How to boost gut health?
22 ways to improve your gut bacteria, based on science
How to increase good bacteria in gut naturally? How to improve gut health naturally?
We see health gurus all over social media. We begin to think it is impossible for us to look like them and live like them. What if I told you I had the key to a healthier life for you? I have tips on ways to improve your gut health. It all starts with your gut!
You may gym, sleep well, or take chronic medication. However, real and true health starts in your gut. Below I’ll share my top tips on gut health so that you can become a happier and healthier you.
What is gut health and why is it important: The importance of gut health
Why is gut health important? Why healthy gut is important?
Here is a list of reasons why gut health is important:
- A healthy gut develops and maintains healthy bowel movements.
- Reduces migraines and headaches.
- Reduces flatulence.
- Aids heartburn and acid reflux.
- Manages and prevents autoimmune conditions.
- Reduces bloating.
- Gives a healthy balance to stomach acid.
- Develops a diverse microbiome for longevity in health.
- Addresses systemic inflammation.
- Reduces risk of cancer growth.
- It fixes gut dysbiosis.
Living with a healthy gut can set you ahead in health and your life. As a qualified Gut Health Expert, I can guarantee you that a healthier gut will lead to a healthier you.
Many of the chronic or genetic illnesses we experience are simply due to an unhealthy gut. This is called Nutrigenomics. A scientific field that shows a link between what we eat and which genes are activated in our bodies.
Do you want a digestive health journal? Click here: https://badgut.org/digestive-health-journals/
What are the symptoms of an unhealthy gut? How do I know if I have bad gut bacteria?
Signs of an unhealthy gut | Improve gut health: Recognize the signs of an unhealthy gut
Before we dive into my expertise in gut healing. We first need to rule out any symptoms of an unhealthy gut. This allows you to get the problem at the root and work to a solution.
Are you suffering from an unhealthy gut? Find out below.
15 surprising symptoms of an unhealthy gut
The signs and symptoms of an unhealthy gut
Here are 15 signs of an unhealthy gut:
- High blood pressure
- Cancer growth
- Tooth decay
- High cholesterol
- Cardiovascular disease
- Mineral deficiency
- Vitamin deficiency
- Digestion problems
- Food sensitivities
- Irritated Bowel Syndrome
- Small Intestine Bacterial Overgrowth
- Gastric ulcers
Although I only mentioned 15, there are hundreds of day-to-day struggles that you face that could all point to your gut. From your moodiness to your constant fatigue. Sometimes gut health issues aren’t chronic, but it does lower the quality of your life.
Whether you want to live a more refreshed daily lifestyle or you want to curb that chronic medication. Here are my top 22 pieces of professional advice to give you a healthier gut.
How to improve your gut health | 22 simple ways to improve your gut microbiome starting today
22 hacks to boost digestive health and heal your gut in 2022
Top 22 proven ways to heal your gut and digestive system:
- Eat a range of diverse food
- Whole grains for gut health
- Go plant-based
- Mindful eating
- Get a Nutritional Therapist
- Increase water intake
- Have more fermented food
- Increase your fiber intake
- Quality sleep
- Reduce antibiotics and medication
- Decrease sugar
- Stress management
- Consider supplements
- Regular exercise
- Decrease smoking and alcohol
- Support your immune system
- Consider collagen
- Listen to your body
- Healthy fats
- Bonus: be easy on yourself
As a qualified Nutritional Therapist and Gut Health Expert. I deal with all sorts of clients that struggle to follow all or any of these 22 tips. Once they started implementing them, their lives change forever. If you stick to the advice in this post, you can be on your way to the best version of yourself!
Do you want to learn about food that’s bad for your gut health? Read this: https://www.medicalnewstoday.com/articles/326256
Gut hack 1: Eat a range of diverse food
Dietary diversity to promote ”good bugs” in the gut | How to eat a diverse microbiota
What foods increase gut bacterial diversity? How do I make my gut bacteria more diverse?
