Gut health should be a priority when we talk about overall health care. Once the gut is sick, everything dependent on it takes a hit.

Our body has trillions of microbes or microorganisms and the densest microbe population is in the gut. Our gut harbors more than 100 trillion microbial cells. Some of them are harmful, and others are beneficial. [1]

These microbes play a key role in nutrition, digestion, mood, energy, weight regulation, and immune function. So, whatever you ingest also feeds the bacteria that live in your gut. Consequently, when you are in tune with your eating habits, you can establish an equilibrium between good and bad bacteria. A proper gut-healing diet can set things in motion.

The tips below can give you a detailed guideline for keeping the gut healthy.

Does the Gut Even Need Healing?

The digestive system should be in optimal shape for our organs to function normally. The state of our gut flora can reflect itself on our psychological and physical health.

Studies show that people with anxiety and depression have different gut microbiomes than healthy people. [2]

If your gut is damaged in any way, you can experience a lot of symptoms. They can be emotional or physical and can include the following: fatigue, changes in bowel movements, digestive issues, depression, skin issues, weight changes, problems with sleep, etc.

To set your gut microbiome on the right track, you need to maintain the number of good bacteria in your digestive system. At times, people take gut health supplements to protect themselves from factors that can affect the good bacteria in the system.

Does Everyone Have Different Gut Health?

Healthy people have different microbial compositions in their guts - in fact, just 30% of the microorganisms in the guts are the same for everyone with the remaining 70% unique to each individual. [3] [4]

Most of the bacteria thrive in the colon and intestines. They influence our immune function, mood, and other factors. People with specific diseases, such as celiac disease, have different gut bacteria than healthy individuals.

With a gut reset, you can focus on restoring the balance of the microbiome in your system.

What Are the Typical Problems with Gut Health?

It is a fact that gut problems are quite common among people. In the United States alone, approximately 62 million individuals are diagnosed with digestive disorders annually, indicating a significant prevalence of such issues.[5]

Some of the contributing factors can include:

  • GERD
  • Hemorrhoids
  • Constipation
  • Celiac disease
  • IBS
  • Ulcerative colitis
  • Gallstones
  • Anal fissure
  • Gluten intolerance
  • Crohn’s disease
  • Diverticulitis

Talk to your doctor if you have heartburn, bloating, hyperacidity, drastic changes in bowel movement, abdominal pain, and other symptoms. They can prescribe medication that can alleviate the discomfort and pain.

Surprising Things That Mess with Your Gut Health

Your food choices are probably the most influential factor in the gut microbiome. Studies indicate that a diet high in salt, sugar, and fat can cause more dangerous bacteria and fungi to grow and can trigger gut inflammation. [6]

A Western diet typically consists of energy-dense and processed foods that lack nutritional value and are detrimental to gut health.

Alcohol is another trigger for stomach discomfort, especially for people who have acid reflux or another digestive problem. The more alcohol you drink, the stronger the GERD symptoms you will experience. [7]

Aside from the diet, illnesses, and antibiotics can disrupt the complex ecosystem of the gut flora.

Health problems such as type 2 diabetes, obesity, irritable bowel syndrome (IBS), gastroenteritis, and inflammatory bowel disease (IBD) can all interfere with normal gut microbiota. Antibiotics, such as clindamycin, cephalosporins, and fluoroquinolones can affect the gut flora. [8]

Other factors may include:

  • Excessive endurance training
  • Vitamin D deficiency
  • Food additives (i.e. polysorbate-80, carboxymethylcellulose, gluten, emulsifiers, etc)
  • Smoking
  • Obesity
  • Lack of fiber
  • Mental stress

How Can I Start Healing the Gut the Right Way?

Healing a damaged gut is a multi-faceted process. You need to address the root of the problem and incorporate a couple of lifestyle changes. An adequate gut-healing diet that includes meals packed with anti-inflammatory compounds can be highly beneficial and can stimulate the natural rejuvenation process.

Supplements, like the Colopril Internal Cleanse Colon Support, can also take care of digestive problems. The plant-based extracts in the formula can break down waste and eliminate the sludge that accumulates in the colon.

Colopril is a gentle supplement that can boost your energy and help remove some of the toxins in your system. It is easy on the stomach and doesn’t cause bloating.

The Ultimate Gut Healing Foods for You to Try

Your gut-healing diet should include a variety of food choices. From veggies, and fruits, to nuts, and seeds, it’s best to munch on as many qualities’ whole foods as possible. The foods below can make for a worthy choice.

1. Asparagus

Asparagus is packed with vitamin A and teeming with dietary fiber, making it a critical component in healthy digestion.

2. Yogurt

Yogurt is one of the best probiotics for gut health. It contains live cultures of good bacteria, such as Bifidobacterium and Lactobacillus.

Regular consumption can mitigate problems such as slow bowel movement, gas, bloating, and diarrhea. This food is very rich in selenium, protein, calcium, and B12.

