Gut Health: Top 10 Home Remedies To Improve Gut Health

While munching on your favorite snacks, gut health may be the last thing that comes to your mind. But wait, that’s not wise at all. Your health is connected with major organs and systems, and protecting your gut is important at any age to keep you safe from several health conditions. Read on to learn further about gut health and understand how to improve gut health.

What Is Gut Health?

Maintaining your gut health means having loads of healthy gut bacteria and other microbes in your digestive tract. It can boost digestion, uplift your mood, and strengthen your immune system. It is also one of the fundamental requirements for a healthy heart and brain. 

What Is The Gut Microbiome

The bacteria and other microorganisms found in our digestive tract are commonly referred to as the gut microbiome. Note that human beings have around 200 types of fungi, viruses and bacteria present in their digestive tract [1]. All of them are not beneficial, but some of them are crucial to maintaining a healthy body. Studies also reflect that diverse kinds of bacteria in your gut can help you prevent conditions such as psoriatic arthritis, inflammatory bowel diseases, and diabetes [2].

Research over the years has also found a connection between gut health with the following factors: 

• Cancer
• Heart disease
• Endocrine disorders
• Mental health conditions
• Immunity
• Autoimmune conditions
• Gastrointestinal disorders [3]

If the diversity of the gut microbiome is high, it may reflect your health is in good condition. However, while further research is on this topic, it is evident that the condition of your gut health affects your other systems and overall health.

Good Bacteria And Bad Bacteria In Your Gut

Among the gut microbiome, there are good bacteria and bad ones. Remember, good bacteria are usually referred to as probiotics. Common good bacteria which play a key role in improving gut health include Lactobacilli, Bifidobacterial, and more. On the other hand, bad bacteria in your gut may lead to different types of health conditions. They can also be a risk factor for accelerated biological ageing. Typical bad bacteria that may exist in your gut include E. coli, Staphylococcus, Clostridium perfringens, and more.

Signs Of Unhealthy Gut

Different symptoms can reflect an unhealthy gut. Let's take a look at them:

• An upset stomach with associated symptoms such as diarrhoea, gas, heartburn, constipation, and bloating
• Short sleep duration that leads to extreme fatigue
• Unplanned and sudden weight loss or weight gain
• Autoimmune diseases affecting your digestive system
• Intolerance to certain foods, such as lactose intolerance
• Irritation in your skin

Home Remedies To Improve Gut Health

Check if you have an intolerance to certain foods

If you feel unwell after eating certain foods every time, it may indicate food intolerance. Usual symptoms of food intolerance include diarrhoea, bloating, acid reflux, flatulence, nausea, stomach ache, and more. If you can identify the foods that cause intolerance, you can avoid them for some time to check whether symptoms improve. However, if they persist and keep hampering your gut health, it is best to consult your doctor as soon as possible.

Switch to a balanced and nutritious diet

Sometimes, you may need to completely change your diet plan for balanced gut health. To do that, you may eliminate foods that are processed and high in fats or sugar. Opting for a high-fibre diet can be prudent for a healthy gut microbiome. You can also include gut-healthy foods like fruits and vegetables in your diet to keep your gut health at the optimum level.

Manage your stress through effective techniques

High levels of stress can impact your gut health, so it is important to keep it as low as possible. For that, you can opt for walking, meditation, laughter, yoga, massage, and more. You can also prioritize practices such as spending sufficient time with family and friends, diffusing essential oils into the air, avoiding or limiting alcohol consumption, and adopting a pet for best results.

Take your time to eat

Don't hurry while eating to avoid potential gut issues. It is important to chew your foods well before swallowing them. With this, you can avoid potential gut discomforts. Eating your meals slowly also helps you to prevent health risks such as diabetes and obesity.

Consume a prebiotic or probiotic

Studies have already established that adding a prebiotic or probiotic to your diet can be highly beneficial for your gut health. While prebiotics act as foods for the bacteria in your gut, probiotics are bacteria themselves. However, probiotics are not recommended if you have serious health conditions or a weak immune system. Also, remember all probiotic supplements don't have sufficient health value. Consult your doctor to understand which probiotic supplements can work best for you.

Maintain a balanced sleep cycle

It is important to sleep for a minimum of 7-8 hours per night to maintain the health of your gut and other systems. Gut problems from lack of sleep may lead to sleep issues and other health problems.

Drink plenty of water

Staying hydrated is key to maintaining the diversity of bacteria in your gut. However, the source of drinking water also matters in this regard. Researchers have discovered that people drinking more water usually have less quantity of bad bacteria in their gut. As a result, such people have less chance of getting gastrointestinal infections.

Conclusion

With all this information about maintaining and improving gut health at your disposal, now you can effectively maintain a diverse gut microbiome. If you are facing any severe gut-related issues or have some concerns about gut health, you can consult a doctor at Bajaj Finserv Health. Choose from healthcare experts near your home across specialties, book online or offline consultations as per your flexibility, and consult in the language you prefer. Then, make smart healthcare decisions for a happy, healthy, and stress-free life ahead!

FAQs

How do I know whether my gut is healthy?

• Usual amount of gas and bloating
• Regular and timely bowel movements without any pain
• The clarity in thoughts and perspective
• A normal response to food and stress
• Sufficient energy

What is the best breakfast for a healthy gut?

• Prunes
• Lemon water
• Beans
• Oatmeal
• Banana-topped whole grains
• Peaches