https://pubmed.ncbi.nlm.nih.gov/22314561

Taylor Morris is COO of Better Way Health, a company focused on beta glucan and other supplements.