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Top 3 Ways To Improve Gut Health!Digestion-friendly lifestyle -
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Why is it important? Benefits of a gut-friendly lifestyle Anyone seeking better gut health can benefit from a gut-friendly lifestyle. Diet and Nutrition Foods to include in a gut-friendly diet A gut-friendly diet is essential for maintaining a healthy digestive system and overall well-being.
Foods to avoid for a healthy gut Maintaining a gut-friendly lifestyle involves making conscious choices about the foods we consume. It is important to avoid these foods for a healthy gut: Processed foods : These often contain additives, preservatives, and artificial ingredients that can disrupt the balance of gut bacteria.
The role of probiotics in gut health Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. Exercise and Physical Activity The impact of exercise on gut health Regular exercise has been shown to have a positive impact on gut health. Best exercises for a healthy gut Regular physical activity is crucial for maintaining a healthy gut.
Tips for incorporating physical activity into your daily routine Regular physical activity is an essential component of maintaining a gut-friendly lifestyle. Stress Management and Sleep The connection between stress and gut health Stress has a significant impact on gut health.
Techniques for managing stress Stress management is crucial for maintaining a gut-friendly lifestyle. Here are some techniques that can help: Deep breathing : Practice deep breathing exercises to activate the relaxation response in your body.
Meditation : Incorporate meditation into your daily routine to reduce stress levels. Exercise : Engage in regular physical activity to release endorphins and alleviate stress. Yoga : Try yoga poses and stretches to relax your mind and body. Journaling : Write down your thoughts and feelings to gain clarity and reduce stress.
The importance of quality sleep for gut health Quality sleep plays a crucial role in maintaining a gut-friendly lifestyle. Share Share Link. Back to blog. Keto, Paleo, Low FODMAP Certified Gut Friendly. Low FODMAP Certified Digestive Enzymes. Add to cart Sold out. This causes uncomfortable symptoms like heartburn and indigestion.
IBS is a group of symptoms that includes pain in the abdomen and changes in bowel habits. People with IBS may have constipation, diarrhea, or both. Many more people have other digestive problems, like bloating and stomach pain. Lin Chang, a GI expert at the University of California, Los Angeles.
Chang studies the connection between stress and IBS. Her research group has found that people who have early life stress are more likely to develop IBS. What you eat can help or hurt your digestive system, and influence how you feel.
Chang says you should eat at least 20—30 grams of fiber a day for constipation. You can spread out your fiber in small amounts throughout the day. Start with small servings and gradually increase them to avoid gas, bloating, and discomfort.
Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet. But some fiber-rich foods, called high FODMAP foods, can be hard to digest. Examples include certain fruits and vegetables, dairy products, and wheat and rye products.
If you have IBS, your doctor may recommend a diet low in FODMAPS. Researchers are coming to understand the complex community of bacteria and other microbes that live in the human GI tract.
Called gut flora or microbiota, these microbes help with our digestion. But evidence has been growing that gut microbes may influence our health in other ways too. Studies suggest that they may play roles in obesity, type 2 diabetes, IBS, and colon cancer. A little bit goes a long way, which is good since miso is also high in sodium.
Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics.
Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked.
Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad.
Yogurt is probably the most popular probiotic and for a good reason. It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes. A quick look at the ingredients list will also show you if there are bacteria in the yogurt.
Do you have trouble digesting lactose? The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir.
If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics. Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria.
But don't get bogged down in the scientific names. In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables. Focus on a variety of whole foods. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.
Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family. Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot. One cup of Jerusalem artichokes delivers 2.
Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts.
Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes. Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette.
Try our Oven-Braised Leeks that require only 15 minutes of prep. Onions are chock-full of inulin, fructans and fructooligosaccharides FOS. Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.
Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV.
Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh. According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens.
Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie. Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work.
When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact.
It's there that gut bacteria feed on them. This process is called fermentation. And the byproduct may be some gas. So while it may be awkward, you can feel good about it because your microbes are doing what they're supposed to.
Canned beans are a favorite—pick three types, rinse and mix for a simple bean salad. Or throw black beans on top of tacos. Lentils are delicious in soup—even dried lentils take only minutes to cook, so they make for a quick and easy add-in for your favorite soups and stews.
Asparagus is a powerful prebiotic for the gut, due to its level of fructans inulin and FOS. And according to a study in the journal Metabolites , it is also loaded with antioxidants, natural chemicals that fight off free radicals and other inflammatory compounds in the body.
