How to Improve Your Gut Health and Microbiome

“I can’t go out tonight, I’m… busy.”

If you’re struggling with digestive health issues, you are aware that this is typically code for any of the following:

“I have to stay close to the bathroom.”

“I can’t wear real pants right now.”

“My farts might kill you.”

The symptoms of digestive gas like constipation, indigestion, and urinary tract issues are all common and disruptive (and not only for your personal life).

If you’re constantly suffering from these problems, the only thing you need to be aware of is:

What can I do to make my stomach feel more comfortable How can I make my belly feel more comfortable?

Many, in fact.

In the next story In the following story, you’ll find:

What happens when you exercise, stress and other variables influence your gut health as well as your microbiome

How can you improve gut health after using antibiotics

If you’re the type of person who can get more fiber

If the fermented foods perform as promised, then they are definitely worth the investment.

The supplements that are available could ease symptoms like heartburn, constipation, and many more Based on research

The most important thing is that you’ll discover five cost-effective and scientifically proven methods to improve microbiome and gut overall health.

First What exactly does the term “microbiome” mean?

This microorganism-friendly community (bacteria as well as fungi as well as the genetic materials they produce) resides in your body, within your mouth, inside your lungs, as well as throughout the digestion tract.

Researchers estimate that 10 to 100 trillion microorganisms are found within your GI tract.

This means that your body is basically a human collection of bacteria.

The microbiome of your body is just as individual in the same way as fingerprints.

The quantity and proportions (aka. diversity) of fungi and bacteria can also change over the course of your life, according to many factors as the picture below illustrates.

A lot of them are like barnacles found on whales. They ride along for the ride without cost to you.

Other types are beneficial, helping keep your gums, skin, and GI tract healthy. The friendly gut bacteria can help:

Produce small amounts of vitamins and nutrients such as vitamins B and K.

Fiber and resistance starch produce short-chain fats (SCFAs) that control your appetite, immune system, and stress response1

Maintain the system in motion (a.k.a. regular pooping) by increasing the size of stool and increasing the gut’s mobility

Control inflammation and boost the immune system.

While there are still many researchers who don’t know about the microbiome, however, they are aware of this:

Your gut bacteria play an important part in your overall health and well-being.

In this regard In this article, we present five practical scientifically-proven strategies that can help these helpful, hard-working family members. They will also help improve digestion and overall well-being.

How can you support gut health?

These techniques can help enhance the diversity of bacterial species and digestive function and also reduce the chance of developing diseases.

1. Take your food in a chewy bite.

When you slow and carefully chew food, it breaks food into smaller, easier-to-digest pieces. Smaller pieces add available surfaces that digestive enzymes can help and assist in chemical digestion.

However, If you eat fast and eat fast, you are more likely to gulp down large portions of food, and likely a lot of air. This could cause indigestion and gastric bloating. In addition, the enzymes are more difficult in digesting larger portions of food.

If you can, allow yourself a little more time to eat.

Take note of your food (at minimum, at times) Pause to breathe time, and then engage your mouth and try to get an applesauce-like texture with every sip.

2. There are many varieties of plant-based food products that are minimally processed.

Whole grains, fruits, vegetable beans, starchy tubers, and other foods from plants that are not processed provide two benefits to your body:

They feed the gut bacteria. When bacteria feast on fiber, it grows and helps in the production of short-chain fatty acids and bacterial diversity.

They offer bacteria useful phytochemicals (like polyphenols) which can be converted into antioxidants and antiinflammatory compounds.3 4

(Want assistance in choosing foods that are not processed? Read: What should I take in? The 3-step step-by-step guide to selecting the best diet that is good for you)

If you eat predominantly highly processed foods (and very few food items that are minimally processed) the activity and diversity that your microbiome has reduces.5

In studies with rats, it has been proven to alter the general environment towards bacteria that could cause inflammation and increase the risk of developing the disease as well as appetite and hunger and the vulnerability to the effects of stress such as hormone or mood imbalances.6

(To be crystal clear, weren’t advocating that you eliminate processed foods from your diet completely. Within the context of eating a balanced diet, indulgence can actually be beneficial for your health. Check out: How to consume unhealthy food. (A manual for people who are conflicted.)

Are fermented foods beneficial for digestion?

Kombucha. Natto. Sauerkraut. Kimchi. Yogurt.

Around a decade ago beverages and food products that contained “live bacteria cultures”–and claims that they improve digestion — exploded on the market.

(Of course, some of these foods have been around for centuries as staple foods in specific societies. For instance, many Eastern Europeans will tell you: “Kvass is old news!”)

Do they actually work?

