How can I improve my gut health?

July 06, 2023 2 min read

How can I improve my gut health?

There are several ways you can improve your gut health. Here are some evidence-based tips:

  1. Eat a diverse diet rich in fiber: A diet rich in fiber can help promote the growth of beneficial gut bacteria, which can improve gut health. Aim for at least 25-30 grams of fiber per day from a variety of sources, such as fruits, vegetables, whole grains, nuts, and seeds (1).
  2. Incorporate probiotic-rich foods: Probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, contain live beneficial bacteria that can help improve gut health (2).
  3. Avoid excessive use of antibiotics: Antibiotics can disrupt the balance of gut bacteria, so try to avoid using them unless absolutely necessary (3).
  4. Manage stress: Chronic stress can negatively affect gut health, so finding ways to manage stress, such as through meditation or yoga, can be beneficial (4).
  5. Get enough sleep: Sleep is important for gut health, as it helps regulate the immune system and promote the growth of beneficial gut bacteria (5).
  6. Stay hydrated: Drinking plenty of water can help keep the digestive system functioning properly and prevent constipation (6).
  7. Avoid processed foods and added sugars: Processed foods and added sugars can negatively affect gut health and promote the growth of harmful bacteria (7).
  8. Use prebiotic supplement to help feed the key bacteria in your gut microbiome (1).

It's important to note that individual responses to dietary changes may vary, so it may be helpful to work with a healthcare professional to determine the best approach for you.

References:

  1. Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
  2. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., ... & Ventura, M. (2021). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 70, 1-8.
  3. Buffie, C. G., & Pamer, E. G. (2013). Microbiota-mediated colonization resistance against intestinal pathogens. Nature Reviews Immunology, 13(11), 790-801.
  4. Kelly, J. R., Borre, Y., O'Brien, C., Patterson, E., El Aidy, S., Deane, J., ... & Dinan, T. G. (2015). Transferring the blues: Depression-associated gut microbiota induces neurobehavioural changes in the rat. Journal of Psychiatric Research, 63, 9-17.
  5. Kaczmarczyk, M. M., Miller, M. J., & Freund, G. G. (2017). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism, 68, 1-5.
  6. Rao, S. S. C., & Rehman, A. (2018). Effects of coffee and caffeine on constipation and bowel movements in healthy adults. Digestive Diseases and Sciences, 63(2), 315-321.
  7. Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., ... & Liao, W. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73.


Leave a comment


Also in GUT HEALTH KNOWLEDGE CENTER

The Human Milk Oligosaccharide - 2'-Fucosyllactose (2'-FL) Prevents Intestinal Inflammation Cover Image
The Human Milk Oligosaccharide - 2'-Fucosyllactose (2'-FL) Prevents Intestinal Inflammation, Study Finds

July 12, 2024 6 min read

Human milk oligosaccharides (HMOs), particularly the glycan known as 2’-Fucosyllactose (2’-FL), have been a cornerstone in neonatal nutrition, offering the first sweet taste and vital energy while establishing a thriving gut microbiome. Recent studies have expanded the understanding of these substances, with research showing 2’-FL's pivotal role in not only fostering beneficial gut bacteria but also in potentially mitigating adult conditions such as colitis. The Schalich et al. (2024) study further explores this by investigating 2’-FL's ability to modulate gut microbial metabolism, suggesting a promising future for HMOs in adult disease prevention and therapy, particularly for inflammatory bowel diseases like colitis.
Read More
How Akkermansia Survives and Thrives in the Gut?
How Akkermansia Survives and Thrives in the Gut?

June 27, 2024 6 min read

Discover some of the unique mechanisms Akkermansia employs to survive in the human gut and the genetics behind how this fascinating bacterium can maintain cholesterol homeostasis.
Read More
Study Finds Short-Term Cranberry Supplementation Has A Strong Bifidogenic Effect In The Human Gut - Blog Layer Origin
Study Finds Short-Term Cranberry Supplementation Has A Strong Bifidogenic Effect In The Human Gut

June 21, 2024 7 min read

Understand how cranberry extracts could improve the composition of the gut microbiome, increasing the abundance and activities of friendly bacteria and potentially offering a solution to combat the effects of the Western diet.
Read More