Roasted asparagus can be made in just 15 minutes—simply toss the spears with olive oil, salt and pepper and oven-roast at °F for 10 to 15 minutes. Or shave raw asparagus over a green salad. Asparagus is also delicious when added to pasta or an omelet.
As part of a healthy diet, garlic may help reduce the risk of heart disease and is also anti-inflammatory in the body. Inulin and fructooligosaccharides are the two main fibers in garlic—a dynamic prebiotic duo. But that's not all garlic is good for. According to a review in the journal Antioxidants , garlic also has shown positive health effects regarding cancer, cardiovascular disease, metabolic disorders, blood pressure and diabetes, thanks to its antioxidant, anti-inflammatory and lipid-lowering properties.
That's a whole lot of benefits in those little cloves! If you don't like messing with peeling garlic cloves and the smell it leaves on your hands , a good garlic press is invaluable.
You can put the whole clove in there without having to peel it yes, please!
Poor Digestkon-friendly health may manifest as fatigue, upset stomach, Digesyion-friendly conditions, and autoimmune challenges. Probiotics, Digestion-friendly lifestyle foods, Digestion-friendly lifestyle, and stress management can lifdstyle. Digestion-friendly lifestyle person has about different species of bacteria, viruses, and fungi in their digestive tract. Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body. Research indicates that having a large variety of bacteria in the gut may help reduce the risk of conditions like:.Digestion-friendly lifestyle -
Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.
Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion. Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Laxatives can help relieve constipation and promote regular bowel movements. Learn more about natural laxatives.
Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss. Here are 8 tasty, nutritious…. Gaining optimal health is not supposed to be complicated.
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Eating more slowly can help you feel full and lose weight, while enjoying your meals more. It also has several other benefits. Fiber is indigestible material found in foods. Studies show that fiber has various health benefits, including weight loss and improved digestive….
Experiencing some mild nausea or bloating after eating is sometimes called a "sour stomach. Pepto Bismol is a medication that treats diarrhea and symptoms associated with indigestion.
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Learn more about how to improve your…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Self Care Tips Nutrition Skin Care Guide Dry Skin Remedies Acne Eczema Types Psoriasis Basics. Nutrition Evidence Based The 11 Best Ways to Improve Your Digestion Naturally.
Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Melissa Groves — Updated on March 13, Eat whole foods. Share on Pinterest Photography by Aya Brackett. Get plenty of fiber.
Add healthy fats to your diet. Stay hydrated. Manage your stress. Eat mindfully. Chew your food. Get moving. Slow down and listen to your body. Consider lifestyle changes. Incorporate gut-supporting nutrients.
The bottom line. How we reviewed this article: History. Mar 13, Written By Melissa Groves. Dec 23, Medically Reviewed By Alissa Palladino, MS, RDN, LD, CPT.
Share this article. Read this next. Natural Laxatives for Constipation: Everything You Need to Know. By Rachael Ajmera, MS, RD. By Kris Gunnars, BSc. By Adda Bjarnadottir, MS, RDN Ice and Rachael Ajmera, MS, RD. Does Eating Slowly Help You Lose Weight? Why Is Fiber Good for You? The Crunchy Truth. Known as the microbiome, your gut is home to millions of bacteria and other microbes—both good and bad—and can influence your health in many ways.
The key is to balance the ratio of good to bad bacteria within the gut microbiome. According to a review in the journal Microorganisms , the "right balance" is different for everyone, as each person has their own personal microbiome profile that is initially influenced by several factors including how your mother gave birth to you and whether you were fed infant formula or breast milk.
According to a large review in the journal Nutrients , what you eat directly influences the makeup of bacteria in your gut. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, reduces inflammation, keeps your brain healthy and helps you maintain a healthy weight.
A study published in Nature Microbiology suggests that a healthy microbiome can even help with depression. It's never too late to change your diet to support better gut bacteria.
The same Nutrients review suggests that switching from a mostly animal-based diet to a mostly plant-based diet and vice versa can change the makeup of your microbiome in as little as 24 hours—for better or for worse.
So how do you improve your own microbiome? Eat more: Probiotics, prebiotics, fiber, polyphenols and fermented foods. Eat less: Artificial sweeteners, red meat, processed foods and alcohol. Here, we break down each category and explain what each one means.
Probiotics are the beneficial bacteria that live in your gut and can be found in fermented foods like sauerkraut, kimchi, miso and yogurt. Eating foods that are naturally rich in probiotics adds good bacteria to your gut. The most common types of good bacteria are Lactobacillus and Bifidobacterium , with each having its own specific strains.
In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart and skin healthy.
