×
Cart 0 0
×
Tips To Improve Your Gut Health

Tips To Improve Your Gut Health

By Darlene Garcia |February 2021

What are some tips to improve your gut health?

  1. Reduce sources of stress
  2. Exercise 150 minutes a week
  3. Eliminate food triggers
  4. Increase fruit and vegetable intake
  5. Add fermented foods to your meals
  6. Take probiotic supplements

If you have an unhealthy gut, you will most likely end up experiencing diarrhea, constipation, bloating, or food intolerances. Your immune system will also be affected, which will have your body catch more infections and increase your chances of getting sick. But the good news is you can do something to prevent these and keep your gut in good shape every day. Here are some gut health tips to help you. Keep on reading!

Reduce Sources Of Stress

When you’re involved in stressful situations, you will often experience a ‘gut-wrenching’ feeling. Stress can affect your digestion, making you undergo nausea or cramping. This is because your brain initiates a fight-or-flight situation, causing your esophagus to go into spasms and acid to increase in your stomach. 

To reduce your stress triggers, you can try the following:

  • Saying “no” to requests if you are busy
  • Delegating tasks 
  • Setting realistic goals 
  • Setting aside time to rest

Exercise 150 Minutes A Week

Exercise 150 minutes a week

Exercise has an impact on your gut’s microbiome—the gut bacteria that aids digestion and boosts your immunity. Research says that exercising can enrich your microflora diversity, increasing the beneficial bacteria that can protect you from gastrointestinal disorders and colon cancer. 

The Centers For Disease Control And Prevention (CDC) recommends 150 minutes of moderate-intensity activity a week for adults in addition to 2 days of muscle strengthening. You can also opt for 75 minutes a week of vigorous-intensity activity. Some activities include brisk walking and riding a bike on level ground. More vigorous activities are jogging, running, swimming, and basketball.

Eliminate Food Triggers

Food intolerances are one of the common causes of bloating, diarrhea, nausea, and acid reflux. Symptoms could even affect the skin, leading to rashes and flushing. To eliminate your triggers, it is advisable to consult a physician. To give you an idea of the common food intolerance triggers, see the following list:

  • Dairy products including milk, cheese, and butter
  • Caffeinated drinks such as coffee, tea, and soda
  • Gluten found in bread, pasta, and cereals
  • Fructose sugar in certain fruits, soda, and honey

Increase Fruit, Vegetable And Whole Grain Intake

Increase fruit and vegetable intake

If your diet consists of mainly meat and carbs, then it’s time to change up your meals and dishes. A diet high in fruits and vegetables can help prevent disease-causing bacteria. In addition to whole grains, these provide your body with fiber that acts as a prebiotic which supports the growth of good bacteria in your gut.

For you to increase your prebiotic intake, you should consume diverse types of foods such as the following:

  • Apple
  • Bananas
  • Garlic
  • Onion
  • Flaxseeds
  • Barley
  • Oats
  • Seaweed

Add Fermented Foods To Your Meals

Are you a fan of Korean food? If you are, then you’d be happy to know that adding kimchi to your diet is great for your gut. Kimchi is rich in probiotics, just like the other fermented foods listed below:

  • Yogurt
  • Sauerkraut
  • Kefir
  • Kombucha
  • Tempeh

Most of these fermented foods are rich in good bacteria that provide many health benefits. For example, Kefir helps treat lactose intolerance and yogurt contains fewer gut bacteria that induce inflammation. Most of these foods are also rich in lactobacilli, which is beneficial bacteria for your gut.

Take Probiotic Supplements

Take probiotic supplements

Aside from fermented foods, you can also consume probiotic supplements. These have a ton of health benefits like treating antibiotic-related diarrhea and fighting the bacteria that causes stomach ulcer.  Out of the numerous microbes found in the gut, two types are commonly chosen as probiotics—the Bifidobacteria and lactobacillus. 

Both limit the growth of bad bacteria in your gut, break down lactose, and support your immune system. Aside from gut health, probiotics might also help lower cholesterol, benefit skin health, prevent oral diseases, and improve fat loss. Furthermore, Lactobacillus Acidophilus has also been found to increase bifidobacteria and lactobacillus species in the gut

Key Takeaway

These gut health tips encourage you to improve your lifestyle by diversifying your food sources, exercising, reducing stress, and increasing probiotic intake. 

If you’re interested in probiotic supplements, Puritan’s Pride has got you covered! Our Probiotic 10 contains both bifidobacteria and lactobacillus strains which offer several health benefits for your gut. 100 million of live culture is also available in the Probiotic Acidophilus tablets.

Recent Post

Health Is Every Day

Health Is Every Day

June 2021

How do you practice healthy living every day? Mindful eating Find small ways to stay . . . READ MORE

7 Benefits Of Zinc For Your Health

7 Benefits Of Zinc For Your Health

May 2021

What are the benefits of zinc? Supports Your Immune System Aids In Healing Wounds Fights . . . READ MORE

7 Sleep Tips For Night Shift Workers

7 Sleep Tips For Night Shift Workers

May 2021

What are the sleep tips for night shift workers? Take short naps during breaks Maintain . . . READ MORE

4 Best Supplements For Weight Loss In The Philippines

4 Best Supplements For Weight Loss In The Philippines

May 2021

What are the best supplements for weight loss in the Philippines? L-Carnitine  Apple Cider Vinegar  . . . READ MORE

6 Ways To Increase Your Vitamin D Levels

6 Ways To Increase Your Vitamin D Levels

April 2021

What are some good ways to increase vitamin D levels? Expose your skin to sunlight . . . READ MORE

5 Best Sources Of Vitamin C

5 Best Sources Of Vitamin C

April 2021

What are some good sources of vitamin C? Oranges Lemons Cranberries Wild Rosehips Supplements If . . . READ MORE