Do you find yourself feeling sluggish? If you’re struggling with fatigue and wondering what’s happening and how to fix it, one potential cause is poor gut health.
A previous study by the American Gastroenterological Association shows that close to four in 10 Americans have halted routine activities over the previous year because of uncomfortable bowel symptoms connected to gut health issues. It adds that between 60 million and 70 million Americans are facing gastrointestinal ailments that can wreak havoc on their daily lives.
Signs of gastrointestinal problems include, but aren’t limited to, abdominal pain, constant fatigue, and unexplained weight loss. Do any of these signs sound familiar? If you suspect gastrointestinal issues are afoot, the first thing to do is consult your primary healthcare provider.
In addition to seeking medical help, here are seven things you can do to improve your gut health.
1. Get More Fiber Into Your Diet
One way to improve your gut health is to increase your fiber intake. Fiber can help gut health by aiding the absorption and digestion of nutrients. You may or may not know that fiber comes from foods that originate from plants, so it’s a good idea to get your fiber from the direct source. You can do that by eating things like vegetables, fruit, bread, seeds, and nuts. It’s easy to add these things into your diet, so plan meals that include fiber to improve your gut health.
2. Cut Back on Highly Processed Food
You’ll also want to cut back on highly processed foods. That can be more difficult than it seems, given that so much food at supermarkets and restaurants is processed. Processed food often excites the tastebuds in a way natural food does not. It’s also sometimes cheaper, which is why many people eat more processed food than is advisable.
A rule of thumb is to consume foods as close as possible to their natural state. So, instead of eating an apple turnover and telling yourself you’ve had a serving of fruit, eat an apple. It’s healthier for you, and you’ll get more nutritional value without the bad stuff.
Adhering to this rule of thumb will help keep your gut health in good shape. Overly processed foods contain too much salt, sugar, fats, and unhealthy additives that can negatively impact your gut health. So, if you eat a lot of sandwich meats, breakfast cereals, or chips, cut back or eliminate the highly processed foods. Focus on fresh produce, lean meat, eggs, and whole grains for optimal gut health.
3. Diversify Your Diet
Variety is a good thing when eating for optimal gut health. After all, who wants to eat the same thing over and over? Most people simply can’t. So, strive to get a wide variety of healthy food in your diet. Do you enjoy fresh fruits and vegetables but tend to focus on only a few favorites? Now’s the time to kick that habit and expand your culinary horizons.
When you head to the grocery store, load up on fruits and vegetables. Buy various types and colors of produce. And try to get produce from different cultures. Who knows? You might end up with a new favorite fruit or vegetable simply by trying new things.
One reason to eat various types of food is that no one kind has all the vitamins and nutrients you need. But even then, getting all the nutrients and vitamins you need daily will require eating a lot of food. If you don’t have the time or the stomach capacity to achieve this worthwhile goal, take the right vitamins and supplements to ensure you get what you need.
A gut repair supplement is worth considering if you have gut health issues. Gut health supplements can help lessen symptoms of digestive disorders. So, it’s something to remember if you’re having gut health issues and want to turn things around.
4. Eat Foods With Lots of Polyphenols
When focusing on your meals, ensure you include things that have high amounts of polyphenols. Polyphenols are plant compounds containing antioxidants that can safeguard you from certain diseases. Consider foods like seeds, nuts, and colorful produce. Specific foods with polyphenols include grapes, apples, peaches, grapefruit, strawberries, plums, potatoes, broccoli, carrots, spinach, tofu, and soy meat. That’s just a partial list, as many other foods contain polyphenols.
5. Drink Plenty of Water
According to the Mayo Clinic, men should drink around 15.5 cups of water daily, while women should drink around 11.5 cups of water daily. You may need even more if you exercise or engage in physical activity. The reality is many people don’t get nearly enough water every day. Consuming sufficient quantities of water will help encourage better gut health. Water is necessary for many things, such as helping your body break down food to facilitate the absorption of nutrients. So, get in the habit of consuming water throughout the day to reach your goals.
6. Exercise Regularly
Aim for half an hour of moderate physical activity daily. If you need to shed some pounds or avoid gaining weight, you might require more exercise. Exercise is a must. It’s good for your gut health and overall health, so incorporate physical activity into your daily routine.
7. Get Quality Sleep
If you’re an adult, strive for seven hours to nine hours of sleep per day. Do you get enough sleep? If not, do so for your gut health. A chronic lack of sleep can lead to many severe health issues. So, make a point of settling into bed for a good night’s sleep every night.
These are seven things you can do for better gut health. As you can see, these tips aren’t onerous. And incorporating them into your daily routine can help you achieve and maintain good gut health. While doing what you can is a good idea, so is seeking medical attention. Your healthcare provider can help you in your quest to fix your gut health.
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