You increase diversity in your gut by having diverse healthy gut bacteria. Gut bacteria help your body by digesting fiber, producing important vitamins, fighting diseases, and controlling your mood.
Having a diverse gut microbiome reduces how much harmful bacteria you have. It protects you against instability in your gut. It also improves your gut’s ability to fight illnesses and pathogens. This all improves your immune system.
Fermented food is a great way to start with gut bacteria diversity. As well as mixed herbs.
Gut hack 2: Prebiotics
What are prebiotics and what do they do? Prebiotics foods
Do prebiotics help gut health?
Prebiotic food is a great way to detox your stomach. A detoxed stomach increases your gut health. Prebiotics stir away toxins from your insides. They encourage the growth of good bacteria in your gut.
You do not need to find a fancy prebiotic medication. You should eat more plant-based food. These include garlic, oatmeal, bananas, beans, honey, and onion. To improve your gut health and overall wellness, add some prebiotics to your diet.
Gut hack 3: Probiotics
Do probiotics help with gut problems? What happens when you start taking probiotics?
Probiotics are key in nourishing healthy bacteria in your gut. Probiotic foods help you to create a balance between helpful bacteria and harmful bacteria in your gut. This promotes gut health and a strong immune system.
It is important not to take constant probiotic medicine as they can weaken your immune system and healthy cells. Rather fill up on natural probiotic foods, like fermented food.
They are an excellent source of prebiotics that are natural and readily available. They are fermented with probiotic bacteria or yeast.
These include kefir, sugar-free yogurt, kimchi, and kombucha.
Gut hack 4: Whole grains for gut health
Are grains good for your gut? Why are whole grains good for your gut?
In my practice, a stress-free life is one of my top tips for a healthier life and happier gut. Did you know that whole grains can release serotonin to reduce stress? Whole grains are a feel-good food that you should definitely eat more of.
Gut hack 5: Go plant-based
Does a plant-based diet improve gut health? Is plant-based better for the gut? Can a plant-based diet heal the gut?
A plant-based diet is your one-way ticket to a healthier gut. Once you dial down on the dairy milk and cheese, you will notice you feel healthier and more energised.
Lactase is the enzyme in dairy and more than half of the world can’t digest it. Find packaging that has “dairy-free” or “suitable for vegans” on it to help you cut down on this.
Plant food is filled with anti-inflammatory and antioxidants that are so good for your gut and immune system.
Gut hack 6: Mindful eating
What is mindful eating and how is it beneficial? Mindful eating: A tool to fix your digestive problems
Mindful eating for a healthier brain-gut connection
If you’ve never heard of mindful eating, don’t fret. It is pretty simple to grasp and very important to your health! So, here is what you need to know about mindful eating.
Mindful eating is a way to reprogram your mind to be present while you’re eating. Being present while eating allows you to release stress associated with food.
Many mental and health challenges are caused by a poor relationship with food. Mindful eating is a powerful way to train your thoughts that food is not your enemy and that it’s an enjoyable process when you do it in a healthy way!
Gut hack 7: Get a Nutritional Therapist
Can a nutritionist help with gut health?
A Nutritional Therapist can heal your gut. A session with a Nutritional Therapist will show you how to heal your digestive system and renew your gut. A Nutritional Therapist can:
- Help you develop and maintain healthy bowel movements.
- Show you ways to reduce migraines and headaches.
- Manage autoimmune conditions and prevent additional ones from developing.
- Suggest food that reduces bloating.
- Give lifestyle advice to reduce flatulence.
- Reduce heartburn and acid reflux with health tips.
- Help you balance stomach acid to healthy levels.
- Show you ways to develop a diverse microbiome which is the key to longevity.
- Address and reduce systemic inflammation.
- Fix gut dysbiosis.
Gut health nutritionist near me
I am Siobhan Swart, a Nutritional Therapist, and Gut Health Expert. I am available in Ireland. If you are anywhere else in the world, don’t fret. I am also available online and always ready to heal you and your gut.
