How to Improve Your Gut Health Naturally

Are you experiencing bloating, diarrhoea, or stomach aches frequently? Do you feel tired more often than usual? If you nodded along positively with concern, it could be due to poor gut health. The gastrointestinal tract is a crucial organ of our body that supplies us with essential nutrients, boosts our immunity, and houses good intestinal microbiota. The dietary requirements of the GI tract vary in various phases of life right from newborn baby, through infancy, childhood, adulthood, and elderly individuals. When your digestive health deteriorates due to bad gut bacteria, you suffer from a loss of appetite, nausea, bloating, abdominal pain, uncomfortable feeling of fullness after eating, malnutrition, diarrhoea, and unintentional weight loss. So, it is necessary to improve gut health and maintain it to live a healthy life.

For this purpose, World Gastroenterology Organization celebrates World Digestive Health Day on the 29^th of May every year to raise awareness about a range of digestive ailments and conditions and the significance of caring for your digestive health daily. This year, World Digestive Health Day will be celebrated on 29^th May 2023. The theme of this crucial global health awareness day is “Your Digestive Health: A Healthy Gut From the Start.” It focuses on the need of adopting healthy dietary measures to promote good gut microbiome health and optimal gastrointestinal function. It aims to help a greater number of people adopt healthy diets and lifestyles and improve their understanding of the significance of a healthy gastrointestinal tract. So, you might be wondering what dietary practices can help improve your gut health naturally, aren’t you? Learn all about gut health diet by reading this post below.

 

8 Simple yet Effective Dietary Practices to Improve Gut Health:

1. Eat Plenty of Fruits, Legumes, and Vegetables:

Fresh fruits and vegetables are rich sources of nutrients that help you have a healthy gut microbiome. Although your body can’t digest the high fibre content in these foods, certain bacteria present in your gut can digest fibre that promotes their growth. Some fibre-rich foods good for gut health include raspberries, green peas, chickpeas, broccoli, whole grains, lentils, beans, and bananas. Eating a diet having ample fruits and vegetables also helps prevent the growth of some disease-causing bacteria. Apples, almonds, artichokes, pistachios, and blueberries help increase good bacteria, prevent inflammation of the intestine, and improve gut health.

2. Choose Fermented Foods:

In the process of fermentation, bacteria or yeast break down the sugar in the foods. The fermented foods contain high levels of lactobacilli which is beneficial for gut health. So, plain yoghurt, fermented soy milk, kimchi, kefir, kombucha, and sauerkraut are some fermented foods that you can add to your diet. Yoghurt also contains less Enterobacteriaceae content, the bacteria associated with intestinal inflammation and chronic conditions. Yoghurt also helps reduce lactose intolerance symptoms, enhances the composition and function of the gut microbiome, and improves intestinal bacteria. So, plain yoghurt is one of the best foods for gut health.

3. Enrich Your Diet with Whole Grains:

Whole grains are rich in non-digestible carbohydrates, such as beta-glucan, and fibre. Our small intestine can’t absorb these carbohydrates; so, they move to the large intestine where they promote the growth of good bacteria. The intake of whole grains increases satiety levels, reduces inflammation, and lowers the risk factors for cardiac disease. However, celiac disease patients and gluten-sensitive individuals should avoid whole grains containing gluten, such as wheat, rye, and barley.

4. Prefer Plant-Based Diet:

Vegetarian or plant-based diets are beneficial for the gut microbiome. It can be due to the high fibre content in plant-based foods. Vegetarian diets may help lower the levels of disease-causing bacteria in obese individuals. It also helps reduce cholesterol levels, body weight, and inflammation. Plant-based foods are excellent sources of nutrients that can boost the levels of good bacteria, minimize the harmful strains of bacteria, and improve gut health. So, incorporate gut-healthy foods, such as fresh fruits, legumes, vegetables, seeds, and nuts, in your diet.

