40 trillion bacterias are present in the human body with most of them being found in your gut, these are also called microbiomes. Furthermore, many factors can affect the health of your gut so you must know the natural remedies to keep it healthy. Here are the many ways that you can do to ensure that your gut remains healthy.
Eat a Range of Different Foods
A gut that has many different microbiomes is going to be healthy as they provide different health benefits. This is why it is essential to have a well-balanced diet as this will give you multiple bacteria.
It is known that a typical western diet is not well balanced and contains a lot of fatty and sugary foods. However, people who live in rural areas will have a much better diet due to the number of fruits and vegetables that they will be eating. If you have a well-balanced diet, with a wide variety of whole foods then you are going to have a diverse microbiome. This means that it will lead to you having a healthier gut.
Include Plenty of Fruit and Vegetables in Your Diet
As mentioned before, you must have a well-balanced and healthy diet. One thing that you must ensure with your diet is that you have plenty of fruit and vegetables. The reason for this is because they are rich in fibre which is good for your gut bacteria.
Foods that are rich in fibre are; raspberries, artichokes, green peas, broccoli, chickpeas, lentils, beans, whole grains, bananas and apples. This is one of the reasons why a vegetarian diet is good for your overall gut health.
Include Fermented Foods
Fermented foods go through a process in which sugars are broken down by yeast or other bacteria. A few examples of fermented foods are yoghurts, kimchi, sauerkraut, kefir, kombucha and tempeh. These foods are also known to be rich in lactobacilli which benefits your health. People who eat yoghurts also have fewer Enterobacteriaceae, a bad bacteria which can lead to inflammation as well as other health conditions.
There are a few issues with yoghurts and one of them is that they contain a high amount of sugar. We suggest that if you do like yoghurts and you would wish to include them in your diet then opt for unflavoured yoghurts that have little sugar. If you want to make sure that you are eating the healthiest yoghurts, read the tub or the label to make sure it says “contains live active cultures”.
Eat Prebiotic Foods
Either eat prebiotic foods or include a prebiotic supplement in your diet as this will also help to keep your gut healthy. Fruits, vegetables, and whole foods contain prebiotics however they can also be found on their own.
There have been several scientific studies that have shown prebiotics can assist with the growth of many good bacteria, including Bifidobacteria. Several studies have also shown that they may reduce insulin, triglyceride and cholesterol levels for those who are obese.
Being a vegan has multiple health benefits and one of them is having a healthy gut. However, despite the number of benefits of a vegan diet, there are going to be a few vitamins and minerals that are required.
A vegan may require vitamin b supplements or vitamin D3 supplements as this is found in many types of meat that a vegan wouldn’t have. A vegetarian will also need to take some sort of supplementation to make sure that they get their daily requirement. Luckily for us, during the summer months, we will be able to get our daily recommended intake of vitamin D. The reason for this is because the human body produces vitamin D when it is in contact with the sun for longer than 15 minutes.
Whole Grain Foods
A fact about whole grain foods is that they contain a lot of fibres as well as nondigestible carbs. This is good because they bypass the small intestine and make their way to the large intestine which promotes the growth of beneficial bacteria in the gut.
Some studies have shown that it increases the feeling of fullness, and reduces inflammation and many risk factors for heart disease. However, some research has suggested that wheat, barley and rye can hurt your gut health.
There are several ways to improve your gut health. The consensus is that you need to make sure that you have a well-balanced diet that includes plenty of fruit and vegetables throughout the day. Another thing to mention is that you are eating the correct amount of whole grains without eating too much of them. Finally, make sure that you are eating probiotic foods as these are also beneficial for the health of your gut.