Dietary modifications and lifestyle changes can improve gut health. Adequate water and fiber intake, probiotics, and avoiding sugar and refined carbohydrates are beneficial. Prebiotics and digestive enzymes can also help, as well as avoiding chlorine and consuming raw foods. Supplements like peppermint oil and digestive enzymes are available.
Gut health can be vastly improved through dietary modification and other lifestyle changes. By eating nutritious foods slowly and taking small bites, most people can reduce the risk of indigestion and help maintain proper bowel maintenance. Consuming adequate amounts of water and fiber is also beneficial for optimal intestinal health.
Without sufficient water intake, the intestinal lining can become inflamed. A bacterial imbalance can also occur, causing physical harm and disease. To consume enough water, you should drink 0.03 fluid ounces (1 milliliter) of water per calorie of food consumed. In hot weather, more water should be consumed; more is also required during exercise.
Too much sugar and too many refined carbohydrates can help breed harmful bacteria. They are also more difficult for the intestines to process. By switching to whole foods and reducing your sugar intake, you can help create a healthy digestive environment that’s ideal for gut health.
When the body lacks fiber, waste can build up in the digestive tract. Troublesome symptoms, such as constipation, may also develop. To keep bowel operations running smoothly, adults should consume 0.7 to 1.2 ounces (20 to 35 grams) of fiber per day. Eating foods like oatmeal, fresh fruits and green leafy vegetables, brown rice, and whole grains can meet these recommendations. If desired, fiber supplements can also be taken.
It can also be good to eat probiotics, beneficial bacteria that protect against harmful bacteria. They can also help keep both the small and large intestines healthy by aiding in the digestive process. Probiotics are most commonly found in yogurt, although they can also be consumed through other fermented foods, such as kefir, naturally fermented pickles, sauerkraut and cultured butter. They are also available in supplement form such as drinks or capsules.
Prebiotics, which help ensure the health of probiotics, are also beneficial for the body. They can be found in foods such as apples, leeks, garlic, bananas and onions. These helpful bacteria are also available as a supplement.
Avoiding chlorine, which can kill probiotics, can help maintain optimal intestinal health. This is usually achieved by filtering tap water. Cooking can kill the natural enzymes in food which also promote good intestinal health. People who want to protect their intestines with enzymes that promote digestion often consume a large part of raw food.
Some people choose to take dietary supplements to promote good intestinal health. Peppermint oil is a popular herbal supplement used to boost intestinal health. Digestive enzymes are also available in supplement form.
Protect your devices with Threat Protection by NordVPN
