The effects of the stomach on our health extend further than most people know. It has nothing to do with digestion alone. The billions of good bacteria in the gut microbiota play an important role in the immune system, and there is a special and basic link between the gut and the brain. Therefore, it is beneficial to consider gut health a daily endeavor, rather than something to be handled just when symptoms present themselves. Experts say these are the best ways to improve your digestive health. Don’t miss these Sure Signs If you want to protect your health and the health of those around you, you’ve already had COVID.
1. Consume Only Real Foods
It should come as no surprise that the food you consume has a major impact on your digestive system. Consuming a lot of fast food and other processed meals has been linked to the elimination of good gut bacteria that aid in digestion and immunological function. New York City physician Jonathan Kung, MD, disagrees, saying that “the low FODMAP diet is an excellent example of a diet healthy for the stomach.” Certain simple carbohydrates are problematic for certain people’s digestive systems, thus this diet eliminates or greatly reduces them while increasing the consumption of entire foods. Strawberries, blueberries, raspberries, spinach, kale, green tea, and even dark chocolate are all high in antioxidants, which may help prevent or lessen gastrointestinal imbalances, according to Kung.
2. Add Some Probiotics to Your Diet
The gut microbiota consists of beneficial microorganisms that play a crucial role in immunological function. Probiotics, which may be found in dietary supplements and meals, are healthy for the digestive system. The Harvard Medical School suggests that they may help with gastrointestinal problems including diarrhea and IBS.
3. Increase Your Fiber Intake
A high-fiber diet is also beneficial for digestive health: Good gut bacteria are created and bad bacteria are inhibited when fiber starts to ferment in the large intestine. Prebiotics, like fiber, are used as a source of fuel for probiotics. A lack of fiber will reduce the efficacy of probiotics used to improve digestive health. Experts suggest that women get at least 21 grams of fiber per day, while men need between 30 and 38 grams of fiber per day, for optimal health.
4. Avoid Getting Drunk
There is evidence that drinking alcohol may aggravate gastritis by irritating the stomach lining and killing off good gut flora. Moderation is key for a healthy gut and body as a whole (lessening the risk of diseases like heart disease and cancer). As far as the experts are concerned, it amounts to no more than two drinks per day for males and one drink per day for women.
5. Lessen your Reliance on Antibiotics
Take antibiotics sparingly if you value digestive health. There is concern that the beneficial bacteria that make up the gut microbiome may be lost as a result of using these drugs. Antibiotics can have “several negative effects on the gut microbiota,” according to a review of studies published in 2020 in the journal Frontiers in Cellular and Infection Microbiology. These effects include a loss of species diversity, changes in metabolic activity, and the selection of bacteria that are resistant to the drugs. “Antibiotic use throughout children has been linked to a number of health problems, including those affecting the gut, the immune system, and the brain. Recent years have seen a rise in the usage of antibiotics, which may cause these issues to worsen in the future.”
6. Control Your Anxiety
A person’s health is greatly impacted by stress, which may negatively affect the cardiovascular system, the immunological system, and the digestive system. Irritable bowel syndrome (IBS) and a condition known as “leaky gut” have both been linked to stress. Some experts have even referred to the digestive system as the “second brain” because of the close relationship they think exists between the stomach and the brain. According to the American Psychological Association, “stress may disrupt brain-gut connection,” making it more likely that you’ll experience “gut discomfort” like pain, bloating, or both. Stress causes shifts in gut microbes, which might have an effect on one’s disposition. Physical activity and other stress-reduction strategies should be prioritized for optimal health reasons.
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