5. Savour Foods Rich in Polyphenols:

Polyphenols are plant compounds that provide you with several health benefits. They help lower inflammation, cholesterol levels, blood pressure, and oxidative stress. As our body can’t absorb polyphenols efficiently, we can’t digest them. So, most polyphenols move to the colon, where gut bacteria digest them. This helps increase good gut bacteria, minimizes the levels of bad gut bacteria, and improves your gut health. So, add cocoa, dark chocolate, almonds, blueberries, grape skins, red wine, broccoli, and onions to your diet. What’s more, they also help reduce triglyceride levels and C-reactive protein which is an indicator of inflammation.

6. Flavour Your Culinary Delights with Spices:

Coriander seeds, garlic, ginger, fennel seeds, turmeric, and other spices not only add flavour to your cooking preparations but also are foods to improve gut health. They help you eliminate harmful bacteria in the gut without hampering the good bacteria. Coriander seeds soothe stomach disturbances, prevent or eliminate gases in the gut, protect you from some allergies, and maintain good gut health. They provide you relief from bloating, diarrhoea, gas pains, and ulcers. Cinnamon is an ideal option when you are down with gut infections. It helps support good gut bacteria growth.

Fennel seeds are good solutions for stomach cramps, gas, indigestion, and bloating. They soothe the muscles of the gastrointestinal system, provide you with anti-inflammatory benefits, and prevent the risk of bowel diseases. Including freshly grated ginger in your diet can help minimize nausea, increase bile production and saliva, ease stomach pain, reduce bloating and gas, and offer relief from motion sickness.

7. Limit or Avoid Artificial Sweeteners:

Artificial sweeteners impact the gut microbiome negatively. They not increase blood sugar levels but also alter human microbiomes in a way that can modify blood glucose levels. The pathogenic ability of gut bacteria increases due to the consumption of sweeteners. Medical studies found them to get attached to, invade, and kill gut epithelial cells that line the intestinal wall. So, artificial sweeteners can be one of the worst foods for gut health.

8. Go for Prebiotic Foods and Probiotics:

The intake of prebiotics promotes the growth of good gut bacteria. These foods are prominently complex carbs or fibre that human cells can’t digest. Some bacteria species break them down and utilize them as fuel. Whole grains, several fruits, and vegetables contain prebiotics. Some prebiotics also helps lower triglyceride, insulin, and cholesterol levels in obese individuals which helps prevent cardiovascular conditions and type 2 diabetes.

Also, increase your intake of probiotics which help improve your gut microbiome. Simply, by adding more yoghurt to your diet, you can improve your gut health.

While you eat these various gut-healthy foods, you need to avoid consuming certain foods that can hamper your digestive health. Fried foods, red meat, heavily processed foods, alcohol, and an excess of soda and coffee are some of the worst foods for gut health.

Now that you know which dietary practices can help improve your gut health, incorporate them into your daily diet. Let’s spread the word about these beneficial diet tips to improve digestive health naturally this World Digestive Health Day so that a maximum number of people can benefit from it. The guidance of certified nutritionists, such as health experts at Health Total, can help you have a customised gut health diet plan for the best positive outcomes. Our diet plan not only helps improve your gut health but also meets all your nutritional requirements, boosts immunity, manages weight, and prevents or lowers potential health risks. We also offer integrated treatment with diet, homeopathy, and Ayurvedic solutions to improve your digestive health naturally. So, hurry up, reach out to us at Health Total and enjoy improved gut health and immunity with our personalized gut health diet plan.

Sign up for a FREE consultation with Health Total experts to get more tips for improving your digestive health with diet or managing any other health condition. Call toll-free at 1-800-833-171709 and Book Free Consultation!

The post How to Improve Your Gut Health Naturally appeared first on Health Total.

Frequently Asked Questions

Is there any side effect to African Mango Extract use?

African mango extract does not cause any side effects. This extract can cause stomach irritation or diarrhea. Stop using the product immediately and consult your doctor if this happens.

Do smoothie cleanses work?

This is the key question. Are you getting rid of toxins? If you’re not getting rid of toxins, there might be another problem.

