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10 Simple Ways to Improve Gut Health

1. EAT MORE FIBER:

 

The recommended amount is 30-40g/day. Reach for: whole grains, legumes, nuts and seeds, artichokes, asparagus, leek, onions to name a few.

 

2. EAT MORE FERMENTED FOODS:

 

These have a ton of natural probiotics which promote good gut health. Tempeh, kefir, kimchi, sauerkraut, miso, yogurt are all excellent sources.

 

3. ADD PREBIOTIC FOODS TO YOUR DIET:

 

Prebiotic foods like asparagus, green bananas, onions, garlic, e.g., feed your good gut bacteria and help to release Short Chain Fatty Acids (SCFA's) those all-important nutrients that heal the colon and suppress inflammatory microbes in the gut.

 

4. PAY ATTENTION TO POLYPHENOLS:

 

The healing properties of plants like cocoa, green and black tea, pomegranate, apples, blueberries and strawberries contain polyphenols which are antioxidant compounds that promote healing. 

 

5. USE CACAO POWDER:

 

High cocoa flavonol results in good bacteria and reduced bad bacteria and inflammatory markers.

 

6. PRACTICE GRATITUDE:

 

Cortisol has an immediate effect on the microbiome. Expressing and practicing gratitude has the most direct benefit on decreasing cortisol levels.

 

7. ACTIVATE THE VAGUS NERVE:

 

What’s the vagus nerve, you ask? This is the link between your gut and your brain. To activate it, hum, sing, gargle or laugh- all of these things work.

 

8. MOVE YOUR BODY:

 

In one study, those who are in better cardiorespiratory health had more diverse gut bacteria.

 

9. ON WITH OMEGA- 3:

 

Polyunsaturated fatty acids found in walnuts, flax seeds and Brazil Nuts have been shown to have prebiotic benefits causing a positive effect on our gut microbes which in turn release  health-promoting compounds called post-biotics.

 

 

10. TAKE CAUTION WITH TRIGGERS:

 

Pay attention to which foods/beverages/products/people cause discomfort and track them. This is your best form of data to avoid in the future.

 

Source: 

Twist of Lemon and Fiber Fueled.
https://twistoflemons.com/web-stories/10-simple-ways-to-improve-gut-health/
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