How to boost gut health Properly (5 Science-Backed Ways)

Today, let’s talk more about “How to boost gut health?” a topic I have always wanted to research more on. You’re Probably familiar with the concept of “gut health,” and you are aware of the advantages of having “excellent” gut health. But what exactly does having a healthy stomach mean? It refers to your digestive tract having the proper balance of minuscule bacteria and other germs. Researchers are learning more and more about how these microbes affect general health.

How to boost gut health

1. Exercise

The human microbiome, like the rest of the body, benefits from regular physical activity. Exercising has been shown to enhance the variety of good bacteria in the stomach in studies of both animals and humans.

Some research shows that both exercise and diet can have favorable effects on gut health, but a 2019 review focused on how exercise alone may be able to affect gut bacteria composition and functionality. In particular, lengthier workouts and high-intensity aerobic training contributed most to gut bacteria diversity and function as it relates to general health, according to the study’s authors. Moreover, they found that the advantages of exercise for gut health are more likely to be experienced by persons who are not overweight or obese.

2. Take more Probiotics

In most people, probiotics will not establish a long-term colony in the digestive tract. Nonetheless, they could improve your health by altering the makeup of your microbiota and bolstering your metabolism.

According to a meta-analysis of 7 research, probiotics don’t significantly alter the gut microbiome composition of healthy persons. There is, however, some suggestion that probiotics can help patients with specific disorders by altering the composition of their gut microbiota for the better.

A meta-analysis of 63 studies on the effects of probiotics on the microbiome yielded contradictory results. However, the researchers highlighted that the probiotics appeared to have the largest effects in re-establishing a healthy microbiome after it had been damaged.

Still, other research suggests that probiotics may enhance the activity of some gut bacteria and the production of related compounds in the body.

Consuming foods like sauerkraut, and yogurt is one way to enhance your probiotic consumption.

As an alternative, you could try taking a probiotic. While supplements may be beneficial, it is important to discuss their use with your doctor first, especially if you are already on meds or have a pre-existing health issue.

3. Zero in on Your Alcohol Intake

Likewise, excessive alcohol consumption may have unfavorable effects on the microbiota. Gastritis is an inflammation of the digestive tract caused by irritation. An inflammatory response can bring on symptoms like acid reflux, persistent pain, sores, and even bacterial infections.

Excessive alcohol consumption is also linked to intestinal inflammation, an indicator of gut health issues. Studies have shown that this type of inflammation can affect the composition and function of the microbiota, potentially throwing it out of balance.

4. Consider using a Supplement

As more people learn about the benefits of maintaining good gut health, probiotic pills have exploded in popularity. Even while probiotic supplements aren’t a magic bullet for digestive issues, research shows that they can improve the microbiota and gut health in a number of situations.

If you are prescribed an antibiotic, your doctor may also suggest taking a probiotic supplement. This has the potential to lessen the occurrence of diarrhea in those who have recently taken antibiotics.

Consult your physician before taking any probiotics. While there is no evidence of harm from taking these supplements in the past, even when used by healthy people, the chance of adverse consequences increases when one’s immune system is already impaired.

5. Eat foods rich in polyphenols

Polyphenols are chemicals found in plants that have been linked to numerous health advantages, including protection against high blood pressure, inflammation, high cholesterol, and oxidative stress.

Polyphenols can be difficult for human cells to break down. Most polyphenols, as they are poorly absorbed, are broken down by gut bacteria in the colon.

Researchers have found that cocoa polyphenols can enhance Bifidobacteria and lactobacilli while decreasing Clostridia in the human gut.

Lower levels of the inflammatory marker C-reactive protein and triglycerides are also linked to these shifts in the microbiome.

Similarly, the polyphenols in red wine have been proven to raise levels of beneficial bacteria in persons with metabolic syndrome.

Here’s Why Gut Health Matters

The bacteria that live in your digestive tract play an essential role in your overall health.

Multiple studies have demonstrated that alterations to one’s microbiome can result in an array of chronic illnesses.

Eating a variety of fresh, whole foods, especially those derived from plants like fruits, vegetables, legumes, beans, and whole grains, is the greatest way to keep your microbiome in good shape.

The food you eat is broken down, absorbed, and used by your digestive system, also called your gastrointestinal (GI) system, to provide energy and support your overall health.

The gut does more than just break down food and absorb nutrients; it also plays a constant game of telephone with the brain, regulating processes as diverse as immunological activity, GI muscle contractions, and fluid production. Over 70% of your immune cells are located in the gut, making it a critical organ in maintaining immunological function.