7 tips to improve your gut health

The one thing you need to do right now to eliminate bloating is to take care of your gut health.

That’s it.

You see, when your gut health is poor, it causes indigestion and a build up of undigested food in the gut.

These undigested food ferments and produce gas, causing you to experience bloating.

Thus, improving your gut health would improve your digestion and thus reduces all the gas producing undigested food, thereby eliminating bloating.

So how do you improve your gut health?

In these 7 simple ways:

#1 Eat Lots of Vegetables, Legumes, Beans and Fruit

Fruits and vegetables are the best sources of nutrients for a healthy microbiota.

They are high in fiber and these stimulate the growth of certain good bacteria in your gut when digested.

Some high-fiber foods that are good for your gut bacteria include:

• Raspberries
• Artichokes
• Green peas
• Broccoli
• Chickpeas
• Lentils
• Beans (kidney, pinto and white)
• Whole grains

One study found that following a diet high in fruits and vegetables prevented the growth of some disease-causing bacteria.

#2 Eat Fermented Foods

Fermented foods are foods altered by microbes and it usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. 

Examples of fermented foods include:

• Yogurt
• Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Fermented foods, particularly plain, natural yogurt, can benefit the microbiota by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.

Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health.

People who eat a lot of yogurt are found to have fewer Enterobacteriaceae, a bacteria associated with inflammation and a number of chronic diseases 

Yogurt consumption can beneficially modify intestinal bacteria and improve symptoms of lactose intolerance in both infants and adults

Also, fermented soybean milk may promote the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli, while decreasing quantities of some other disease-causing bacteria.

#3 Don’t Eat Too Many Artificial Sweeteners or Sugar

Artificial sweeteners are widely used as replacements for sugar. 

However, some studies have shown that they can negatively affect the gut microbiota.

Studies have found that aspartame, a commonly used artificial sweetener leads to an increase in blood sugar and impaired insulin response.

Higher levels of Clostridium and Enterobacteriaceae (bad bacteria) in their intestines, both of which are associated with disease when present in very high numbers.

Sugar also has a similar effect on gut health. 

Bad bacteria thrive on sugar and it helps them multiply rapidly.

This in turn will impact digestion and ultimately lead to bloating.

#4 Eat Whole Grains

Whole grains contain lots of fiber and non-digestible carbs, such as beta-glucan.

These carbs are not absorbed in the small intestine and instead make their way to the large intestine.

In the large intestine, they are broken down by the microbiota and promote the growth of certain beneficial bacteria.

Whole grains can promote the growth of Bifidobacteria, lactobacilli and Bacteroidetes in humans 

In these studies, whole grains also increased feelings of fullness and reduced inflammation and heart disease risk factors.

#5 Eat a Plant-Based Diet

Diets containing animal-based foods promote the growth of different types of intestinal bacteria than plant-based diets do.

A number of studies have shown that vegetarian diets may benefit the gut microbiota. This may be due to their higher fiber contents.

One study found that a vegetarian diet led to reduced levels of disease-causing bacteria in obese people, as well as reduced weight, inflammation and cholesterol levels.

Another study found that a vegetarian diet significantly decreased disease-causing bacteria, such as E. coli.

#6 Eat Foods Rich in Polyphenols

Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels and oxidative stress.

Good sources of polyphenols include:

• Cocoa and dark chocolate
• Red wine
• Grape skins
• Green tea
• Almonds
• Onions
• Blueberries
• Broccoli

Polyphenols from cocoa have been found to increase the quantity of Bifidobacteria and lactobacilli in humans, as well as reduce the quantity of Clostridia.

The increased quantities of Bifidobacteria and lactobacilli would help boost digestion, help prevent infection and produce vitamins and other important chemicals.

#7 Take a Probiotic Supplement

Probiotics are live microorganisms, usually bacteria, which exert a specific health benefit when consumed.

Probiotics don’t permanently colonize the intestines in most cases. However, they may benefit your health by changing the overall composition of the microbiota and supporting your metabolism 

Studies have shown that probiotics help restoring your gut health to a healthy state after being compromised and can improve how certain gut bacteria function, as well as the types of chemicals they produce

So these are the 7 way you can start improving your gut health and eliminate bloating now.

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