In many ways, this statement is true because if your gastrointestinal tract is fully functional, you are able to absorb properly all nutrients essential for your health.
At the same time, you will feel better because a dysfunctional gut can be highly disruptive. So how can you improve your gut health? There are a number of simple yet time-tested steps that you should follow.
This list of tips can help keep your gut in top shape.
1. Increase your fiber intake
Dietary fiber intake is one of the most important factors that affect gastrointestinal health.
The lack of dietary fiber consumption is linked to a higher frequency of gastrointestinal problems such as constipation, as well as an increased risk in developing chronic diseases such as colon cancer and irritable bowel syndrome.
Having your daily fix of both soluble and insoluble fiber optimizes gastrointestinal health. Naturally available on vegetables and whole grains, fiber helps in keeping the gastrointestinal tract clean and regulating the frequency of defecation.
2. Drink more water
Water is important for optimal gastrointestinal health for multiple reasons. Remember that as your stool is formed, especially if you are into a high-fiber diet, water is absorbed.
Lack of water consumption results to stools that are too hard, which is both difficult to pass and puts unnecessary strain to your rectum. Consuming enough water not only ensures proper functioning of your gastrointestinal tract, but also prevents possible dehydration, a common problem associated with diarrhea.
As a bonus, water will help fill up your stomach, an effective way to control your food intake while dieting.
3. Limit excessive fat consumption
Consuming too much fat is linked to ineffective function of your gastrointestinal tract. Fat is not easy to digest, meaning fatty foods stay in your gut longer.
When food stays in the intestines for too long, it can lead to constipation. Another problem associated with consuming too much fat in your diet is it puts a strain on organs associated with fat digestion such as the liver, gallbladder, and pancreas.
For optimal gut health, it is important that you eat fatty foods with moderation. If you happen to eat high-fat meals, you can combine it with fiber-rich food to facilitate digestion.
4. Use probiotics
Your gastrointestinal tract contains natural bacteria inside. These so-called “good bacteria” performs a lot of wonders for your body, from aiding with the digestion of food to making more nutrients available for absorption.
It can also help with digesting nutrients that you otherwise cannot digest properly, such as lactose.
You can replenish your gut’s natural flora with the help of probiotics. Food such as yogurt are naturally probiotic. There are now also supplements that contain probiotics. Replenishing your gut flora daily thru probiotic food and supplements will improve your gut health.
5. Use medications responsibly
While some medications and supplements can help improve your health, it can also compromise the normal function of your gut.
For example, the excessive use of laxatives or anti-motility drugs can adversely alter the functions of your gut and can even lead to water and nutrient imbalances.
Also, the use of antibiotics can deplete your gut’s natural bacterial colonies, which can make digestion difficult. Other drugs may have unintended side effects that can alter your gut function. As such, drugs must be used responsibly.
6. Eat on time
Eating on time is highly beneficial for the health of your gastrointestinal tract.
Much has been said about the ill effects of not eating on time. Eating too rapidly makes your gut hyperactive, while prolonged fasting and then eating abruptly (most especially in large amounts) will disrupt the movement of your gut.
Eating your meals and snacks in a fixed schedule will keep your gut moving at a steady pace, which makes it less prone to being upset. While it may take some adjustment on your part, try to set a specific time when you’re going to have your breakfast, lunch, dinner, and snacks in-between.
7. Cut down on some bad habits
Some bad habits we do on a daily basis actually has a negative effect on your gastrointestinal function.
Excessive consumption of acidic food and beverages such as soda and coffee can damage the lining of your stomach, which can lead to GERD, heartburn, and altered digestive function.
Chronic consumption of alcohol and tobacco can also adversely affect gut health, while also increasing your risk of developing diseases such as acid reflux diseases, pancreatitis, gallstones, and gastrointestinal cancers.
8. Get regular exercise
Regular exercise is known by many as a way to shrink your tummy, but it is also a great way to ensure that everything inside your tummy is functioning properly.
When you are exercising, you keep food moving in your digestive tract, which leaves little room for constipation. It is also a great way to raise your metabolic rate, which is essential for efficient burning of food into energy.
Last but not least, regular exercise is one way for you to properly regulate your weight, which can positively impact your digestive tract function. Have regular exercise for improved gut health.
9. Practice healthy stress management
Stress affects many parts of your body, including your digestive system. When you are stressed, it has an immediate negative effect in your gut health.
Stress causes the production of certain hormones that will alter the rhythm and functions of your digestive tract. Your metabolism gets disrupted, stomach acids get erratically produced, and your gut motility either becomes too fast or too slow.
At the same time, stress pushing you to bad eating habits, which can further harm your gut health. Improving your stress management techniques will help boost your gut health significantly.
Those are some practical ways on how you can improve your gut health. Improve digestive efficiency and prevent the development of gastrointestinal diseases by following the tips we recommended.
Help your gastrointestinal tract function at a high level for optimal wellness, even as you advance in age.
