Fix Your Health by FIRST Fixing Your Gut Bacteria (Do This!)

Did you know there are trillions of bacteria living inside your gut? 

That's right.

In fact, there are actually more bacteria in your gut than your own human cells! 

These tiny tenants play a huge role in your overall health, soit is very important to keep this gut bacteria in good shape. 

In this post, we'll explore why gut health is so important and what you can do to improve it.

 

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What is Gut Bacteria?

Your gut is a complex ecosystem with trillions and trillion of bacteria living in it, both good and bad. There area various health functions for these bacteria. 

Now, coming to the interesting fact - the good bacteria act like tiny guardians, helping keep your immune system strong, aiding in digestion, and even influencing your mood. They produce beneficial vitamins and short-chain fatty acids, which nourish your gut lining and contribute to overall health.

On the other hand, the bad bacteria can disrupt this delicate balance. When bad bacteria overgrow, they can contribute to various health problems, including digestive issues, bloating, gas, and even chronic diseases. So, it's important to create a healthy balance in your gut for healthy well-being.

Why is Gut Health Important?

Now, let’s get to the most important question: What is the role of these good bacteria in our health? 

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Immune Health

The number one role of this good bacteria in our gut is keeping our immune system in good shape. 

Gut health is linked to a whole range of health issues.  Most people think our body's immunity comes from the white blood cells.

But, a strong immune system starts in your gut. A research suggests that 70% of your immunity actually comes from these gut bacteria. 

That means if you are getting frequently sick, want to avoid any frequent colds or any other infections or if you have an autoimmune condition, it is very important to keep your immune system in good shape. And to do that, it is very important to keep the good bacteria in your gut healthy and functional.

Nutrient Absorption

The second most important function of the good bacteria in your gut is that they help in digestion as well as absorption of nutrients. 

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The most common questions I get from my clients are, 

‘Why do I need supplements?’, ‘

Why am I low in a lot of nutrients, vitamins, and minerals?’

The main reason for this is that our gut is totally imbalanced in such cases.

An imbalanced gut can make it harder for your body to absorb all the vitamins, minerals, and other essential nutrients from your food.

So, over weeks and months and years, we get low in the key nutrients. So, keeping your gut bacteria happy can help you get the most out of your food you take and ensure your body is getting all the nutrients it needs.

Link to Diseases

Research studies have shown a link between gut health and conditions like autoimmune diseases, heart disease, obesity, cancers, diabetes, and even mental health conditions like anxiety and depression.

While the exact mechanisms are still being researched, there's growing evidence that suggests an unhealthy gut microbiome can contribute to inflammation throughout the body, which is a risk factor for many chronic diseases. By keeping your gut bacteria in balance, you may be reducing your risk of developing these conditions and promoting overall well-being.

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How to Keep Your Gut Healthy?

The next question arises: ‘How do you keep the gut in balance?’

There are several things that needs to be done to keep your gut in good shape. 

The most important key to a healthy gut is what you eat. Certain foods can harm your good bacteria, while others can help them thrive. 

Here we will see about what to avoid and what to take for a good gut health.

Foods That Harm Gut Health

Let's first talk about the food that actually harms the good bacteria in your gut. 

Processed Foods

The first food in this list is all the processed food like burgers, like burgers, fried foods, sugary drinks, and processed meats are loaded with unhealthy fats, refined carbohydrates, and artificial ingredients. These can seriously harm your gut bacteria and contribute to inflammation.

High Sugary Foods

The second food over here is High-sugar Foods. 

Sugar feeds the bad bacteria in your gut. Make sure to limit the added sugars found in processed foods and drinks.

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Alcohol

The third food is the high amount of alcohol that you might be drinking. Heavy alcohol consumption can disrupt the delicate balance of bacteria in your gut. If you do choose to drink, do so in moderation.

Smoking

The fourth thing is smoking which again damages your good bacteria. Smoking damages your entire body, including your gut health. It can reduce blood flow to your digestive system and hinder the good bacteria's ability to function properly. Quitting smoking is one of the best things you can do for your overall health, including your gut.

Lack of sleep and exercise

Bad lifestyle habits like not having proper sleep as well as no physical activity can also negatively impact your gut bacteria.

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Foods to Eat for a Healthy Gut

Next, let's talk about how you can fix your good bacteria through a simple diet plan. Below are the foods you can include in your diet to fix your gut.

Probiotic Foods

The first way to actually fix your good bacteria is taking probiotic-rich foods. You might have already heard probiotics are really good.

What are probiotics? 

Probiotics are all the good bacteria that our gut needs. A lot of times because of our poor lifestyle choices our good bacteria decrease.

