Gut health is essential for overall health and wellbeing. An unhealthy gut can contribute to issues like inflammation, autoimmune diseases, mood disorders, and more.
The good news is there are many natural ways to improve gut health backed by science.
Here we talk about 10 research-based methods to optimise your gastrointestinal system.
Limit Processed Foods and Eat More Whole, Nutrient-Dense Foods
Your diet plays a major role in determining the health of your gut. Processed and sugary foods feed harmful bacteria and can damage the lining of the GI tract. Conversely, nutrient-dense whole foods provide good bacteria and antioxidants to promote optimal gut function. Studies show diets high in fruits, vegetables, legumes, nuts and seeds benefit gut health.
Consider Taking a Probiotic Supplement
Probiotics are live microorganisms that provide health benefits when consumed. Extensive research indicates probiotic supplements boost populations of healthy bacteria to improve digestive health and beyond. Some of the best studied probiotic strains include Lactobacillus and Bifidobacterium. Look for a high-quality supplement with diverse bacteria strains. We can guide you on this specific to your case and need.
Eat Prebiotic Fibre Sources Such as Bananas, Onions, Garlic and Oats
Prebiotics are non-digestible carbs that act as food for probiotics. Getting enough prebiotic fibre promotes the growth of beneficial bacteria. Great dietary sources include bananas, onions, garlic, oats and other whole grains. Aim for 5-10 grams of prebiotic fibre per day. Consider prebiotic supplements as well.
Stay Hydrated with Clean Water Throughout the Day
Water is necessary for every body system, including digestive health. Good hydration keeps things moving smoothly through your GI tract. Aim for around 2 litres (8 glasses) of fresh water per day. Filtered water is ideal over tap water when possible. Infusing your water with fruits/herbs adds flavour and gut-healthy nutrients. We also recommend adding in a small amount of Celtic sea salt to your water, especially if you are using a reverse osmosis water filtration unit.
Exercise Regularly, Particularly Low-Intensity Cardio
Regular exercise provides profound benefits for both physical and mental health. Research now indicates exercise can also enhance the diversity and health of gut bacteria. All exercise helps, but low-intensity cardio like walking for 30-60 minutes daily provides particular gastrointestinal benefits. Just don’t overdo high-intensity workouts which can negatively impact the gut when done excessively.
Decrease Stress Through Relaxation Techniques Like Yoga and Meditation
It’s well established that stress takes a major toll on health, including digestive health by altering gut bacteria and increasing inflammation. Relaxation techniques like yoga, meditation, deep breathing and prayer have been found to reduce markers of physiological stress. Aim for 10-20 minutes of stress relief daily for hormonal balance and gut health optimisation.
Get Adequate Sleep and Improve Sleep Hygiene Habits
Sleep deprivation can seriously disrupt normal biological functioning. Poor sleep negatively affects gut health by changing microbiome diversity and compromising the intestinal lining. Adults should get 7-9 hours of quality sleep nightly. Additionally, optimising sleep hygiene habits like limiting electronics before bedtime, blocking light exposure, and going to bed/waking up at consistent times helps normalise circadian rhythms for better sleep and gut health.
Stay Active with Both Cardio and Strength Training Exercise
We’ve covered the gut benefits of cardio exercise already. However, combining cardio training with strength training workouts provides additional gastrointestinal perks. Resistance exercise increases proteins that benefit gut barrier function based on research. So be sure to do 2-3 strength sessions weekly on top of regular cardio for optimal digestive health improvements and bone health too!
Moderate Alcohol Intake and Quit Unhealthy Habits Like Smoking
Unhealthy lifestyle habits can negatively influence gut bacteria diversity and gastrointestinal health. For example, excessive alcohol consumption and smoking alter gut microbiome populations while damaging intestinal lining. If you drink alcohol or smoke, aim to do so only in moderation if at all. Quitting smoking provides immense digestive and whole-body benefits. Developing healthy lifestyle habits optimises your overall wellness.
Optimising your gut health provides whole-body benefits for immune function, brain health, nutrient absorption, digestion and beyond. Follow these 10 gut-healthy tips for improving your microbiome diversity, reducing inflammation and enhancing overall wellbeing naturally. Consistently eating whole nutritious foods, managing stress, exercising, staying hydrated, getting enough sleep and probiotics/prebiotics form the foundation for exceptional digestive and total health.
For more a personalised approach to Gut health and further testing to support changes we are here to support you!
