3. Eat sugar-free Greek yogurt
If you want a healthy gut then immediately replace normal yogurt with Greek yogurt of the sugar-free variety. Regular yogurt is usually packed with added sugar and contains little live bacteria. In fact, normal yogurt is not good for your gut.
Greek yogurt without any added sugar is a better way to boost the health of your gut. Greek yogurt includes probiotics, calcium, Vitamin B-12, potassium, and protein which heals all stomach problems and improves the immune system. It is also a great idea to add some fruits with a lot of fiber to your yogurt.
Regular exercise can help a great deal to promote a wide range of gut microbiota. According to studies, after around 6 weeks of regular exercise, with 30 to 40 minutes of cardiovascular training 3 days a week, people tend to experience a noticeable boost in gut microbes.
It helps in the formation of short-chain fatty acids that lower the risk of heart disease, obesity, type 2 diabetes, and inflammatory diseases. However, your gut microbiomes will get back to how they were if you stop exercising.
5. Eat mindfully
Whenever you are eating a meal, make sure your mind is calm and you chew properly. Mindful eating can help with overall well-being and help your gut to digest food easily. It is best to eat when your body is at rest.
Moreover, you should take around 20 chews per bite. When you eat on the go, your body primarily focuses on diverting energy to various bodily functions and away from digestion.
6. Avoid alcohol
Drinking too much alcohol can be unhealthy for your gut as it will kill good bacteria and completely alter the pattern of your digestion. However, when you drink red wine in moderation and in small doses, it can help to boost good bacteria in your gut. Moreover, it also promotes a healthy gut and reduces the amount of harmful bacteria.
7. Consume a variety of foods
Eating different types of food can help you develop a healthy gut with a flourishing and diverse flora in your gut. Eating foods like whole grains, vegetables and fruits can be a great idea as different foods comprise of different nutrients that aid in bacteria growth. A diverse diet encourages the growth of a variety of bacteria in your gut.
Signs your gut health is improving
Once you put in the effort, give the commitment and follow these strategies, your gut will become a lot healthier and function optimally. But how can you know if your gut is actually healing? Although there are some lab tests that you can do to diagnose leaky gut, there are some basic and simple symptoms that can give you a clear idea if your gut is healthy or not.
Here are a few signs that your gut is healing and that you are doing it right:
1. No more digestive problems
As your gut starts to heal some of the common signs of a leaky gut like constipation, acid reflux, heartburn, bloating, and gas start to disappear. Although a lack of these symptoms doesn’t necessarily mean you don’t have a leaky gut, it is still a good sign that your gut is healing.
2. Skin gets better
Skin issues like acne, rashes, eczema, dandruff, and rosacea, are some of the most common symptoms of an unhealthy gut. When these outward manifestations of internal issues start to clear up, it means your gut is repairing.
3. Food sensitivities disappear
When your digestive problems, mood issues, headaches, and fatigue start to disappear, it means your gut health is improving. It is important that you keep eating healthy food and consume a wide variety of food items. This will help you keep your gut repaired in the long run.