How to keep Gut Healthy - Gut Health Self-Care Tips

1. Self-Care Tips for Gut Health

2. Gut health, refers to maintaining the balance of microbes in our digestive tract, which is vital for physical and mental health and stronger Immunity. Keeping the right amount of microbiome is essential for our health as these microbes produce different hormones and vitamins that support a healthy Gut and digestive process in our body.

3. “If you don't posses a healthy gut, it would be very difficult for your system to get all the advantages of all those healthy food you are consuming, so it is very essential to have a balanced microbiome, supporting your digestive system to avoid mal absorption of nutrients and good digestion.” Some of the scientifically supported ways to keep Gut Healthy are as follow: ✔ Include Probiotics and Fermented Foods in your meal ✔ Include Polyphenols-rich Diets ✔ Include Dietary and Prebiotics Fibre in Diets ✔ Curb on Artificial Sweeteners Intake ✔ Work on Stress Management ✔ Regular Exercise & Adequate Sleep ✔ Restraining Smoking and Alcohol Intake ✔ Avoid Excess use of Antibiotics

4. Benefits of Probiotics and Fermented Food Probiotics are live microbes that have health benefits when consumed and are usually called beneficial bacteria because they help keep the gut healthy. Many types of bacteria can be considered probiotics. Two specific types of bacteria are common probiotics available in general: Lactobacillus and Bifidobacterium. Probiotics are also made up of good yeast. Probiotics can help boost the healthy gut microbiome, which helps manage gut inflammation and other intestinal problems. Fermented food is a Natural source of probiotics. Usually, these foods contain a high count of lactobacilli bacteria, a good bacteria helpful in keeping the gut healthy. Some of the probiotics-rich and fermented food for healthy gut ✔ Yoghurt ✔ Butter Milk ✔ Cottage cheese ✔Kimchi ✔ Apple cider vinegar

5. Benefits of Dietary Fiber And Prebiotics A fibre-rich diet promotes multiplicity and triggers the growth of probiotics bacteria that feed on indigestible carbohydrates called prebiotics. Prebiotics promotes probiotics to thrive in the gut. It helps the probiotics become more resistant to specific environmental conditions, such as changes in pH and temperature. Some of the Prebiotics-rich foods ✔Banana ✔ Asparagus ✔Garlic ✔Onions ✔Whole grains ✔Legumes ✔ Beans

6. Role of Polyphenols-Rich Diets in Gut Health Polyphenols are plant-based molecules rich in fibre, used by the microbiome in the guts as fuel and have inflammatory properties, helping reduce blood pressure, cholesterol levels and cellular stress. Polyphenols Rich Foods ✔ Dark chocolate ✔ Red grapes ✔ Almonds ✔ Onions ✔ Blueberries ✔ Green tea ✔ Broccoli

7. Role of Regular Exercise & Adequate Sleep in Gut Health Regular exercise can be very fruitful in the case of obesity and can positively impact the gut flora which supports in the production of short-chain fatty acids, which reduces the risk of inflammatory diseases like IBD as well as type 2 diabetes, obesity, and heart disease. Not getting adequate sleep can have adverse affect on overall health and can hamper the energy level. It can affects the gut health in many ways. ✔ Inadequate sleep can lead to stress and can alter the gut flora damaging the digestive health ✔ Lack of sleep can impact dietary choice like it could disrupt the hunger control and can affect the digestive system ✔ Poor sleep habits can unbalance the production of Sleep hormone " melatonin", which also supports gastrointestinal mobility, deficiency of melatonin can cause sleep difficulty leading to Gastroesophageal Reflux Disease (GERD) a digestive disorder.