5 Tips to Improve Your Gut Health

Posted by nutritionist 12/09/2019 0 Comment(s) gastrointestinal health,

 

If you are experiencing one of the following symptoms (e.g. bloating, constipation, diarrhea, poor sleep and eczema), you may have an unhealthy gut.

 

Did you know that your gut health is essential to your overall health? Trillions of microorganisms live in your gut (collectively known as “gut microbiome”).  These gut microbes are vital in regulating the function of your brain, heart, eyes, skin, bone and muscle tissues. They also modulate up to 80% of your immune system.

 

Unfortunately, many aspects of modern life can damage our gut microbes and an unhealthy gut has been associated with multiple chronic diseases (e.g. obesity, diabetes and depression). Here we will share with you 5 tips on how to improve your gut health.   

 

1. Reduce Your Intake of Processed Foods and Animal Proteins

 

Based on research, bad gut bacteria feed off fat and sugar, which further increase their prevalence. Additionally, high animal protein diets are linked to an increasingly unfavourable bacteria composition.

 

To enhance your gut health, you are recommended to restrict your consumption of processed, high-sugar, and high-fat foods. You should also take more plant proteins (e.g. tofu, nuts, legumes and tempeh) instead of animal proteins.

 

 

2. Take Probiotics

 

Probiotics are live good bacteria that enhance your gut health by balancing your system. You can take probiotics through dietary sources and supplements. Foods rich in probiotics include yogurt, kimchi, sauerkraut and tempeh.

 

You may like:

 

LABO Nutrition FloraGenesis Ultra-Wellness is a superior, research-proven formula containing 50 billion live probiotics from 15 diverse strains, fortified with Frutafit® prebiotic dietary fibre. This supplement has been proven to provide a wide range of health benefits (supports good gastrointestinal health, healthy immune functions, cardiovascular health, healthy weight and more). *With a patented 5-layer microencapsulation, the probiotics are protected against heat, stomach acid and intestinal bile to ensure maximal delivery and efficacy!

 

 

3. Take Prebiotics

 

On top of probiotics, you are also encouraged to take prebiotics. Prebiotics serve as “food source” for the good bacteria in your gut, helping them thrive and produce nutrients for the cells in your colon. This results into a healthier gut.

 

You can find prebiotics in artichokes, asparagus, leeks, whole oats and wheat bran. You may want to try out LABO Nutrition Biogenics 16. Biogenics 16 is a cutting-edge formula of Lactic Acid Bacteria (LAB) Fermented Extract consisting of bacterial secretions and body substances of 16 strains of LAB, extracted through a patented extraction process. Trusted by leading healthcare practitioners in more than 1700 clinics in Japan, this supplement is scientifically proven to support the gastrointestinal system by promoting the natural growth of the body’s own good bacteria while inhibiting the bad and converting neutral bacteria into beneficial ones.

 

 

4. Manage Your Stress Level

 

Stress can negatively affect the composition, diversity and number of your gut microbes. Scientists from The Ohio State University found that the exposure to stress decreased the diversity of gut microbiome and increased the levels of potentially harmful bacteria (e.g. Clostridium) in the intestines.

 

Hence, it is important that you learn how to manage stress. You can try out yoga or meditation, go for a walk or spend time with your friends and family to reduce your stress level.

 

 

5. Get Sufficient Sleep

 

Based on studies, the lack of sleep can have a negative effect on the balance of your gut bacteria. In particular, the number of bad gut bacteria linked to obesity and type 2 diabetes increased just after 2 days of sleep deprivation. Thus, it is important for you to get 7 – 8 hours of good quality sleep every night.

 

If you’re having difficulty sleeping at night, you may refer to our previous health tip to find out how you can improve your sleep quality (https://lifestreamgroup.com/health-tips/7-tips-for-a-better-sleep-quality).

 

Newsletter

* E-Mail: