7 Gut Health Hacks for Better Life Quality

When it comes to gut health, probiotics are like superheroes. Probiotics are beneficial bacteria that help maintain a balanced gut microbiome and support healthy digestion [1]. Including probiotic-rich foods in your diet can work wonders for your gut health. Some popular sources of probiotics include:

• Yogurt: Look for yogurt with live and active cultures to reap the full benefits.
• Kefir: This fermented milk drink is packed with probiotics and can be enjoyed on its own or added to smoothies.
• Sauerkraut: Made from fermented cabbage, sauerkraut is not only rich in probiotics but also high in fiber and vitamins.
• Kimchi: It is a spicy fermented vegetable dish loaded with probiotic goodness.

By adding probiotic-rich foods into your diet regularly, you can promote the growth of beneficial bacteria in your gut, leading to improved digestion and overall gut health [2].

Fiber is one of the most important components of your diet. It plays a crucial role in keeping our digestive system running smoothly by promoting regular bowel movements and preventing constipation. Additionally, fiber acts as prebiotic fuel for the good bacteria in our gut, allowing them to thrive and support optimal digestion [3].

To increase your fiber intake, include the following in your diet:

• Whole Grains: Opt for whole wheat bread, brown rice, quinoa, and oatmeal instead of refined grains.
• Fruits and Vegetables: Aim to incorporate a variety of colorful fruits and vegetables into your meals to maximize your fiber intake.
• Legumes: Lentils, chickpeas, beans, and peas are excellent sources of fiber and can be added to soups, salads, or stews.

However, you should increase your fiber intake gradually along with increasing your water intake. This will help prevent discomfort or bloating that can occur when you suddenly increase your fiber consumption.

Fermented foods are a powerful addition to a balanced diet, offering myriad benefits for gut health. Rich in probiotics, these foods aid in the cultivation of a healthy gut flora, which is essential for optimal digestion and nutrient absorption. Examples of fermented foods include yogurt, sauerkraut, kimchi, and kefir. They not only help maintain a balanced microbiome, but also enhance immune function and potentially reduce the risk of certain disorders including obesity and heart disease [4].

Your gut is often considered as the “second brain” because gut health is directly linked to your mental health. Chronic stress can disrupt the balance of bacteria in our gut and lead to digestive issues such as bloating, diarrhea, or constipation [5]. Therefore, managing stress is crucial for maintaining a healthy gut.

Here’s how you can do it:

Meditation

Practicing meditation regularly has been shown to reduce stress levels and promote relaxation. Here’s how to do it.

• Find a quiet and comfortable place
• Sit in a comfortable position
• Close your eyes and start focusing on your breathing
• Let go of any worries that surround you.

You can also use a mantra to soothe your nerves like yoga. Remember, meditation is all about peace so experiment and find your way to it.

Exercise

Physical activity is not only beneficial for our overall health but also for reducing stress. Engaging in regular exercise releases endorphins – the feel-good hormones – which can help alleviate stress and improve mood. You don’t have to put in excessive amount of efforts in working out. A 30-miniutes workout 2-3 days a week is enough to keep things in check.

Hydration is often given less importance when it comes to gut health. However, there is more to hydration than It meets the eye. Drinking an adequate amount of water helps soften stools, preventing constipation, and allows for smooth movement through the digestive tract.

To ensure proper hydration:

• Drink at least 8 glasses (64 ounces) of water per day.
• Carry a reusable water bottle with you throughout the day as a reminder to stay hydrated.
• Add slices of lemon, cucumber, or fresh mint in water.

Remember that other beverages such as herbal teas and hydrating foods like fruits and vegetables also contribute to your daily hydration needs. Stay mindful of your fluid intake to support a healthy gut.

Avoiding processed foods can significantly contribute to better gut health. These foods often contain artificial chemicals and high levels of sugar and fat which can imbalance the gut microbiota, leading to digestive issues. By opting for natural, unprocessed foods, we provide our bodies with the essential nutrients and fiber that foster a healthy gut environment. This not only aids digestion but also supports our overall health, as a well-balanced gut is linked to a strong immune system, heart health, brain health, improved mood, and effective digestion.

Regular physical activity not only benefits our cardiovascular health and weight management but also supports a healthy gut. Exercise helps stimulate intestinal contractions, aiding in regular bowel movements and reducing the risk of constipation. Additionally, exercise promotes blood flow to our organs, including the digestive system, ensuring optimal function.

Different types of exercises you can add in to your routine are:

• Cardiovascular exercises such as jogging, cycling, or swimming get your heart rate up and stimulate digestion.
• Strength training exercises help build muscle mass and improve overall metabolism.
• Yoga or Pilates can aid in digestion through specific poses that target the abdominal area.

By finding activities you enjoy and making them a regular part of your routine, you can promote better gut health while reaping the numerous benefits that come with an active lifestyle.

In conclusion, there are many options to improving gut health, but the most important thing is to make sure you’re taking care of yourself. Eating nutritious foods and avoiding processed food, exercising regularly, focusing on managing stress, and drinking plenty of water will help improve your gut health significantly. Additionally, adding probiotics and fermented foods or beverages to your diet can also bring about lasting benefits.

1. Shahrokhi M, Nagalli S. Probiotics. StatPearls, Treasure Island (FL): StatPearls Publishing; 2023.
2. Hemarajata P, Versalovic J. Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therap Adv Gastroenterol 2013;6:39–51. https://doi.org/10.1177/1756283X12459294.
3. Cronin P, Joyce SA, O’Toole PW, O’Connor EM. Dietary Fibre Modulates the Gut Microbiota. Nutrients 2021;13:1655. https://doi.org/10.3390/nu13051655.
4. Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients 2022;14:1527. https://doi.org/10.3390/nu14071527.
5. Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol 2011;62:591–9.