How to Improve Gut Health Naturally?

Dr Anita Nischal

Gut Health is characterized by the right balance of microorganisms that reside in the digestive tract. Taking precise care of Gut Health and preserving the exact balance of these microorganisms is crucial for physical and mental health, and immunity, amongst others.

Around 100 trillion of these kinds of bacteria, viruses and yeast are called the ‘Gut microbiome’ or ‘Gut flora’. Among these, many microbes are useful for human health, and some are even essential. Others can be detrimental, mainly when they reproduce.

Furthermore, research proposes that the context of these microbiomes can also influence your mood and your immunity to fight from illness.

The research states that 15 percent of people in Western countries experience a severe form of Gut sensitivity and digestive health problems, such as gas, constipation and diarrhea, which is termed as Irritable Bowel Syndrome (IBS).

Hence, the perfect balance in your Gut microbiome is a major aspect of your general well-being, and your gut health diet is also a dominant factor in your microbiome’s health.

Although the market is drenched with numerous gut health supplements like probiotics that can deliver your microbiome a boost, a slight adaptation of a new lifestyle can even affect your internal ecosystem and can restore Gut Health.

In this article, we list some scientifically buttressed ways to improve Gut Health and augment overall well-being.

6 Symptoms of Unhealthy Gut

The modern lifestyle, including high-stress levels, little sleep, high-sugar foods, and taking antibiotics can all impair our Gut Health. As a result, this can even lead to affecting the brain, immune system, heart, weight, skin, hormone levels etc.

Therefore, it is vital to comprehend the ways an unhealthy Gut might manifest itself. Below are some of the signals of an unhealthy Gut:

Upset stomach

Digestive issues like gas, bloating, constipation, diarrhea, and heartburn can all be cyphers of an unhealthy Gut. Having a Gut-healthy diet can quickly process food and eliminate waste.

A sugar-craved diet

An added sugar can decline the number of good bacteria in your Gut. This imbalance can be the source of increased sugar cravings, leading to the damage of Gut Health.

Weight changes

An imbalanced Gut can weaken your body capacitance to engross nutrients, normalize blood sugar, and hoard fat.

Relentless Fatigue

The widely held form of the body serotonin, a hormone that moves mood and sleep, is formed in the Gut. So, some sleep disturbances and constant fatigue can be linked to jeopardy for fibromyalgia.

Skin problems

Skin issues like eczema may be associated with a damaged Gut. Inflammation in the Gut may cause augmented ‘leaking’ of firm proteins out into the body, leading to the irritation in the skin.

Food intolerances

The food intolerances may be triggered by the deprived quality of bacteria in the Gut. There is some indication that food allergies may also be linked to Gut Health.

Are you beholding to improve your Gut Health naturally?

A good gut health diet necessitates lots of dietary fibers, named prebiotics. The ones found in natural, plant-based foods, as your Gut bacteria love them! So, to improve your Gut Health naturally, indulge more in gut health foods and follow these imperative tips and suggestions mentioned below:

Take in an assorted range of food

Our intestine is the dwelling of the hundreds of species of bacteria, and each of them has a different role to play in your health & needs diverse nutrients for development.

Besides, a varied microbiota is measured to be a healthy one because of the more species of bacteria, the more health benefits.

Fruits and vegetables are considered as the best foods for gut health. Some high-fiber foods that are upright for your Gut Health diet embrace:

  • Raspberries
  • Lentils
  • Green peas
  • Artichokes
  • Broccoli
  • Chickpeas
  • Beans (kidney, pinto and white)
  • Whole grains
  • Yogurt
  • Tempeh
  • Kimchi
  • Kefir

Follow a gut health diet having fruits and vegetables to stunt the growth of some disease-causing bacteria.

The importance of exercise for your Gut Health

Research has shown that a sedentary lifestyle has a less miscellaneous microbiome. There are so many other healthy lifestyle features tangled in improving Gut Health. The activities like walking, jogging, and dancing for 150 minutes each week alongside some strength exercises will give Gut Health a boost up.

A stressed you leads to stressed Gut

The stress can decrease the richness of significant probiotic bacteria like Lactobacillus. Lighten your stress by ducking needlessly demanding situations, and for your improved Gut Health, try some breathing exercises and meditation.

Avoid artificial sweeteners for your healthy Gut

Refined sugar can dismay the balance in your Gut and your metabolism and does not contemplate a good gut health food . Also, artificial sweeteners are not beneficial as well as that can upsurge blood sugar and increase the risk of obesity & diabetes. It is suggested to reach for a piece of fruit, some dark chocolate, or simply the syrup in your latte for your sugar intake.

Breaks between your meal are good for Gut Health

Eating all the time can lead to an increase in your calorie intake, and promoting weight gain. So, it’s essential for your Gut to take a break from food for 12 hours at least. Give your Gut time to heal – because digestion is a rough activity. Apart from this, take only the best foods for gut health.

Take a Probiotic Supplement

Probiotics are live microorganisms, generally, bacteria, which use an explicit health benefit when used up. Probiotics don’t enduringly take over the intestines in most cases. However, they may support your health by moving the complete composition of the microbiota and promoting your metabolism.

Some studies have shown that the best supplements for gut health are probiotics, which can progress how certain Gut bacteria function and the kinds of chemicals they yield.

The gut health supplement i.e. Probiotic offered by Ojus reduces gas, bloating, boosts the immune system, rebalances gut bacteria, and helps in digestion of the food.


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Final Words

Sustaining a healthy Gut promotes better overall health and provides immune support. By adopting a suitable lifestyle and dietary variations, you can alter the assortment and number of microbes in your Gut for better well-being.

Constructive changes like taking probiotics, following a fiber-rich vegetarian diet and consuming gut health foods, and evading the excessive use of antibiotics and disinfectants. Other meek lifestyle changes are getting enough sleep, and exercising frequently can lead to good Gut Health.

However, a person should consult a doctor before making any radical changes to their diet and if irritable bowel syndrome or other medical conditions upturn.

Do you have any other natural ways to improve Gut health? Share with us in the comment section below.

A. Gut Health states the balance of microorganisms that live in the digestive tract. A healthy Gut is important for your physical and mental well-being.

To improve your Gut Health naturally, you need to have a Gut-healthy diet, including the best foods for gut health like vegetables, fruits, whole-grains, fermented foods etc. Additionally, having proper sleep and stress-free life also assist in improving Gut Health.

To restore Gut Health, it is vital to take Gut Healthy foods. Apart from this, including best Gut Health supplements like probiotic is also essential.

A healthy Gut subsidizes a stout immune system, brain health, heart health, effective digestion, improved mood, healthy sleep, and it may avert some cancers and autoimmune diseases.

Our Gut Health affects our body metabolism. They regulate things like calories drawn from food and what kinds of nutrients they deliver from it to the body.

To increase good bacteria in the Gut naturally, take gut health foods- increase your fibre intake, pick high-fibre vegetables, avoid snacking, decrease consumption of alcohol and sleep peacefully.

The worst foods for your gut health include fried foods because they are high in fat, and citrus fruits after all they are high in fibre and can upset your stomach. Other worst foods for digestion are sugary items, spicy foods, fructose, and beans.

Pineapple, onion, garlic, kimchi, sauerkraut, asparagus, and bone broth are some of the best foods to restore gut health. Apart from this, you can include herbal and natural supplements such as Probiotics that can improve your gut health.

Yes, apple cider vinegar is naturally acidic, and people with low stomach acidity can use this to raise stomach acid levels which leads to good digestion. Also, apple cider vinegar can prevent gas and bloating, which is caused by slow digestion. Thus, it is an excellent food to restore gut health.

Yes, Kombucha is good food to improve gut health. Along with and other fermented foods, these are full of antioxidants and probiotics, or live bacteria. So, they boost the health of intestinal cells, enhance immune function, and aid in food digestion.

Yes, bananas are a good source of prebiotic fibre and are considered the best food to improve gut health. Bananas can boost levels of good gut bacteria and restore digestive health. Two bananas a day are enough to reduce bloating, thus a great food to restore gut health.

True, gut health affects skin health. Skin irritation, like eczema, may be linked to a damaged gut. Also, inflammation in the gut caused by a poor diet or food allergies gives rise to skin health issues. Thus, for good skin, you must eat good foods to restore gut health.