Did you know that your bacterial cells within the gastrointestinal tract (GIT) outnumber the host’s cells by a factor of 10? These human digestive-tract associated microbes are referred to as the gut microbiome and they play a huge role when it comes to your health.
The health of your gut determines what nutrients are absorbed and what toxins, allergens and microbes are kept out. It is directly linked to the health of your whole body. Imbalance of the normal gut microbiota have been linked with gastrointestinal conditions such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), obesity and type 2 diabetes just to name a few.
Because we have more bacteria than cells, it is probable a good idea to make sure that we take care of these bugs so we can actually become healthy from the inside out. It is time to follow these 5 easy steps for optimal gut health:
1. Eat fiber-rich whole foods
You should aim to eat 35g of fiber per day, and this can be accomplished by adding leafy greens, nuts, seeds, beans, fruits and vegetables to your routine.
2. Limit your sugar consumption
We get it! Sugar is everywhere and it might be hard to avoid it. However, you can limit your sugar consumption by eliminating processed foods rich in refined carbohydrates. The bad bugs love sugar, so focus on starving the bad bugs and nourish the good guys.
3. Avoid the use of antibiotics
Antibiotics are like a bomb to your gut flora. Try to avoid using them unless you really have no choice. They change gut flora for the worse.
4. Eat fermented foods or take a probiotic daily
Rebuild your rain forest of friendly bacteria by taking a probiotic supplement or eating fermented foods such as kimchi, kefir, kombucha, tempeh and pickes.
5. Heal your gut lining
Use gut-healing nutrients such as glutamine and zinc to repair the lining in your gut so it can resume its normal function.
Fixing your digestion may take some time, but it can be done so do not be discourages and take some time to work on it so you can achieve vibrant health.
References:
1. Dr. Mark Hyman, 5 Steps to Kill Hidden Bad Bugs in Your Gut that Make You Sick
2. Matthew J. Bull, The Human Gut Microbiome in Health and Disease,
