For most people, gut health becomes a matter of concern when they have tummy troubles. But having a healthy gut isn’t just about keeping a bad tummy at bay. The gut, or gastrointestinal tract, breaks down the food we eat to provide essential nutrients throughout the body. It also fights infections and plays a key role in maintaining the health of the immune system, endocrine system, cardiovascular system and the brain. It’s no surprise then that there is a very strong connection between our gut health and our overall health.
Our body has around 40 trillion bacteria and most of them are found in our gut. This ecosystem of trillions of microorganisms that live in our large and small intestines make up the gut microbiome. Maintaining a healthy gut microbiome is extremely important for overall good health, because it plays several key roles within our body.
Here are 8 everyday habits, backed by science that you can incorporate to improve your gut health:
1. Eat a plant based diet
One of the best ways to start improving your gut health right away is by adding a variety of plant based foods to your diet. This includes vegetables, fruits, nuts, seeds, herbs, whole grains and teas.
Plant based foods are especially important when it comes to improving your gut health. This is because animal derived foods don’t provide our bodies with fibre. Fibre is one of the most important nutrients to keep the gut in good shape. It helps our gut to work smoothly by making it easier to pass stools regularly. Plant based foods also provide us with antioxidant and phytonutrient rich foods which are great for improving gut health.
2. Eat a wide variety of foods
Eating a colourful and varied diet is beneficial for the gut and gives the gut bacteria a variety of nutrients. Research shows that people who eat at least 30 different types of plant based foods every week have a stronger, more diverse gut microbiome than those who eat less than 10 types of plant based food per week. Eating 30 different types of plant based food every week may sound a little intimidating at first. But remember, this includes fruits and vegetables, wholegrains, legumes, nuts and seeds. So it could be as simple as sprinkling some toasted seeds over your salad or adding them to your porridge in the morning. A bowl of overnight oats soaked in coconut milk, with blueberries, chia seeds and a hint of cinnamon can give you a breakfast full of goodness and 5 plant foods right there!
3. Eat fermented foods
If you love your dahi, chaas and lassi, you’re doing your gut a favour. Studies have shown that a diet rich in fermented foods increases the diversity of microbes in our gut and lowers markers of inflammation. Fermented foods work as a natural probiotic supplement and populate the gut with beneficial microbes. So go ahead and help yourself to that yoghurt, kombucha, kimchi, solkadhi, idli/dosa or dhokla; your gut will thank you!
4. Add prebiotic rich foods to your meals
Probiotics are beneficial gut bacteria found in fermented foods as well as some supplements. Prebiotics on the other hand, are foods that promote the growth of probiotics. They are substances that act as food for probiotics, promoting the growth of healthy gut-associated microbes. Eating foods rich in prebiotics can help ensure that our gut has a healthy balance of beneficial microbes. Prebiotics can be found in several vegetables, fruits and whole grains. Apples, bananas, oats, barley, flax seeds, chia seeds, onions, garlic, beans, legumes, green and black teas and cocoa are all sources of prebiotics.
We tend to use a generous amount of onions and garlic in Indian cooking and some of our traditional dishes like chhole and rajma are rich sources of prebiotics. In addition, topping up your oatmeal with a sprinkling of chia seeds, relaxing after a busy day with a cup of green tea, incorporating flax seeds in your diet, and enjoying a square of dark chocolate after a meal are all delicious ways to up your prebiotic intake.
5. Drink, drink, drink
We’re talking about water, naturally 🙂 Staying hydrated is important for optimal gut health because it helps avoid constipation. When your body is dehydrated, it retrieves more fluid from your stools, slowing down elimination and leading to constipation. What’s more, if you are eating more fibre, you also need to drink more water for the fibre to be able to work properly. As a general guideline, 8 glasses of water a day is a pretty standard rule of thumb to follow. Keep in mind though that the amount of water one needs differs from person to person. Keeping a check on the colour of your urine (it should be clear to pale yellow) is also a good way to see whether you are hydrated.
6. Avoid Dietary Emulsifiers
Dietary emulsifiers are food additives that enhance the texture and consistency of food. They are usually added to foods like salad dressing to hold the oil and water together, ice cream and gelatin desserts to enhance their mouthfeel and texture, and milk substitutes to prevent their components from separating. Unlike foods which have natural emulsification properties (like egg yolks), chemically processed emulsifiers are considered to be harmful for gut health. Ultra-processed foods often contain chemically processed emulsifiers. Consuming such foods in large quantities is known to significantly increase the risk of inflammatory bowel disease. Some of the common chemically processed emulsifiers to watch out for on food labels include maltodextrin, polysorbate-80, carboxymethylcellulose, and carrageenan. However since these additives are found only in packaged and processed foods, it is easy to avoid them by sticking to a diet of whole and minimally processed foods.
7. Get Plenty of Sleep
Did you know that poor quality sleep can significantly impact your gut? Sleep deficiency can cause changes in your gut microbiome, adversely affecting your gut health. What’s more, when you are sleep deprived you are more likely to reach for unhealthy foods. Ever noticed how you tend to be more tempted by chips, cookies or other unhealthy snack options on a day when you’re sleep deprived? That’s because lack of sleep causes hunger and satiety cues to get skewed. Your impulse control is lower and your body craves calories for a quick energy boost. So make sure you get your zzz’s and aim for between 7-9 hours of sleep every night.
8. Take antibiotics only when they are absolutely required
Ever noticed how your digestion can sometimes be a little off when you’re on a course of antibiotics? Antibiotics can modify or even completely eliminate large groups of microorganisms, thereby impacting the gut microbiome. Of course there are times when antibiotics are unavoidable, but if you don’t really need them- when you have just a minor cold, for instance- it is best to avoid them. When antibiotics are a necessity you can counteract the damage they may cause by eating more probiotic rich foods like yoghurt. You could also consider taking over-the-counter probiotic supplements after consulting your doctor.
The good news is that these easy to implement, everyday habits can help you fix and improve your gut health and avoid gut dysfunction. So get started today and your tummy will thank you!