Book a free 30-minute consultation with me and we can take the steps together to a healthier and happier you. https://www.healthconcepts.ie/services/
Gut hack 8: Increase water intake
Can drinking water improve your gut health? Stay hydrated to maintain gut health
Water is a must when it comes to making healthy changes. It is the one liquid that naturally clears your toxins. Remember the diverse gut bacteria we spoke about in hack 1? Water also helps with this diversification.
Water can alleviate digestive problems like constipation and diarrhea. It also lessens gastrointestinal infections.
Gut hack 9: Have more fermented food
Why are fermented foods good for the gut? Why are fermented foods good for you?
What kinds of foods are fermented? Fermented foods decrease inflammation and improve gut
As soon as you increase fermented food in your diet, you’ll notice good changes. These include improved immune health and higher diversity in the gut microbiome.
Fermented food is also helpful in alleviating digestion-related issues. You’ll feel lighter and more at ease with this food sort.
Fermented food include kimchi, kefir, probiotic yogurt, and more. Interested in learning more about a fermented food diet? Read here: https://www.healthline.com/nutrition/8-fermented-foods
Gut hack 10: Increase your fiber intake
Is fiber good for gut bacteria? Does fiber increase gut bacteria?
Fiber is a must when healing your gut. It is an aid in stimulating healthy gut microbiomes. If you feel constipated, chances are you need more fiber.
It is helpful in removing waste through the body in a smooth and efficient manner. It also protects your gastrointestinal lining. It prevents bacteria from targeting your gut lining.
Gut hack 11: Quality sleep
Is insomnia related to gut health? Can lack of sleep cause digestive problems?
What happens to your gut when you sleep?
My practice is all about making health easy and attainable. Sleep is one of the best ways to heal and aid most of your body without paying a thing!
Sleep improves your gut flora. This stimulates healthy gut bacteria and produces a healthy gut. With quality sleep, you reduce stress which reduces poor immune system health and digestive trauma.
Gut hack 12: Reduce antibiotics and medication
Do antibiotics destroy your gut? Antibiotics can kill healthy gut bacteria
If you’ve ever had antibiotics, you know just how awful your body feels during the first day or 2. Over extensive use of antibiotics and artificially made medicine can actually kill the healthy bacteria in your gut.
They can lead to much gut-related trauma like infections, pains, and a weakened immune system. It’s best to cut down on medicine as much as possible and look to food and gut health for healing.
Gut hack 13: Decrease sugar
How too much sugar affects the gut microbiome | The connection between sugar and your gut
When a Nutritional Therapist tells you to cut down on the sugar, it’s for good reason. Sugar and processed food are the main stimulators of inflammation in the body.
Sugar is counter-productive to the good bacteria in your gut. This results in a loop of you craving more sugar and causing more damage. Try sugar-free or low-sugar options for better health.
Gut hack 14: Stress management
How stress impacts the microbiome and gut health | How does stress affect gut health?
A lot of our health issues are stimulated emotionally. In my practice, I emphasise the importance of stress management. When you reduce your stress, you heal your immune system.
A peaceful mind releases happy hormones. These stimulate a healthy immune system.
Gut hack 15: Consider supplements
What supplements should I take to clean my gut? Supplements and your gut health
When we hear supplements, we think “artificial” and “bad”. There are multiple healthy supplements that were made to protect your gut. As a Gut Expert, I sell many supplements that will naturally heal your gut and renew your digestion.
Some of the best ones include:
- Biocare L-Glutamine powder 200g
- Biocare Magnesium Citrate 90 Capsules
- BioCare Slippery Elm Plus
- HCL Guard+
- Microbiome Mega mucosa 150g
- Megasporebiotic 60 Capsules
- Pure encapsulations Digestive enzymes ultra
- Pure encapsulations Magnesium Citrate 90’s
- Triphala Plus (Triphala Rose)- 60 Tabs
Interested in finding out which one is best for you? Read more on my website: https://www.healthconcepts.ie/product-category/gut-health-basics/
Gut hack 16: Regular exercise
Does exercise improve gut health? Does exercise help gut inflammation?
