Heartburn, gas, bloating, constipation…you name it, we’ve probably experienced it. But when our guts are healthy, we’re less likely to experience inflammation in these forms. Luckily, there are several things you can do to improve your gut health. Let’s discuss!
Signs of an Unhealthy Gut
The gut microbiome consists of all the bacteria, fungi, viruses, and other microorganisms that live in our gut that help break down food. The balance of these little guys in your gut can be affected by many things, such as stress, lack of sleep or physical activity, overeating processed food, smoking, drinking alcohol, and even taking antibiotics. There are also things we can’t control, such as age, that can affect our gut microbiome.
When our guts are out-of-whack, we may experience gas, bloating, constipation, diarrhea, heartburn, fatigue, poor mood, and high anxiety and be more susceptible to certain illnesses such as the common cold.
Signs of a Healthy Gut
If you’re wondering what signs indicate a healthy gut, here are some things to look for:
- Regular pain-free bowel movements that are consistent in shape, color, size, and frequency.
- Consistent energy.
- Normal amount of gas and bloating. Healthy people pass gas up to 21 times per day, which keeps bloating at bay – unless you eat a lot of bloat-producing foods such as beans or lactose.
- Healthy bowel transit time (in other words, how long it takes for food to go from your mouth to the end of your digestive tract).
- Mental clarity.
- Healthy reactions to food and stress.
A Healthy Gut Is a Happy Gut: Five Ways to Keep Your Gut in Check
Luckily, there are several easy ways to improve your gut health.
Diversify Your Foods
Eating a wide range of fruits and vegetables means you incorporate a variety of vitamins and minerals into your diet. When you diversify your food, you diversify your gut microbiome.
Reach for Something Fermented
Fermented foods have undergone fermentation, which means their sugars are broken down by yeast or bacteria. Fermented foods include yogurt, sauerkraut, kombucha, etc. These foods benefit our microbiome by enhancing its function and reducing disease-causing bacteria in our intestines.
Get Some Sleep
You don’t need us to tell you how important sleep is to your body! But it impacts gut health as well. Lack of sleep is also linked to obesity, which can cause digestive system disorders.
Slow Down
Most of us only get 30 minutes for lunch, but eating too fast can lead to a lot of gut discomfort. Chewing your food thoroughly and eating slowly means less gas, pain, and bloating later on.
Manage That Stress
Easier said than done, we know, but there is no magic diet to aid gut health if stress is the culprit. Practice relaxation techniques or consider therapy to manage stress to keep your mind clear and your gut happy.