Furthermore, studies have promotihg that quitting smoking improves acid reflux symptoms If you need helpful lenses before Digesyive Meal planning for beginners read, keep an eye out Digestive health promoting habits blue light-blocking readers, like these from Warby Parkeror even splurge for a blue light filter on your next pair of prescription eyeglasses. Dejunking Your Diet. It's possible to get all the vitamins you need from the food you eat, but supplements… READ MORE. We couldn't agree more with this plant-focused advice.

Digestive health promoting habits -

Fried and grilled foods are tasty treats but have a downside. Fried foods have unhealthy fats, while high-temperature grilling can create carcinogens cancer-causing chemicals. Good choices are: steaming, stewing, poaching, braising, boiling, or microwaving.

Probiotics are healthy bacteria that keep bad bacteria in check and nourish your gut for healthy digestion. Good choices are: yogurt, kimchee, raw apple cider vinegar, garlic, onion, and sauerkraut. If you get constipated, you may not be drinking enough.

Drinking water helps prevent constipation and supports healthy bowel function. How much water you need per day depends on many factors like your size, activity level, and health.

In general, adults need cups of water per day. Good choices are: water, green tea, black coffee, fat-free milk, fresh-squeezed juice. Regular exercise helps food move through your digestive system faster, reducing the risk of nausea, bloating, constipation.

Regular exercise can also improve the symptoms of constipation and inflammatory bowel disease. Good choices are: taking a walk after meals or 30 minutes of moderate to vigorous exercise daily.

Maintaining a healthy weight reduces your chances of developing GERD, gallstones, some digestive cancers, and more. Following suggestions for a healthy diet and regular exercise can help you maintain a healthy weight.

You know smoking is bad for your lungs, but you might be surprised to find that it’s also bad for your digestive system. Gaining or losing weight without changing your diet or exercise habits may be a sign of an unhealthy gut.

Weight loss may be caused by malabsorption because of small intestinal bacterial overgrowth SIBO. On the other hand, weight gain may be caused by insulin resistance or increased inflammation.

Research indicates that an imbalance in gut bacteria may be linked to fragmented sleep and short sleep duration, which may lead to chronic fatigue. While the cause remains unclear , it appears to be connected to inflammation, metabolic function, and mental health.

Skin conditions like psoriasis may be related to the types of bacteria present in the gut. Many studies have found connections between the gut and the immune system.

An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This may lead to autoimmune diseases , where the body attacks itself mistaking its cells and organs for harmful invaders.

Food intolerances are the result of difficulty digesting certain foods. This is different than a food allergy , which is caused by an immune system reaction to certain foods. Research indicates that food intolerances, like lactose intolerance, may be caused by poor quality of bacteria in the gut.

This can lead to trouble digesting the trigger foods and symptoms like:. There is also some research indicating that food allergies may be related to gut health. You may be able to improve and reset your gut health through lifestyle and diet changes. Consider trying one or more of the following to improve your gut health naturally:.

Chronic high levels of stress are hard on your whole body, including your gut. This is because your body releases certain hormones when it experiences stress. High levels of these hormones affect your body and may compromise gut health.

A few ways to lower stress may include:. Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7—8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have trouble sleeping.

Chewing your food thoroughly and eating your meals more slowly may lower your chances of developing obesity and diabetes while also helping you make better food choices. Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters.

One study also found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections. Staying hydrated benefits your health overall and can help prevent constipation.

It may also be a simple way to promote a healthy gut. While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health.

People who have a severe illness or a weakened immune system should not take probiotics. Also, not all probiotic supplements are high quality or beneficial for your health. You can try eliminating common trigger foods to see if your symptoms improve.

Reducing the amount of processed, sugary, and high fat foods that you eat may lead to better gut health. Eating a diet high in fiber likely contributes to a healthy gut microbiome as well. You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in:.

Diet and gut health appear to be very closely linked. Avoiding processed foods, high fat foods, and foods high in refined sugars is likely important for maintaining a healthy microbiome, as these foods may promote the growth of damaging bacteria. You can eat certain foods that actively promote the growth of beneficial bacteria, contributing to your overall health.

These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health. These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health. A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria.

Looking for some recipes to get you started? Check these out! Research suggests that exercise can increase the number of beneficial microbial species present in the gut 1. Low intensity exercise think: walking, yoga, rowing, pilates, swimming, etc. can also reduce stool transit time, which promotes bowel regularity and shortens the contact time between pathogens and the mucus layering your intestines.

This means that exercise has protective effects, including reducing the risk of colon cancer, inflammatory bowel disease IBD , and diverticulosis 2. Pretty neat, right?

Consider exploring some forms of movement that are enjoyable and accessible to you as you get back into the groove of work, school, and whatever else fall has in store for you. You got this, friend. Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets.

She even writes a few blogs from time to time. Read more health and wellness. HEALTH AND WELLNESS August 17, Share: Facebook Logo Twitter Logo Copy to Clipboard.

Packing that lunchbox? Add a source of fiber and staying power! Consider your mental health. Swap your cocktails for mocktails.

Maintaining good GI health Digestive health promoting habits beyond just promotiing the right Diestive. While diet is certainly important, many Digestivs the decisions haibts you make on a daily basis affect the health of your gastrointestinal tract. Here are a few healthy bowel habits to promote good GI health. Another great habit that can significantly improve your GI health is knowing when to talk to your doctor about GI health. Take colon and rectal cancers for example.