#49: 6 Ways You Can Build A Healthy Gut

A healthy gut usually means a healthy body.

Recent findings in the area of the gut microbiome has shed light on the impressive role our gut buddies have in either promoting or delaying the onset of chronic disease.

Our gut buddies - little bacteria (friendlies) are in charge of digestion and absorption of the foods we eat. It goes without saying that they should be fed well and kept in tip top shape if they are to carry out their labours effectively.

That said - how can we keep them well oiled?

#1: Eat More Fibre

Fibrous foods keep things moving through your intestines and out of your body. This does not only mean you get to have a good bowel movement on the daily. It also means the good bacteria get their favourite foods. In return, they will create a thriving environment for healthy digestion.

The National Institute of Medicine recommends that adults get between 25 and 38g of fibre each day. That’s roughly 200g of chick peas (dry).

#2: Eat Probiotic-Rich Foods

Probiotics are living organisms that promote a healthy gut microbiome. They’re like highly-skilled labourers moving into and getting a job in your neighbourhood.

Probiotics are found in foods such as yogurt, kefir, and kombucha and also in fermented vegetables like pickles, kimchi or sauerkraut.

Alternatively, you can get probiotic supplements made from strains of beneficial bacteria like Lactobacillus plantarum and Bifidobacterium lactis.

#3: Eat Prebiotics

Prebiotics are indigestible fibres that feed the good bacteria in your gut. These foods can be eaten raw, cooked or fermented.

Common examples include oats, apples, bananas, garlic, jicama, Jerusalem artichokes and asparagus.

#4: Do Not Eat Processed Foods And Alcohol

Processed foods are loaded with sugars and artificial ingredients that wreak havoc on your digestive system.

Instead of going for those store-bought breads, pastas, and dressings, try making your own at home. This will allow you to control what goes into each dish, and a healthy gut is sure to follow.

Sugar is one of the worst gut offenders. Like vegetable oils, sugary substances have been known to cause inflammation. An issue partially attributed to its high glycaemic index. This phenomenon makes it difficult for the cells in your gut lining to absorb otherwise useful nutrients, leading to stress and poor absorption.

Alcohol, particularly beer and wine can inhibit the growth of probiotics and worsen an already-established irritable bowel syndrome (IBS).

I get it. It’s difficult to go a few days in this age without the occasional pint. And I’m not saying never. But limit the booze.

#5: Exercise Every Day

Research shows that exercise reduces inflammation in your gut by increasing the number of good bacteria and decreasing the amount of bad bacteria.

As we age, our bodies produce less stomach acid and digestive enzymes, so regular exercise will help break down food more effectively.

But what about the type of exercise? Well for longevity’s sake, it should be a combination of resistance training, aerobic work and functional (mind-muscle) work, like boxing.

#6: Reduce Stress

I hate saying this. It always sounds so obvious. “Hey, reduce stress!”

“Yeah I guess I’ll just walk around like a bag of sunshine for the rest of the day.”

I know it ain’t easy, but high stress generally means poor gut health.

Take that walk at Buskett, the beach or any place that calms you down. Practice internal martial arts, or yoga. Mediate for 10 minutes-a-day. These are all tried and tested methods for bringing your stress levels down. Listening to soothing music is another way to go.

As far as meditation goes, you can use a guided one from YouTube.

Start small by meditating for just 5 minutes a day and gradually increase your time as you become more comfortable with it.

I would also recommend trying mindful breathing. Close your eyes, take deep breaths through your nose, fill your stomach up with air, then slowly release the air through your mouth while counting each breath (up to 10).