Science Backed: 10 Simple Hacks To Optimize Your Good Gut Bacteria
Your gut works hard protecting your body from diseases and reducing inflammation while improving your mental health. And shockingly, the list doesn't stop there! The best news of it all, a healthy gut is entirely in your control. To put it simply, a balanced microbiome = a healthy microbiome. If you’re new to gut health or are looking for new ways to improve it, we’re happy to help. While there are numerous ways to go about this, we will discuss 10 of our fave options regarding restoring balance and optimizing gut bacteria.
1. Restoring Healthy Gut Flora
Your gut consists of between 300 and 500 different bacteria with unique and vital jobs. Unfortunately, unhealthy dieting, stress, depression, and general lack of a healthy lifestyle can interfere with good gut bacteria production. To restore healthy gut flora, you need to embrace healthy change and eat foods to introduce good bacteria back into your system.
2. The Beauty of Bone Broth
Bone broth is an ideal component of a healthy diet and gut because it contains two specific protein compounds crucial to the body: collagen and gelatin. Collagen is a useful protein for many reasons. In regards to gut health, it reduces inflammation and aids in the absorption of certain nutrients.
Gelatin is a protein molecule stemming from collagen, but it aids the digestive system differently. This protein substance contains glycine and proline, which helps to seal the GI tract, promoting gut health.
3. Fermented Foods for the Win
Gaining in popularity, fermented foods like kimchi, kombucha, kefir, and apple cider vinegar also contribute to a healthy gut. Let us explain how this works: Your body produces lactic acid when digesting these fermented foods. This then boosts the population of beneficial intestinal bacteria, making it possible to absorb all essential nutrients from the foods you eat. Ta-da!
4. Fresh Food Forever
Fresh, local food is always best for your gut health. Commercially produced foods contain numerous ingredients which are challenging to trace. Eating local and organic means it is easier to source the food you eat, allowing you to trust the producers without fears of pesticides or other chemical compounds ending up on your dinner plate. To encourage gut health, you should also focus on selecting prebiotic-rich foods, like carrots, sweet potatoes, asparagus, and squash; these carbs help support good bacteria growth.
5. Fibers for Healthy Digestion
Fiber is essential to a healthy digestive tract. You can think of it as the janitor of your intestines. Fibrous fruits and vegetables help scrub the inside of your intestines, clearing away any remaining undigested scraps. While grains also contain fiber, fruits and vegetables are less likely to cause inflammation and discomfort.
6. Skip the Dairy Aisle
Commercial dairy products contain A1 casein and go through a pasteurization process which strips away enzymes essential to lactose digestion. Many people get upset stomachs from drinking milk, causing many to turn to unpasteurized milk or raw cream. However, let's get real; we don't always want to take the high road and skip out on ice cream. Taking safe, fast-acting digestive discomfort relief cleanses before your delicious dessert can relieve yourself from upset stomachs while keeping your gut safe.
Take the Polisorb 5-Day Gut Detox Challenge The Clinically Proven Digestive Tract Cleanse
7. Don't Sleep on Supplements
Suppose you are not getting what you need from your regular diet. In that case, you can look into taking supplements, like prebiotics and digestive enzymes. However, before including any supplement into your diet, it is wise to first consult with your primary care doctor.
8. Find Ways to Manage Your Stress
- Meditation
- Talk therapy
- Breathing exercises
- Sports
- Hobbies
Start by making small lifestyle changes to help ease your moments of stress. Take your time to find what works best for you, and do your best to stay committed.
9. Get Moving: The Powerful Impact of Exercise
Exercise is beneficial to your mental and physical well-being. Movement and physical activity help to expel excess energy, and it also boosts bodily systems and performances. Find a workout routine you enjoy, so it becomes something you look forward to, rather than a chore!
10. Catch Your Zzz's: Improve Your Sleep Quality
According to the CDC, one in three adults doesn’t get enough sleep. The recommended hours of sleep for the average adult are between seven and nine hours per night. If you’re one of the many individuals struggling to fall asleep at night, make some minor changes before bed! To help, consider turning off all electronic devices at least one hour before bed and pick up your favorite book to read instead. Or, take a nice soothing bath close to your bedtime to get your body in relaxation mode.
Improving gut health starts by making necessary changes in your day-to-day life. Diet, exercise, and mental clarity are essential in getting you to where you want to be. That said, don't put too much pressure on yourself to achieve everything at once! Go at a pace working best for you.
RESOURCES:
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/
2 https://www.bmj.com/content/361/bmj.k2179