Besides that you can eat better for your gut. You can also do better for your gut. Exercising for at least 20 minutes a day can improve your health symptoms. It is beneficial for your mood, your metabolism, your digestion, and your energy.
Gut hack 17: Decrease smoking and alcohol
Does smoking affect gut health? Does alcohol destroy healthy gut bacteria? Can alcohol damage the gut?
Not only is alcohol fattening, detrimental to your liver, and bad for your lifestyle choices. It can also have a horrible impact on your gut health. The same goes for smoking.
Smoking and drinking create so many opportunities for inflammation in the body. Alcohol degrades the healthy bacteria in your stomach. It also causes constipation, pains, and bacterial imbalances.
Gut hack 18: Support your immune system
Gut health and the immune response | How can I improve my gut and immune system?
Does gut health affect immune system? Does gut bacteria boost the immune system?
Your gut health affects your immune system. As a matter of fact, your gut health affects nearly every aspect of your body. Happy gut, happy life is my motto in my practice.
What you eat changes the diversity in your gut. This creates a composition of bacteria. If it is bad gut bacteria, it will negatively affect your immune cells.
It’s important to protect your gut to protect your immune system- and vice versa.
Gut hack 19: Consider collagen
Does collagen reduce gut inflammation? The benefits of collagen for gut health
The main benefits of collagen are:
- Contains a high level of amino acids glycine
- Contains helpful proline
- Has glutamine
- Heals intestinal tract
- Protects stomach
- Protects gut lining
- Aids in digestion
- Helps leaky gut syndrome
- Support digestion
- Boost immune function
If you struggle to make your own food whether you are too busy or not sure what to make. Then I would suggest adding collagen supplements to your diet. It’s important to always follow directions and use instructions to ensure you use them correctly.
Gut hack 20: Listen to your body
Listen to your gut: A brief guide to digestive health
Did you know, your body speaks to you? If you really take a moment and listen, you can ‘hear your gut speak to you.
Your gut is often termed your second brain. It is the powerhouse of your body. Your gut bacteria affects the health of almost every part of your body. Your gut affects all aspects of your health including your skin, digestion, immune system, bone strength, brainpower, and mood.
The functions of your body are stimulated by your brain and then the gut comes in and controls what is healthy and what isn’t.
Gut hack 21: Healthy fats
Are healthy fats good for gut health? Why fats matter to your gut and general health
Here is a list of healthy fats that can be good for your gut:
- Extra virgin olive oil
- Dark chocolate
Fats are actually good for your gut- healthy fats in small doses. The term “fat” has been associated with so many negative connotations, that our go-to response is to feel negatively towards it.
Unhealthy fats can cause many health problems and diseases. However, healthy fat can improve your body’s functionality, lower cholesterol and actually promote weight loss. Seeds contain high polyunsaturated fat. They are super versatile and can be eaten with anything.
Eggs are a wonderful source of protein, but also a good healthy fat. Then there’s avocado. One of the best sources of fat in fruit with good fiber and vitamin E content.
Extra virgin olive oil is one of my favourite oils to make dressings with (in healthy moderation) because it is filled with healthy monounsaturated fats. Dark chocolate is a great snack alternative. I don’t encourage snacking on chocolate all the time, vitamin A, B, E, calcium, iron, and plant-based antioxidants are all found in dark chocolate.
Bonus: be easy on yourself
All these 22 tips are entirely doable and perfect for both beginners and professionals. However, if all this information feels overwhelming to you, it’s okay. Just breathe.
From years of experience, my number one tip is to take it easy on yourself. One step at a time. Changing daily lifestyle, exercise, and eating habits isn’t easy. It’s important to your gut that you remain kind to yourself in this process.
Small changes every day can lead up to great results.