8 EXPERT SUGGESTED WAYS TO KEEP GUT CLEAN AND HEALTHY

Struggling with poor digestive health, bloating and discomfort, then it is time to pause and fix gut health as it is the foundation of a healthy body and mind. However, maintaining a healthy gut environment depends on several factors, but to a great extent the food you eat can simply define your gut health. Here are some expert backed suggestions to clean as well as improve gut health naturally.

Fiber-Rich Diet

According to health experts, adding plenty of fruits, vegetables, whole grains, legumes, and nuts in your diet can help improve digestive health. In fact, eating ample fiber helps promote regular bowel movements and supports the growth of beneficial gut bacteria, which keeps the gut healthy

Stay Hydrated

Drinking an adequate amount of water is crucial for keeping the digestive system functioning properly. Experts advise drinking 2-3 liters or at least 8 glasses of water a day to help flush out toxins and keep the digestive system hydrated.

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Probiotics

Adding probiotic-rich foods such as curd, greek yogurt, kefir, sauerkraut, kimchi, and kombucha to the diet can help restore and maintain a healthy balance of gut flora. This is due to the presence of good bacteria.

Prebiotics

Consume foods rich in prebiotics, such as garlic, onions, leeks, bananas, asparagus, and oats. Prebiotics act as food for the beneficial bacteria in your gut, helping them thrive and improve digestion.

Reduce Processed Foods and Sugar

Processed foods and added sugars can disrupt the balance of bacteria in your gut and contribute to inflammation. Opt for whole, unprocessed foods whenever possible to support gut health.

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Manage Stress

Chronic stress can negatively impact gut health by altering gut motility and increasing inflammation. Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to support a healthy gut-brain connection.

Regular Exercise

Engage in regular physical activity to promote healthy digestion and bowel movements. Exercise helps stimulate the muscles in your digestive tract, reducing the risk of constipation and promoting gut motility.

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Adequate Sleep

Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt gut health by affecting hormone levels and increasing inflammation. Establish a regular sleep schedule and create a relaxing bedtime routine to support optimal gut function.

Intermittent fasting

Intermittent fasting is great for gut health as it gives the digestive system periods of rest that help promote beneficial changes in gut microbiota composition and diversity. Moreover, it can reduce inflammation and improve gut barrier function and reduce the risk of gastrointestinal disorders. However, it is essential to ensure adequate nutrient intake during eating periods to boost overall health and maintain a balanced microbiome.

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2024-03-12T05:34:38Z dg43tfdfdgfd