How to keep Gut Healthy - Gut Health Self-Care Tips

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Self-Care Tips for Gut Health
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Gut health, refers to maintaining the balance of
microbes in our digestive tract, which is vital
for physical and mental health and stronger
Immunity. Keeping the right amount of microbiome
is essential for our health as these microbes
produce different hormones and vitamins that
support a healthy Gut and digestive process in
our body.
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• If you don't posses a healthy gut, it
  would be very difficult for your system to get
  all the advantages of all those healthy food you
  are consuming, so it is very essential to have a
  balanced microbiome, supporting your digestive
  system to avoid mal absorption of nutrients and
  good digestion.
• Some of the scientifically supported ways
  to keep Gut Healthy are as follow
• ? Include Probiotics and Fermented Foods
  in your meal
• ? Include Polyphenols-rich Diets
• ? Include Dietary and Prebiotics Fibre in
  Diets
• ? Curb on Artificial Sweeteners Intake
• ? Work on Stress Management
• ? Regular Exercise Adequate Sleep
• ? Restraining Smoking and Alcohol Intake
• ? Avoid Excess use of Antibiotics

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Benefits of Probiotics and Fermented Food

• Probiotics are live microbes that have
  health benefits when consumed and are usually
  called beneficial bacteria because they help keep
  the gut healthy. Many types of bacteria can be
  considered probiotics. Two specific types of
  bacteria are common probiotics available in
  general Lactobacillus and Bifidobacterium.
  Probiotics are also made up of good yeast.
• Probiotics can help boost the healthy gut
  microbiome, which helps manage gut inflammation
  and other intestinal problems.
• Fermented food is a Natural source of
  probiotics. Usually, these foods contain a high
  count of lactobacilli bacteria, a good bacteria
  helpful in keeping the gut healthy.
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• Some of the probiotics-rich and fermented
  food for healthy gut
• ? Yoghurt
• ? Butter Milk
• ? Cottage cheese
• ?Kimchi
• ? Apple cider vinegar

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Benefits of Dietary Fiber And Prebiotics

• A fibre-rich diet promotes multiplicity
  and triggers the growth of probiotics bacteria
  that feed on indigestible carbohydrates called
  prebiotics.
• Prebiotics promotes probiotics to thrive
  in the gut. It helps the probiotics become more
  resistant to specific environmental conditions,
  such as changes in pH and temperature.
• Some of the Prebiotics-rich foods
• ? Banana
• ? Asparagus
• ? Garlic
• ? Onions
• ? Whole grains
• ? Legumes
• ? Beans

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Role of Polyphenols-Rich Diets in Gut Health

• Polyphenols are plant-based molecules rich
  in fibre, used by the microbiome in the guts as
  fuel and have inflammatory properties, helping
  reduce blood pressure, cholesterol levels and
  cellular stress.
• Polyphenols Rich Foods
• ? Dark chocolate
• ? Red grapes
• ? Almonds
• ? Onions
• ? Blueberries
• ? Green tea
• ? Broccoli

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Role of Regular Exercise Adequate Sleep in Gut
Health

• Regular exercise can be very fruitful in the case
  of obesity and can positively impact the gut
  flora which supports in the production of
  short-chain fatty acids, which reduces the risk
  of inflammatory diseases like IBD as well as type
  2 diabetes, obesity, and heart disease.
• Not getting adequate sleep can have adverse
  affect on overall health and can hamper the
  energy level. It can affects the gut health in
  many ways.
• ? Inadequate sleep can lead to stress and can
  alter the gut flora damaging the digestive health
• ? Lack of sleep can impact dietary choice like it
  could disrupt the hunger control and can affect
  the digestive system
• ? Poor sleep habits can unbalance the production
  of Sleep hormone " melatonin", which also
  supports gastrointestinal mobility, deficiency of
  melatonin can cause sleep difficulty leading to
  Gastroesophageal Reflux Disease (GERD) a
  digestive disorder.

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