We’ll cut right to the quick:

Only dairy that is fermented (specifically Kefir) is backed by top-quality research. Even so, its benefits appear to be more suited to cardiometabolic health rather than digestive health.7

A recent study that’s received much attention suggests that a variety of fermented food items could boost the diversity of microbiomes, however, it is necessary to determine if that’s because of the fermentations themselves or the addition of foods that are processed minimally.

Also, although Lacto-fermented vegetables and sourdoughs are tasty and are a great addition to a diverse, nutritious diet, however, there’s no assurance (and not a single scientific proof that to date) they’ll help improve digestion or eliminate.

3. Include an additional fiber supplement

This could come as an unexpected shock.

Not everyone can benefit from having more fiber.

[Flings high-fiber, cardboard-like cereal into the flame[Flings high-fiber cereal that resembles cardboard into the fire

If you are eating an eat that is largely processed foods, you are already awash in fiber. In addition, adding more fiber might not help the digestion needle very much, if even at any.

In addition, certain people are sensitive to compounds called FODMAPs. FODMAPs refer to fermentable oligosaccharides monosaccharides, disaccharides, and polyols that are found in certain foods rich in fiber. If they consume these foods they’ll experience gas as well as bloating and loose stool.

With the caveats above out there are some scenarios in which supplementing with fiber is beneficial:

> You have a difficult time eating food that is processed in a minimal way.

It could be that they aren’t accessible to you or you are unable to take the flavor.

You might want to consider supplementing your diet with a mixture of insoluble and soluble fiber. Additionally, try including whole foods such as fruits whole grains, vegetables, and legumes to increase the amount of fiber and a general nutrition boost.

> You eat a majority of processed foods that are not as refined however you are careful to avoid carbohydrates.

In the same way, you generally consume non-starchy veggies as well as animal proteins and healthy fats.

If your gut is functioning well then you probably don’t have to change anything.

If you have frequent pooping or hard to manage or are very small, think about adding soluble fiber either by eating legumes, beans, oats, sweet potato (if there’s a way to change how you split your macros), or an additional supplement such as psyllium powder.

(For information on what a perfect poop ought to be, read the following article: Are your habits of eating and living actually functioning? Ask your poop)

> While you eat a variety of foods that are processed in a minimal way You still experience constipation.

While psyllium (an insoluble fiber) can help in constipation, it may cause other issues such as gas, diarrhea, and gastric bloating. Before introducing it to your diet, consult with your doctor or healthcare professional to rule out food-related allergies or intolerances as well as other causes of digestive problems.

(An elimination diet is an ideal method to find out whether you’re reacting negatively to certain food items. Here’s a guide to help you get started Elimination diets: How and why do they work.)

4. If you must use antibiotics, you can add healthy bacteria back into the mix.

The use of antibiotics can save lives. In the end, most of us will require them.

(Note Note: Only a doctor can determine if antibiotics are appropriate. )

However, antibiotics are often associated with a decrease in the diversity of microbial life in the gut in addition to the growth of “bad” bacteria (think: C. difficile, Salmonella, and antibiotic-resistant Enterococcus).11

In healthy individuals, the gut bacteria levels improve fairly well, but not completely after taking antibiotics.

In one study were able to return to the pre-antibiotic level in just six weeks, however, there were still a few varieties of bacteria in the body prior to the antibiotics, six months later.12

In some cases, probiotics–supplemental beneficial bacteria–can help.

Especially in the case of antibiotic-associated diarrhea, supplements containing Lactobacillus rhamnosus GG and Saccharomyces boulardii seem to work well to prevent symptoms.13

Keep in mind that there aren’t all people who respond to probiotics in the exact same way.

Your individual response will depend on the type of bacteria that you are able to handle in your digestive tract as well as whether the added bacteria settles within your digestive tract or simply moves through.

5. Move.

Cardiovascular fitness and physical activity are associated with a greater variety of microbes and shorter-chain fat acids.14 15-16

(Recall: SCFAs do numerous good things to the body, from an improved immune system to better resistance to stress.)

In addition, when you do moderate-to-moderate exercise, it stimulates your parasympathetic (“rest and digest”) nervous system.

It’s not just that this has an overall relaxation effect on your body and mind however, it also stimulates movement (peristalsis) within digestion, which aids in as well as elimination.

Add-on supplements can help with gas, indigestion, and puking.

Unfortunately, discomfort in the digestive tract occasionally persists happen to those who have done all the things suggested in this article.

If you have mild indigestion, gas, or pooping problems–and can’t find any obvious culprits (or solutions)–supplements might be the extra nudge to get digestion and elimination back on track.

Here’s a list of the most common symptoms and supplements that can treat them:

In the event that any one of the symptoms listed above are severe, or persist for longer than a few days, consult your physician.