So, we need a regular supply of good bacteria. That's where these probiotic-rich foods are useful.  

Most people are taking a lot of different supplements of probiotics. But there are also, various good probiotic foods that you can include.

Yogurts

Yogurt is a well-known source of probiotics.

Yes, worldwide people are consuming yogurts on a regular basis. Yogurts definitely have a high amount of probiotics. 

Since, a lot of people these days are becoming more and more sensitive to Dairy, there are  also a plenty of delicious dairy-free yogurts made with coconut milk, almond milk, or other alternatives. In fact, those are definitely much healthier.

Kombuchas

The second Probiotic food is kombuchas. 

Kombucha is a fermented black tea that is not only refreshing but also filled with probiotics. This is again available worldwide. The fermentation process creates a bubbly drink packed with live bacteria that can benefit your gut health.

Fermented Vegetables

Fermented Vegetables are another food you can choose to take to have a heathy gut.

There are several recipes available online for making these fermented vegetables. They're really tasty and have a good amount of good bacteria in them. 

Then comes foods like kimchi, sauerkraut which are not just flavorful condiments but are probiotic powerhouses.

Prebiotic foods

The second category of food that can keep your good bacteria in good shape is prebiotics. Prebiotics are actually food for all these good bacteria that you are consuming. 

The fact is the actual reason why we need the regular supply of good bacteria is that we are not consuming enough prebiotics that can feed the already-existing good bacteria. 

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So, it's very important to consume the prebiotics. 

The prebiotics are soluble fibers that are present in a lot of natural foods and which again feed the probiotic bacteria. 

Check out the detailed list of Prebiotic foods you can take for a healthy gut in this video.

 

Some of the really good prebiotic foods are shiitake mushrooms, artichokes, oats, green bananas, apples, lentils, and legumes. 

So all of these things are great prebiotic foods that you can include on a regular basis. They are going to feed the good bacteria in your gut. 

Anti-inflammatory Foods

For your gut bacteria to thrive in your gut, it need an anti-inflammatory environment. For that we need to include foods that are going to reduce inflammation in our gut.

Some of the anti-inflammatory foods include turmeric, ginger, and certain fruits like blueberries can help create an anti-inflammatory environment in your gut. It is also good to try to include these foods on a regular basis.

Fiber-rich Foods

The next thing to include is food that is high in fiber. 

Our bodies need fiber in our gut for two reasons. First, fiber acts like food for the good bacteria, keeping them strong and healthy. Second, fiber helps things move smoothly through your digestive system.

Vegetables are a great source of fiber! Leafy greens like spinach, kale, and chard are all packed with it. Broccoli and asparagus are also good choices. Don't forget about other veggies like cucumbers, carrots, and beets – they all have a lot of fiber too. Eating a variety of vegetables every day is a simple way to get the fiber your gut needs to stay happy and healthy!

So these are all the foods that is going to help you keep your gut in good shape - the probiotics, the prebiotics, the anti-inflammatory as well as high fiber-containing foods. Then there are certain supplements again which can be very very useful for your gut.

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Supplements for a Healthy Gut

While a healthy diet is key, some additional supplements can give your gut a helping hand.

Probiotics 

Probiotics are widely recognized as the number one supplement for promoting gut health. However, the vast array of probiotic options on the market can be confusing. It's important to understand that not all probiotics are created equal. The effectiveness of a probiotic hinges on two key factors: the specific strains of bacteria it contains and the quantity of those strains.

Research has identified specific strains of bacteria that demonstrably improve gut health.  Crucially, the quantity of these beneficial strains within the probiotic is also very important. You need at least 20 billion or more probiotic strains in your probiotics that you're taking so it can do some good to you.

Finding these high-quality probiotics is straightforward. Many stores carry a good selection. 

You can look for the best quality supplements in our supplement store.

You can also explore your local stores to find a good probiotic that fits your needs and budget. Remember, consistent consumption is key! Taking a daily probiotic can significantly boost your gut health and keep those good bacteria thriving.

L glutamine

The next supplement in this list is L glutamine. 

L glutamine is a powerful amino acid that is very important for gut health. Research shows that L glutamine can help heal any damage that has happened to your gut.

Most importantly, if you have leaky gut issues then L glutamine can be very useful and definitely can support the whole gut environment. So, L glutamine is the next supplement that you can use.

Anti-inflammatory Supplements

The third supplement over here can be an anti-inflammatory supplement.

The combination of anti-inflammatory herbs like Ginger, curcumin, and Boswellia can support a great gut environment. So, this is the third supplement that you can use to support your gut health.  

Now, you know why gut health is so important to keep you healthy. You know the food plan that you can follow as well as certain supplements that can be useful.