3. Garlic

The remarkable compounds in garlic make it a reliable choice for managing digestive problems. Based on studies, some of the compounds in garlic can work as prebiotics for gut microbiota, while others work as antibacterial effects. [9]

4. Bone Broth

Bone broth comes with many nutrients, such as glutamine and collagen. They can ease gut inflammation and irritation and they can also help get the gut barrier back in shape by managing the Lipopolysaccharides in the system. [10]

5. Almonds

Almonds are a home remedy for gut health. You can grind them, consume them as a whole, or add them to smoothies, shakes, oats, and cereals. They can promote short-chain fatty acid production and keep you satiated for longer.

6. Kefir

Kefir has about 60 distinct probiotic species. Not only can it support the digestive system, but it can also be consumed by people with lactose intolerance. It may come in handy for improving lactose intolerance and digestion. [11]

7. Sauerkraut

Based on clinical trials, consuming about 7 to 10 grams of sauerkraut a day can produce beneficial effects on the gastrointestinal tract. Regular consumption led to less constipation and better digestion. [12]

8. Olive oil

Every gut-healing diet needs some olive oil. The product is brimming with healthy fats that can promote good bacteria. It is such a versatile ingredient that you can use it with just about anything.

8. Peas

Peas are loaded with enzymes. They can encourage the breakdown of protein and carbs. Since they are also filled with zinc, and vitamins E and A, they can also promote immune function.

9. Ginger

Ginger is a powerful tool for gut health.

Not only can it help relieve gas formation, but it can also curb discomfort and bloating. It can ease the pressure on the lower esophageal sphincter, which is the area where the stomach meets the esophagus. [13]

Foods That Can Harm Your Gut Health

Some foods can shift the gut bacteria balance. It may be best to steer clear of these foods.

  • Artificial sweeteners. If you are using too many artificial sweeteners in your food, then you can increase the number of harmful bacteria in the gut. Frozen desserts and baked goods can be the worst foods for gut health.
  • Sugar. When you overindulge in sugary treats, you can disrupt the intestinal barrier. This can make the intestines susceptible to infection.
  • Gluten. If you are sensitive to gluten, things like cookies, candies, cakes, and pies, can be the worst foods for gut health. Therefore, you should opt for gluten-free products.
  • Raw vegetables. You should cook the veggies. Otherwise, it is difficult to break down the cellulose, which can irritate your digestive system.

FAQs

How do I know if my gut is unhealthy?

The 10 signs of an unhealthy gut include changes in weight, food intolerance, diarrhea, constipation, fatigue, skin problems, brain fog, bad breath, acid reflux, and bloating.

Can apple cider vinegar improve gut health?

You can add ACV to your gut-healing diet. It can be useful for your gut microbiome as it can introduce beneficial bacteria in the gut. However, if you take too much, it can do more harm than good.

Can fasting calm the gut?

Fasting can help clear out the gut. It inhibits inflammation and stimulates short-chain fatty acids in the system. You can notice the signs your gut is healing when the constipation, gas, bloating, and diarrhea subside.

Wrap Up

There are many types of foods that you can include in a gut-healing diet. By trying out different dishes and recipes, you can make your journey to a healthy gut more interesting. If you experiment with your meals, you can avoid getting bored with your diet, making it more likely that you will stick to it in the long term.

References

1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284171/
2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10146621/
3] https://www.amacad.org/publication/unequal-nature-geneticists-perspective-human-differences
4] https://www.gutmicrobiotaforhealth.com/are-we-closer-to-knowing-what-a-healthy-gut-microbiota-is/
5] https://www.endo-world.com/resources/e-learning-patient-education/general-guides/overview-of-digestive-diseases/
6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10302286/
7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2880354/
8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566439/
9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7036987/
10] https://cdhf.ca/en/is-bone-broth-healthy/
11] https://www.webmd.com/diet/kefir-good-for-you
12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268643/
13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/

Amr

Amr

Amr is a 29-year-old pharmacist who has established himself as an experienced medical content writer. He holds a bachelor's degree in pharmacy from the esteemed Faculty of Pharmacy at Alexandria University. Amr's passion for writing stemmed from his interest in healthcare, and he combined his knowledge of the medical field with his creative flair to become a proficient content writer. Throughout his career, Amr has worked on various projects, including medical articles, research papers, and informative blog posts for clients in the healthcare industry. He has a comprehensive understanding of medical terminology and can translate complex medical jargon into easily understandable language for the general public. Amr's dedication to his craft is reflected in the quality of his work, and his attention to detail ensures that each piece of content he writes is accurate, informative, and engaging. When he's not working, Amr enjoys reading about the latest advancements in healthcare and spending time with his loved ones.

Education

  • Bachelor of pharmacy from Alexandria university
  • 2012-2017

Work Experience

  • Pharmacist - Al Azaby Pharmacies 2012-2014
  • Pharmacist – Khalil Pharmacies 2014-present
Written by Amr

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