At any moment, there are about trillions and billions of bacteria that live in your gut also known as “ microbiome” that play an important role in everything from the digestion of food to regulation of metabolism.
Most of these bacteria are present in your intestines. Collectively they are known as Gut Microbiota and are an important part of your overall health. It is known that the foods you eat, greatly affects the type of bacteria that live inside you. To achieve overall good health and healthy lifestyle lets see how you can improve your gut and colon:
1. Cook Whole Grains: Whole grains contain lots of fiber and non-digestible carbs like beta-glucan. These are not absorbed in the small intestine but they are digested by the large intestine. They promote the growth of beneficial bacteria in the large intestine. In humans, whole grains also increase the growth of bifidobacteria, lactobacilli, and bacteroidetes. It also gives a feeling of fullness and reduced inflammation and the risk of heart disease.
2. Sip Some Polyphenols: Polyphenols are also very helpful in improving gut and colon health. They are plant-derived compounds that have many health benefits such as lowering blood pressure, cholesterol levels and inflammation in the body. These are not always digested by the human cells but most make their way to colon and digested by the gut bacteria.
Food rich in polyphenols Include
- Green tea
- Cocoa and dark chocolate
- Red wine
- Grape skins
3. Foster Gut Health by Diversifying Your Diet: People suffering from Gut related issues or any other medical issues like diabetes and allergies lack a healthy microbial bacterial population. Thus it is important to maintain a healthy diet and lifestyle for maintaining a healthy gut.
4. Include Fermented Foods: Fermented foods like yogurt, kimchi, Tempe, kefir are rich in lactobacilli, bacteria which have many health benefits. Yogurt is also good for people who are lactose intolerant and it helps in improving the gut and colon health.yogurt products may also decrease the risk of certain disease-causing bacteria in people with irritable bowel syndrome or IBS.
5. Be Diligent About Your Dental Health: It might seem strange to mention oral health while we talk about gut but it’s all connected. Researchers have found that the harmful forms of bacteria that grow in your mouth often make their way to the gut or even the bloodstream. Therefore regular brushing can help to keep those harmful microbes under control.
6. Reduced Stress: It is very important to manage stress for many aspects of health, including gut health. Many studies done on animals have suggested that microorganisms in the intestines can be disrupted by many psychological stressors. There are many stressors can negatively affect gut health such as:
- psychological stress
- disruption of the circadian rhythm
- Sleep deprivation
It can be managed by meditation, deep breathing exercises, and progressive muscle relaxation, physical exercises, sleeping well, and eating a healthy diet can also reduce stress levels.
7. Exercise Regime: Regular exercise is very important for gut and colon health and weight management. To keep the gut healthy we should do exercise at least for 30- 60 min. It is also found that the people who are physically active had a larger variety of gut flora than the people who are not physically active.
8. All About Fiber!
Try to consume a high fiber diet that will help maintain a healthy colon because fiber gives the feeling of fullness and regular bowel movement by keeping things moving through the colon. The great sources of fiber such as seeds, berries, lentils, beans, broccoli, apples,pears, peas, nuts can be included in your daily diet.
9. A Perfect Schedule!
Always try to eat your meals and snacks on a regular basis. It will help to keep your digestive system better. The gap between meals should not exceed more than three to four hours. This may create acidity in the body. We have to take light and healthy snacks between meals because the digestive power is strongest in the afternoon. A highly nutritious meal in the afternoon would be absorbed the best and good for the body. The digestive power weakens As the day goes along so meals should be lighter in the dinner.
10. Snack on Nuts!
Like Grains, Nuts are also packed with fiber and help to improve the gut bacteria. Walnuts, almonds have been seen to be a good source.
Simple diet and lifestyle changes can help improve your digestion by combining along with mindful eating, stress reduction and exercise on a regular basis. Certain nutrients are necessary for a healthy gut, thereby ensuring that your body gets enough probiotics, glutamine and zinc too may improve your overall digestion and wellbeing.