Hippocrates, known as the father of modern medicine, once said that “all disease begins in the gut.” And, was he right!
The health of our digestive tract and the billions of microbes that reside in it has been linked to a myriad of conditions – depression, anxiety, Alzheimer’s, diabetes, and even autoimmune conditions.
More commonly, digestive systems like gas, bloating, indigestion, acidity, and troublesome bowel movements can be extremely disruptive.
If you’re frequently plagued by one or more of these issues, all you want to know is what will help you feel better.
Here are some B2B-approved tips for how to improve your gut health today.
But first, what is the microbiome?
Researchers estimate that there’s a community of over 10-100 trillion microorganisms (bacteria, fungi, and their genetic material) that live in your digestive tract.
Interestingly, your microbiome is as unique as your fingerprint.
Though there’s still a lot we don’t know about the microbiome, they do know this:
Your gut bacteria play a major role in your health and well-being.
What you can do:
- Manage fiber: Aim for 30 to 50 grams of fiber intake per day. You can reach this goal by filling your plates with colorful vegetables, fruit, legumes, and whole grains. If you’re still struggling to make it to 30 grams a day, consider adding 2 tablespoons of concentrated fiber— chia seeds, psyllium husk, acacia fiber, or ground flaxseed—to a smoothie. But also note that not everybody benefits from excess fiber.
- Chew well: When you thoroughly chew food, you break your meal down into smaller, more digestible bits. The smaller pieces also increase the amount of surface area for digestive enzymes to work on and aid chemical digestion. On the other hand, when you eat quickly, you tend to gulp down big chunks of food and likely lots of air which can lead to indigestion and bloating. Plus, those enzymes have a harder time digesting larger pieces of food. If possible, give yourself a little extra time at meals.
- Manage stress: The gut and the brain are intricately connected. Researchers have been studying the links between the two for years and have found that stress is toxic for the body. The gut is no exception. The good news is that there are plenty of ways to alleviate stress. Try yoga, being in nature, going on a walk, managing your media consumption, and of course meditation.
- Move: Mild-moderate exercise can stimulate the parasympathetic (“rest and digest”) nervous system. Not only does this have an overall relaxing effect on the body and mind, but it also encourages movement (peristalsis) in the digestive tract, aiding both digestion and elimination.
- Medication: Most medicines are taken orally, which means that your gut is responsible for breaking them down and processing them, so they’re absorbed into your bloodstream. Unfortunately, a few medications can impact the microbiome negatively. This particularly holds for antibiotics. While they perform the important task of killing bacteria that threaten your health, they also tend to wipe out many beneficial ones. For this reason, medications should ideally be used only when necessary. However, it’s vital to consult with a doctor, before making any alterations.
If you want to support optimal gut health, any of these tips are a great place to start. Try one, a few, or all of them and you’ll likely see the benefits not just in your gut health but also in your mood, energy levels, and overall health. And if you need specialized advice, we’re always happy to help!