Probiotic Supplements and 7 Lifestyle changes to improve Gut Health

Probiotics refer to the yeasts and live bacteria that are good for your gastrointestinal tract. The health benefits of probiotics include²: Treating and preventing constipation

✓  Treating and preventing diarrhea

✓  Preventing and treating vaginal infections

✓  Reducing H. pylori, the cause of ulcers

Some of the foods rich in probiotics are³:

✓  Fermented vegetables, such as kimchi and sauerkraut

✓  Kefir

✓  Miso

✓  Tempeh

Taking probiotic supplements can also support your diet and improve your gut health.

Probiotics feed on prebiotics, or carbohydrates that are non-digestible. When prebiotics are in your gut, they encourage more good bacteria in the microbiome⁴.

Examples of prebiotic-rich foods are:

✓  Asparagus

✓  Grapefruit

✓  Garlic

✓  Onions

✓  Legumes

Fiber helps keep food moving through your gastrointestinal tract. A high-fiber diet also prevents and treats different digestive problems, such as constipation and hemorrhoids⁵.

To get the most from this nutrient, eat both soluble and insoluble fiber.

Soluble fiber helps the body absorb nutrients from the foods you eat⁶.

Foods rich in this nutrient include⁷:

✓  Citrus fruits

✓  Dried beans

✓  Oat bran

✓  Peas

Insoluble fiber, on the other hand, helps draw water into and add volume to your stools⁸. The most common sources of this nutrient are⁹:

✓  Vegetables

✓  Wheat bran

✓  Whole grains

A diet rich in sugar and artificial sweeteners may lead to gut dysbiosis¹⁰, a condition pertaining to an imbalance of gut microbes.

This imbalance in the microbiome can affect various body functions and the person’s behavior.

A study on rats has shown examples of sugars and sweeteners that are unhealthy for the gastrointestinal system, namely¹¹:

✓  Aspartame

✓  Sucratose

Honey is a healthier alternative to sugars and sweeteners¹². Use it for sweetening your food and beverages

A diet high in fatty foods has been associated with the growth of harmful bacteria in the gut¹³.

Lean cuts of meats are better for your gastrointestinal and overall health. Examples of these are:

✓  Skinless chicken and turkey¹⁴

✓  Salmon¹⁵

✓  Tuna¹⁶

However, limit your portion sizes and eat more foods that promote healthy gut flora such as fiber-rich fruits, vegetables, nuts, and seeds.

Drinking too much alcohol is never good for your body. It can also have negative effects on your gut health¹⁷.

Overindulging in alcohol affects your gut in the following ways¹⁸:

✓  Increases gastrin levels and acid secretion

✓  Slow bowel movement

✓  Causes diarrhea and malabsorption

Healthy beverages you should try to consume more of are¹⁹:

✓  Water

✓  Low-fat and skimmed milk

✓  Soy beverages

✓  Green tea

Stress affects various aspects of your well-being, including gut health. It can affect the important probiotic bacteria like Lactobacillus in your microbiome²⁰.

This, in turn, can increase your risk for inflammatory conditions.

The top stressors that affect gut health are²¹:

✓  Stress

✓  Depression

You can manage stress more effectively by learning and practicing²²:

✓  Deep breathing

✓  Meditation

✓  Progressive Muscle Relaxation (PMR)

These lifestyle changes are not hard to do. If you need more reasons to follow them, keep in mind that your overall wellness will also improve as you enhance and maintain your gut health.

Read more about the importance of keeping your gastrointestinal tract in good condition by visiting our Gut Health page.