It must be free of all toxins for a cleanse to work.

If this isn’t the case, then you either don’t drink enough water or haven’t been eating well.

This could also indicate that you should reduce your intakes of salt and caffeine.

Other reasons that you might not get results include:

• Your digestive system isn’t functioning correctly. This means that your body isn’t taking in what you’re taking in.
• You don’t eat enough protein. Protein helps build muscle tissue.
• Carbohydrates are too high in calories. Carbs are stored calories.
• Sugar intake is excessive. Sugar causes insulin spikes. This slows down metabolism.
• Not enough fats are being consumed. To absorb certain vitamins, fats are necessary.
• Too few essential fatty acid (EFAs) are being consumed. EFAs are known to reduce inflammation.
• Your fiber intake is too low. Fiber absorbs cholesterol and bile sodiums. Fiber speeds up digestion.
• Not enough vitamin C is being consumed. This is essential for collagen production. Collagen is what keeps your skin elastic and firm.
• You are consuming too small portions. Portions should be measured using a standard cup measurer.
• Consuming too much alcohol is a problem. You can get very dry from alcohol.
• High levels of caffeine are not healthy. Too much caffeine is toxic for the liver.
• Consuming too little magnesium can lead to a deficiency in your bones and muscles. Magnesium is required for healthy bones and muscles.
• Too much potassium is being consumed. Potassium is required to maintain fluid balance.

What drink is good for burning belly fat over night?

Drinking plenty of water is the best method to lose weight quickly. Drinking enough water can help you lose calories and make you feel fuller longer. You will also be less likely to snack and eat high-calorie foods. Water helps to flush out toxins from the body and keep your skin healthy.

The easiest thing for most people to do when they’re dieting is to skip meals. You’ll feel less hungry later on because your metabolism slows. Instead, eat smaller meals more often.

If you find yourself craving snacks, try drinking more water. Dehydration can slow down the rate at which your body burns calories and cause you to crave sugary beverages. Drink water with a squeezed lemon to increase its detoxifying capabilities.

Drinking plenty of water promotes weight loss by helping you feel fuller and faster. Research shows that people who drink eight glasses of water each day tend to weigh less than their counterparts who only drink four cups. This is because water helps you feel full without adding calories.

Wait about 30 minutes after you wake up to have anything to eat. After about 10-15 minutes, hormones such insulin begin working to regulate blood sugar. These hormone surges often put us in hunger mode. We can avoid crashing and a surge in blood sugar by waiting until it happens.

Have a mid-morning snack after breakfast. You can avoid eating too much later in the day by having something to eat between lunches and dinner. Consider eating a piece fruit or whole grain bread with peanut butter.

Don’t eat right before bed. Studies have shown that the body processes nutrients more efficiently when it is asleep, so it is easier to stay slim if you go to bed early.

Do not starve yourself to death before going to bed. Before you go to sleep, eat a light dinner. You might be surprised at how much food you need to fall asleep.

Include green tea in your daily life. Catechins in green tea are plant compounds that can reduce inflammation and improve metabolism. A Journal of Nutrition study found that green tea drinkers who consumed three cups daily of the beverage had a greater weight loss than those who didn’t. And another study found that men who consumed green tea increased their metabolic rates by 3 percent over 12 weeks.

What are the foods that burn belly fat?

Fruits, vegetables, and other vegetable are excellent for weight loss. You also get vitamins A, C and E as well as K which increase metabolism and energy levels.

The next best thing for weight loss is lean proteins such as chicken breast, turkey breast, fish, beans, and eggs. These are rich sources of protein and essential amin acids that provide the building blocks for muscle development.

For those who want to lose weight quickly whole grains, such as brown rice or oats, bread, pasta and cereals, are excellent options.

They are very filling and give you sustained energy throughout the day.

What natural product works best for weight loss?

