1. Reduce stress levels
High levels of stress over long periods of time are hard on your whole body, including your gut. Some ways to lower stress may include meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet.
2. Get enough good sleep
Not getting enough good sleep can have serious impacts on your gut health, which can, in turn, contribute to more sleep issues. Good sleep is more about the quality than the hours spent sleeping. Another factor is whether your sleep patterns follow the circadian rhythm or not.
3. Eat slowly
Chewing your food thoroughly and eating your meals more slowly can help promote full digestion and absorption of nutrients. This may help you reduce digestive discomfort and maintain a healthy gut. Also, once you learn the amount of work your gut bacteria have to do along the digestive process, the more you want to make their workloads lighter where possible.
4. Stay hydrated
Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut.
5. Take a prebiotic or probiotic
Adding a prebiotic or probiotic supplement to your diet may be a great way to improve your gut health. See our previous blog on this topic for all the information on how this helps your gut microbiome.
6. Check for food intolerances
If you have symptoms such as cramping, bloating, abdominal pain, diarrhoea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits. Some people start with a FODMAP diet to really get away from all problem foods and add different foods or ingredients back into there diet to see how it affects them.
7. Change your diet
We all now know just how bad processed, high-sugar, and high-fat foods that you eat can negatively affect your gut microbiome. Alternatively, eating plenty of plant-based foods and lean protein can positively impact your gut. And Good gut bacteria loves fibre (see prebiotic foods for more info on this), and if you feed the good bacteria, it leads to better and healthier gut microbiome.
Hope you find this helpful!
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