GOOD GUT HEALTH
Unlocking the secrets to a healthy gut: how your diet plays a crucial role in nurturing beneficial gut bacteria.
which are found in our gut. T
Collectively, they are known as our gut microbiome, and they’re incredibly important for overall health. But how can we really improve our overall ‘gut health’?
Step 1 - Eat Fibre Rich and Probiotic Foods Fibre is a plant-based nutrient that reduces the risk of metabolic diseases by stimulating the growth and diversity of good bacteria in the gut.
Foods that are full of naturally gut-enhancing fibre include sweet potatoes, beetroot, spinach, carrots and fennel.
Yogurt, thanks to the presence of probiotics may help calm gastrointestinal conditions like diarrhoea, inflammatory bowel disease and constipation.
he best way to get a healthy gut is to eat a fresh, balanced diet. There are around 40 trillion bacteria in our bodies - most of
Step 2 - Exercise Physical exercise is essential for so many parts of the human body, including the microbiome. Numerous animal and human studies have demonstrated that exercise can enhance the diversity of a healthy bacteria in the gut.
Researchers found longer workouts and high- intensity aerobic training, in particular, contributed most to gut bacteria diversity and function in relation to overall wellness.
Step 3 - Limit Your Alcohol Intake We all know the risks and health implications of consuming excessive amounts of alcohol. Drinking too much may negatively affect our microbiome, too.
Long term alcohol use is linked to gastritis, an irritation of the gut in which it becomes inflamed. Such inflammation can lead to heartburn, ulcers, bacterial infections and chronic discomfort.
Try to limit our consumption levels and explore non-alcoholic alternative drinks.
Step 4 - Limit Artificial Sweeteners Research studies with animals have found artificial sweeteners to have a negative effect on the microbiome. Rats given aspartame had increased blood sugars and were unable to use the insulin their bodies made properly. Another human medical trial showed the same blood sugar increase. For gut health, it may be best to avoid artificial sweeteners altogether.
Step 5 - Reduce Stress Levels Research suggests anxiety and depression are affected by the gut and vice versa—they can increase the risk of IBS, and people with IBS are more likely to experience these mental health disorders.
Finding ways to manage our mental health and stress levels may help reduce uncomfortable GI symptoms and get our body back in balance. Add some physical activity to our day, as research suggests exercise can increase the quality and quantity of health-boosting gut microbes.
For more information on Good Gut Health visit the British Heart Foundation:
www.bhf.org.uk
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FOODS THAT ARE FULL OF NATURALLY GUT- ENHANCING FIBRE INCLUDE BEETROOT, CARROTS AND FENNEL
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