How to Heal Your Gut
Do you feel like you’re always sick? Are you struggling with chronic inflammation or leaky gut syndrome? If so, you’re not alone. Unfortunately, gut health is often overlooked by the medical community despite recent studies showing that gut health and overall well-being are profoundly related. If you feel like you are constantly suffering from gut inflammation, these six tips may help you get back on track!
The causes of gut inflammation remain relatively unknown. Previously, it was thought that diet was a major contributor; while consuming large amounts of processed foods may result in chronic inflammation, other culprits are likely to exist. Regardless, inflammation causes disruptions in the mucous layer of the intestines, in turn allowing more intestinal microbial exposure.
For those struggling with poor gut health follow these six easy step for how to heal your gut:
- Identify the root cause of your symptoms. Leaky Gut Syndrome and inflammatory bowel disease, for example, are often caused by chronic inflammation or a damaged intestinal lining. On the other hand, Celiac’s disease is caused by gluten intolerance. Knowing the cause of your symptoms will help you eliminate or manage symptoms better.
- Consuming a healthy, balanced diet is extremely important for gut health. This means incorporating plenty of fresh fruits and vegetables, whole grains, and lean protein. It’s also important to avoid processed foods, sugary drinks, and alcohol. Identifying which foods trigger symptoms is critical so that you can avoid them. For example, foods high in insoluble fiber (vegetables, whole grains, and beans) draw water in from the intestines, adding ‘bulk’ to your stool. While these foods are healthy and help keep constipation at bay, they can also be responsible for gas and bloating in some individuals.
- Probiotics and fermented foods can help keep the normal gut flora balanced. When the gut microbiota is imbalanced, harmful bacteria begin to outnumber beneficial bacteria and symptoms can arise. Probiotics contain live, beneficial bacteria that help to restore the body’s natural balance. Fermented foods like yogurt, kimchi, and sauerkraut are a great source of natural probiotics.
- Many gut conditions cause chronic inflammation and taking certain supplements may help treat inflammation. Turmeric contains curcurmin (the substance that gives the spice its yellow color); curcurmin has natural anti-inflammtory properties that have the potential to reduce or eliminate gut inflammation. Similarly, omega-3 fatty acids, like the ones found in fish and fish oil supplements, may reduce the number of inflammatory particles produced by the body.
- Sleep! Sleep keeps us happy and healthy. We don’t have to tell you that sleep is important to immune function, productivity, energy levels, exercise performance, mood, memory… the list goes on. And when we don’t get enough sleep, it wreaks havoc on our body. In fact, both sleep deprivation and large amounts of stress contribute significantly to increased inflammatory markers and inflammatory conditions. Most adults should aim to get about 6-8 hours of high quality sleep per night.
- Have a Plan. There is no miracle cure for gut inflammation, but these steps may jumpstart you to feeling like new again. Just remember to be patient, as healing takes time. And if you’re ever unsure about something, always consult with a doctor or nutritionist as they can help you figure out what’s best for you and your gut health.