Sauerkraut is made from cabbage and salt. During the fermentation process, microorganisms eat the sugar present in cabbage and produce carbon dioxide and acids.
The probiotics created during fermentation assist with digestion and add good bacteria to your gut. Try to make your own sauerkraut. Most store-bought sauerkraut is pasteurized, which kills bad bacteria as well as the beneficial bacteria created through fermentation.
One cup of sauerkraut has 4 grams of fiber, per the USDA. Probiotics in the gut use fiber as fuel. Enjoy sauerkraut with grilled chicken, substitute it for pickles on a sandwich or burger, add it to potato salad, or put it on a cheese plate and serve your friends something good for their guts.
Kimchi, also fermented cabbage, is the spicy Korean cousin of sauerkraut. It can have scallions, radishes and shrimp added to give it more flavor. Look for it in the refrigerated section near sauerkraut, other Asian sauces and pickles, or better yet make your own to maximize probiotic content.
Kimchi is delicious added to a fried rice bowl with veggies and an egg. Kefir is like drinkable yogurt. It's made when kefir grains, which are colonies of yeast and lactic acid bacteria, ferment the sugars in milk, giving it a slightly thicker consistency and tart flavor. Similar to yogurt, kefir is packed with probiotics, as long as the store-bought brand you buy uses milk that is pasteurized prior to the fermentation process.
Pasteurization before fermentation ensures kefir contains live and active probiotics when you consume it. Buy plain kefir instead of flavored to skip added sugars or make your own kefir.
Due to fermentation, kefir has a slightly tart and acidic taste, which makes it a tasty addition to a breakfast smoothie in place of milk. Or try substituting kefir for milk in one of our overnight oats recipes for a healthy combo of probiotics and fiber.
Kombucha is a tart, fizzy tea made by adding a SCOBY symbiotic colony of bacteria and yeast and sugar to green or black tea. It's then fermented for a week or more. During fermentation, alcohol and gases are produced, giving the kombucha natural carbonation.
The amount of alcohol is usually less than 0. Pasteurization is used to limit alcohol content, which means commercial kombucha contains few if any probiotics. To keep the alcohol levels down on your homemade kombucha brew, make sure to keep it cold and refrigerated and shorten the fermentation time.
You could also try using a different type of tea. One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea.
When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic. When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea.
Keep in mind that some kombuchas, like those made from black tea, contain caffeine. Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own.
Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process. You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium.
Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics.
Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad.
Yogurt is probably the most popular probiotic and for a good reason. My go to for breakfast or an afternoon pick-me-up! It tastes great but there's a couple of things that I guess could be improved: 1. The serving, I assume it refers to 1 scoop but it's not specified 2.
It's a bit difficult to mix it with water, it takes a bit long to shake it 3. It would be great if Protelicious had vegan products.
Incorporate More Probiotics into Your Diet Probiotics are beneficial bacteria that promote a healthy gut environment. Some excellent sources of probiotics include: Yogurt: Choose plain, unsweetened yogurt with live active cultures. Kefir: A fermented dairy product similar to yogurt, but thinner in consistency.
Sauerkraut: Fermented cabbage that's packed with probiotics. Kimchi: A spicy Korean condiment made from fermented vegetables. Miso: A traditional Japanese seasoning made by fermenting soybeans. Reduce Sugar Consumption Excess sugar consumption can have a detrimental effect on your gut health. To support a healthier gut, consider these tips for reducing your sugar intake: Limit Processed Foods: Processed foods are often loaded with hidden sugars.
Read labels and opt for whole, unprocessed foods whenever possible. Choose Natural Sweeteners: If you need a sweet fix, opt for natural sweeteners like honey or maple syrup in moderation.
Cut Back on Sugary Drinks: Sugary beverages like soda and fruit juices can be a significant source of added sugars. Opt for water, herbal teas, or unsweetened alternatives. Prioritize Quality Protein Sources Protein is essential for overall health, but the source of your protein matters when it comes to gut health.
Here are some protein-rich foods that are gentle on your digestive system: Lean Meats: Choose lean cuts of poultry, fish, and grass-fed beef. Plant-Based Proteins: Incorporate beans, lentils, tofu, and tempeh into your diet. Fatty Fish: Salmon, mackerel, and sardines not only provide protein but also omega-3 fatty acids, which can benefit your gut.
Embrace Fiber-Rich Foods Fiber is the unsung hero of gut health. To increase your fiber intake, consider these dietary choices: Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains. Fruits and Vegetables: Incorporate a variety of colorful fruits and vegetables into your meals to ensure a diverse range of fiber sources.
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