Our gut is one of the most important organs in our body. It harbours trillions of microorganisms that play a crucial role in our health. A balanced intestinal flora is the key to a healthy and happy life. But what happens when the balance in the gut is disturbed and how can we improve our gut health naturally?
The effects of a disturbed intestinal balance
A disturbed balance of intestinal bacteria can lead to unpleasant symptoms such as bloating, diarrhoea, constipation, abdominal pain, nausea and even vomiting. But the effects of an unhappy gut go far beyond the digestive tract. It can also lead to migraines, mood swings and a weakened immune system.
Nine effective tips for better gut health
Luckily, there are some simple changes you can make to your lifestyle and dietary habits to increase the diversity and number of beneficial gut microbes:
1. Plenty of fruit and vegetables
Fruit and vegetables are rich in fibre, which is loved by our gut bacteria. Eating them helps them to grow and thrive, which in turn leads to a healthier gut. Aim to eat at least 30 different types of vegetables every week - variety is the key to gut health!
2. Make friends with prebiotics and probiotics
Probiotics are like little superheroes, bringing beneficial bacteria into our gut through delicious fermented foods such as yoghurt, kefir, kombucha, sauerkraut and miso. Prebiotics are their helpers - they provide the fuel for these superheroes and are found in unprocessed foods such as apples, asparagus, bananas, garlic and lentils.
3. Stress relief
Stress can really mess with our gut. When we're stressed, our bodies produce stress hormones that can cause inflammation and alter the function of our gut. Find out what helps you relax - whether it's meditation, yoga, deep breathing, journaling or a massage.
4. Reduce sugar and processed foods
Too much sugar, especially refined sugar, can disrupt the balance of our gut bacteria and lead to an overgrowth of "bad" germs. Processed foods often contain ingredients that either crowd out the beneficial bacteria or give the harmful ones a boost.
5. Avoid unnecessary antibiotics
Antibiotics can destroy both the good and the bad bacteria in our gut. If you have to take antibiotics, make sure you replenish the good bacteria afterwards with plenty of gut-friendly foods.
6. Get enough sleep
Sleep is crucial for the repair and regeneration of our bodies, including our gut. Aim for seven to eight hours of uninterrupted sleep every night so your gut can do its job.
7. Exercise
Physical activity can increase the number of fantastic gut microbes. Even a short 10-minute walk can make a difference! Find ways to incorporate some movement throughout the day - take the stairs, go for a walk during your lunch break or dance to your favourite tunes!
8. Drink enough water
Water is essential for good digestion and a happy gut. Aim for at least 1.5 to 2 litres of water a day and adjust this amount according to your activity level and the weather.
9. Quit smoking
Smoking increases the risk of all sorts of health problems, including chronic bowel disease and cancers of the digestive tract. Quitting smoking is one of the best things you can do for your overall health and your gut!
Taking care of your gut means taking care of your whole self. By following these simple but effective tips, you can improve your gut health and lead a healthier and happier life. Listen to your gut and give it the love and attention it deserves!
Frequently asked questions
How can I improve my gut health?
A balanced, high-fibre diet is the key to good gut health. Eat plenty of fruit, vegetables and wholemeal products every day. Probiotic foods such as yoghurt, kefir or sauerkraut can also support your intestinal flora. Sufficient fluids, regular exercise and stress reduction also contribute to a healthy gut. Avoid foods high in sugar and fat as well as excessive alcohol consumption. With these simple measures, you can actively do something for your gut health yourself.
Which 3 foods are not good for the gut?
Sugar, white flour products, processed meat and excessive alcohol consumption can damage your gut health. They promote inflammation, disrupt the balance of the intestinal flora and irritate the intestinal mucosa. Try to reduce these foods and instead focus on a balanced, high-fibre diet with plenty of fruit, vegetables and wholegrains - this will do your gut some good and help prevent complaints.
Which drink cleanses the bowel?
Water is the best drink for cleansing the bowel. It supports the body's natural detoxification processes, aids digestion and helps to regularly empty the bowels. Drink at least 1.5-2 litres of pure water a day, preferably spread throughout the day. Unsweetened herbal teas such as fennel, aniseed or caraway can also stimulate intestinal activity and relieve flatulence. Drinks with probiotic cultures such as kefir or kombucha are also a good choice for healthy intestinal flora. On the other hand, you should largely avoid sugary drinks and alcohol, as they can disrupt the delicate balance in the gut.
You might also be interested in this
Sources
- Sonnenburg, E. D., & Sonnenburg, J. L. (2014). The gut microbiome at the interface of health and disease. Nature Reviews Disease Primers, 2, 16030. doi: 10.1038/nrdp.2016.30
- Clemente, J. C., Ursell, L. K., Parfrey, L. W., & Knight, R. (2012). The impact of the gut microbiota on human health: An integrative view. Cell, 148(6), 1258-1270. doi: 10.1016/j.cell.2012.01.035
- Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., ... & Williams, C. L. (2009). Health benefits of dietary fibre. Nutrition Reviews, 67(4), 188-205. doi: 10.1111/j.1753-4887.2009.00189.x
- Sanders, M. E., Guarner, F., Guerrant, R., Holt, P. R., Quigley, E. M. M., Sartor, R. B., ... & Mayer, E. A. (2019). An update on the use and interpretation of the probiotic concept. Journal of Clinical Gastroenterology, 53(6), 467-475. doi: 10.1097/MCG.0000000000001149
- Selye, H. (1956). The stress of life. McGraw-Hill.
- Patel, S. R., & Hu, F. B. (2018). The association between sleep duration and weight gain in women. Obesity, 26(5), 791-798. doi: 10.1002/oby.22157
- Lee, D. C., Sui, X., & Blair, S. N. (2012). Combined effects of cardiorespiratory fitness and adiposity on mortality in men. Journal of the American Medical Association, 308(12), 1245-1253. doi: 10.1001/2012.jama.11268
- Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., ... & Messina, G. (2017). Exercise modifies the gut microbiota with positive effects on the immune system. Oxidative Medicine and Cellular Longevity, 2017, 1-13. doi: 10.1155/2017/3831972
- Lichtenstein, L., & Schwab, U. S. (2018). Effects of sugar-sweetened beverages on weight gain: A systematic review. Nutrients, 10(10), 1519. doi: 10.3390/nu10101519
- Martínez-González, M. A., & Martín-Calvo, N. (2016). The major European dietary patterns and metabolic syndrome. Reviews in Endocrine and Metabolic Disorders, 17(3), 261-273. doi: 10.1007/s11154-016-9337-8
- Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. doi: 10.3390/nu12010236
- Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74-92. doi: 10.1136/bmjnph-2020-000085