Eating less food and working out regularly are the best ways to lose weight. However, exercise alone won’t help you achieve this goal. This is because food plays a vital role in our bodies functioning properly. If we eat too many calories, it is very likely that our weight will increase. Eating enough food can also lead to weight loss.

You should choose foods that have low calories and high nutritional values when you are trying to lose weight. These foods include fruits, vegetables whole grains, lean and fish meats, seafood, nuts, seeds, and legumes.

Statistics

• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

healthline.com

• Glucomannan – Is It a Good Weight Loss Supplement
  

fda.gov

• Information for Consumers about Dietary Supplements
  
• Dietary Supplements
  

ods.od.nih.gov

• Ephedra Office of Dietary Supplments – Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements to Weight Loss
  

onlinelibrary.wiley.com

• Efficacy and tolerability of a novel herbal formulation for weight management – Stern – 2013 – Obesity – Wiley Online Library
  
• Forskolin consumption in overweight and obese men is associated with body composition and hormonal adaptations – Godard, 2005 – Obesity Research Wiley Online Library
  

How To

African mango extract could have many benefits

African Mango extracts have been used for centuries to treat a variety of health conditions, including cancer. These extracts date back to ancient Egypt, where they were used for healing wounds, treating diabetes, and even stopping bleeding.

Researchers at the University of Nigeria found that African mango extracts contained certain compounds. These include tannins, flavonoids (Vit C), Vitamin C, Vitamin C, Vitamin C, flavonoids. polyphenols. carotenoids. and saponin. They help to prevent blood from clotting, fight freeradicals, improve liver function, lower cholesterol, lower blood pressure, promote cell proliferation, boost immune system, increase energy, and raise energy.

1. Cancer treatment. Over 50% of all cancers are caused by environmental factors, such as smoking, drinking alcohol and eating unhealthy foods. It is important to discover ways to prevent cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
2. Antioxidants neutralize harmful substances called “freeradicals,” which can cause damage to cells and genetic mutations. Researchers have shown that African mango extracts can slow or even reverse tumor growth in mice. A study found that African mango extracts could stop the growth in vitro of human colon cancer cells (cells in lab dishes). Another study indicated that African Mango Extract inhibited the growth of prostate carcinoma cells in vivo (in living animal models) by slowing their metabolism. These results suggest that this product may be able to treat certain types of cancer.
3. Prevention of cancer. A study published by the National Institutes of Health that found African mango extracts prevent breast-cancer development was published recently. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
4. Inflammation Reduction. White blood cells produce chemicals that attack foreign tissues, which causes inflammation. Inflammation can happen when there is injury, infection, and irritation. Chronic inflammation can lead to certain diseases such as asthma and arthritis. Research has shown that African mango extracts can help reduce inflammation, which may lead to a reduction in the severity and severity associated with many conditions.
5. Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion, detoxification, protein synthesis, and more. Healthy livers are also responsible for maintaining internal processes such water balance, sugar level, red blood cell count, and water levels. Research has shown that African mango extracts can be used to stimulate the regeneration of liver cells that have been damaged by drugs and toxins. This is why some people feel less tired after drinking large amounts of African mango juice.
6. Blood Pressure Lowering. The American Heart Association recommends adults to maintain a normal reading between 120/80 mm Hg and 140/90mmHg. High blood pressure can damage arteries and increase the risk of stroke and heart attack. Researchers from the University of California-Davis looked into the effects of African mango extracts on blood pressure in rats. Their research revealed that African mango extracts significantly reduced blood pressure.
7. Bone Building Vitamin D3 and calcium are both nutrients found in African mangoes that can promote bone growth. A placebo-controlled, double-blind trial at the University of Alabama School of Medicine revealed that supplementation of 500 mg of vitaminD3 and 2 g of calcium daily with 3 grams of sodium citrate significantly improved bone mineral densities. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
8. Other Benefits African mango extract increases blood flow to the skin’s surfaces, improving skin health. It stimulates collagen, making the skin look smoother and younger. African mango promotes hair health and prevents premature graying. It also aids in weight loss by promoting fat metabolism.