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Health is important for everyone. We all have everyday habits, such as going to the gym or cutting down on sugary drinks, but when was the last time you thought about your gut? Although talk about gut health has grown in popularity in the last few years, many seem to neglect it when they think about making lifestyle changes to improve their health. This means that most are unknowingly participating in habits every day that are harming their gut without even knowing it!
So how do you identify these habits and change them for the better, ones that look out for our gut? Well, this guide to improving your gut will outline the mistakes you are making and how to create health habits that will improve your gut and your life in general.
What is gut health
Gut health is the overall balance of all of the organs in your digestive system. The gut does many things, from digesting nutrients from your food to supporting your immune system; it’s a critical part of your health. If gut health is low, it can affect mood, sleep and digestive issues, meaning it can hugely impact quality of life.
If this isn’t reason enough to start looking out for your gut health, it can also improve weight loss, skin conditions and overall mental health.
- Skipping meals or eating at irregular times
The problem- Inconsistent eating throughout the day can disrupt rhythm and bacterial balance within the gut. Due to this irregularity, the gut can become irritated, leading to bloating, acid reflux and even a slower metabolism, which can become uncomfortable. Fasting for too long and skipping meals such as breakfast, distresses the digestive system, which can be painful and decrease quality of life.
What to do- Make sure that you eat consistently throughout the day to bring regularity to your diet. Gut bacteria thrive on routine; therefore, eating fibre-rich foods and foods with healthy fats is the best way to look after your gut. If you do want to eat fats as part of a diet, the best way to do this is overnight as this helps to build a consistent routine.
- Overeating processed foods
The problem– Highly processed foods are high in preservatives, sugar content and also refined carbs, which are carbohydrates that have been stripped of any nutritional value. All of these preservatives help to feed bad bacteria in your gut, leading to discomfort as the lack of fibre starves beneficial microbes. The artificial sweeteners present within these processed foods disrupt microbial diversity, which helps with immune system regulation and nutrient absorption.
What to do- Instead of consuming processed foods, opt to snack on whole foods such as nuts, fruits and vegetables. Ensuring that you consume over 30 plant-based foods a week promotes microbial diversity, according to experts. If you’re unsure if products are highly processed, it’s best to read labels. Ingredients such as preservatives, food colourings and sweeteners are present in foods; avoid them as they are problematic for gut health.
- Bad stress management
The problem- High amounts of stress can drastically affect your gut health, causing an increase in inflammation and gut mobility. Large amounts of stress trigger fight or flight responses that divert blood away from the gut for effective digestion. This can leave you uncomfortable and in pain due to stomach pain and IBS, which can affect all aspects of life.
What to do- It’s important to create self-soothing rituals to prevent the build-up of daily stress. You can do this through meditation, exercise, or even journaling to release and let go of any stress that you may feel. Practising mindful eating is also a great way to control stress, slowing down and eating away from screens can keep anxiety low. If stress is affecting sleep, it’s important to prioritise getting good rest, so that gut health is not worsened by exhaustion.
- Not enough fibre and water
The problem- Low fibre diets slow digestion and reduce beneficial gut bacteria, leading to painful periods of time after eating as well as constipation. Lack of hydration can also further this, causing the hardening of stool and reducing detox efficiency. Overall, this can lead to pain and soreness, which can affect everyday life and lower the quality of life.
What to do- Try to aim to eat around 30 grams of fruit, beans or whole grains per day. If you’re a forgetful person or on the go, kefir and gut health drinks and yoghurts are a great way to implement fibre and overall improve good health.
Final thoughts
Overall, fixing everyday habits that are harming your gut will help to improve your health and your daily life. So don’t wait, fix your bad habits and feel good now!