7 Ways To Boost Your Gut Health 

Gut health is a top wellness trend, and for good reason: your gut microbiome supports digestion, immunity, and mental health.

But what exactly does this term mean? And are there any proven digestive health supplements to support your gut health journey? If you’re asking these questions, you’re in the right place. 

Keep reading to discover what gut health means, why it’s important, and see seven confirmed ways to boost your gut microbiome and digestion below. 

What is Gut Health?

Gut health is a term you can’t avoid in wellness spaces. But what does it mean?

Gut health refers to your “gut microbiome” — the microorganisms living in your intestines. That’s right! Everyone has around 200 different species of bacteria, viruses, and fungi in their digestive system. 

Unlike harmful microbes, gut microorganisms are beneficial and necessary for our health. Studies even show that having a diverse range of bacteria can reduce conditions like inflammatory bowel disease, diabetes, and psoriatic arthritis.

Other links have been found between the gut and mental health disorders, gastrointestinal disorders, cancer, cardiovascular health, and autoimmune diseases. 

So, it’s true when they say your gut health affects your overall health.  

Signs Of An Unhealthy Gut

Sometimes, our gut microbiome can be thrown off. 

Common causes include high stress, lack of sleep, processed or sugary foods, and antibiotics. 

This can impact the health benefits of a healthy gut, leading to problems with immune function, weight, hormone levels, and disease risk. 

Signs of poor gut health include:

• Gas, bloating, constipation, and diarrhea
• Constant fatigue or sleep disturbances
• Unintentional weight changes
• Skin irritation 
• Autoimmune conditions
• Food intolerances

If you’ve noticed a few of these symptoms, you might want to improve your gut health. 

It’s also essential to work with a healthcare provider before making significant lifestyle changes or to address symptoms that don’t resolve in a few weeks.

7 Proven Ways To Improve Your Gut Health

You can boost and reset your gut health with positive lifestyle and dietary choices. Here are seven science-backed strategies to consider. 

1. Edit Your Diet

Sugary and processed foods are a significant cause of gut imbalances and inflammation. Eating less of these and more whole foods can positively affect your gut microbiome. 

You should also aim to get adequate amounts of fiber (around 30gs), as this helps digestion and complements your microbiome. Fiber supplements can ensure you’re getting enough in your diet. 

In addition to fiber and fewer processed foods, you can also consume foods high in polyphenols, a micronutrient that’s good for the gut. These are in vegetables, fruits, coffee, tea, and wine. 

2. Reduce Stress

Stress can impact our health in many ways, including our gut health. 

When you experience high-stress levels, stress hormones damage healthy bacteria in the gut and negatively affect digestion.

Stress management techniques are the best way to tackle this cause. Yoga, walking, massage, self-care, and time with loved ones can help you unwind after a difficult day. 

You can also explore stress-relief supplements (such as magnesium or ashwagandha) for proven ways to feel calmer. 

3. Use Digestive Health Supplements

Supplements are a great way to improve or maintain your health, and digestive health supplements can strengthen your gut microbiome.

Prebiotic and probiotic supplements are the main supplements for gut health. 

Prebiotics fuel the growth of beneficial bacteria in your gut, whereas probiotics are live bacteria that you take to grow your amount of good gut bacteria. Studies have shown that taking these regularly may improve your gut health and digestive function. 

See Hewyn’s digestive health supplements now.

Another way to get probiotics for gut health is through certain foods, such as kimchi, kefir, sauerkraut, and yogurt. However, relying on top probiotic supplement brands is okay if you can’t fit these into your diet.

Always speak with your doctor or healthcare provider before starting a new supplement. In some cases, people with a weakened immune system should avoid prebiotics or probiotics.

4. Improve Your Sleep

Your gut microbiome affects your sleep quality, and your sleep quality can affect your sleep. 

Keeping both in check is critical for your well-being.

If you struggle with falling asleep or waking up during the night, consider adding some positive sleep hygiene practices to your routine. Sleep hygiene refers to the healthy sleeping habits, such as:

• Sleeping and waking up at the same time
• Dimming the lights before bed
• Screen-free time before you sleep
• Exercising during the day
• Keeping your bedroom cool 

Sleep aids and supplements for better sleep can also help you achieve better sleep. Popular and proven options include melatonin, magnesium, valerian, and L-theanine. 

5. Eat Slowly

Eating slowly has many health advantages, and it is a way to instantly start improving your gut health and digestion. 

Alongside diet changes and supplements for gut health, taking more time to chew your food and slowing down during meals can help your body recognise when it’s full, reduce the risk of obesity and diabetes, and improve gut health by lowering the risk of chronic illness.

The standard advice is to chew your food 32 times before swallowing. You can also focus on chewing until the food loses its texture.

6. Drink Water

Hydration is linked to a greater diversity of good gut bacteria. And the more good gut bacteria you have, the better your overall health is. 

Whatever the season, make sure you’re drinking enough water. Aim for two to three liters (nine to 13 cups) per day to stay hydrated.

7. Consider Food Intolerances 

Lastly, investigating potential food intolerances is another way to improve your gut health.

Food intolerances are different from food allergies. Intolerances happen when your body has difficulty digesting foods, whereas allergies affect your immune system. 

Symptoms of food intolerance include:

• Abdominal pain
• Acid reflux
• Bloating
• Constipation
• Diarrhea
• Fatigue
• Nausea

If you suspect a food intolerance is causing your gut health imbalance, you should work with a healthcare professional to investigate the problem. 

Final Thoughts

Investing in your gut health boosts your overall well-being. Mindful changes to diet, stress, and sleep help balance your gut microbiome, benefiting digestion and general health. Plus, digestive health supplements and probiotics can further support you on this journey.

Remember, small yet mindful changes can go a long way when it comes to developing healthy habits.

Start exploring Hewyn’s gut health supplements now.

References

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