10 Tips For Better Gut Health

Bloating can be so uncomfortable. Gas can be downright embarrassing. And slow digestion can be a MAJOR health concern. There can be so many reasons you may be experiencing one or many of these issues, but there are some simple things you can consider doing to help support your overall digestion. Here are 10 tips for better gut health:

1. Exercise

Exercising, especially your core muscles will help your food move through your digestive system more easily. This supports better digestion along with better natural detoxification both through sweating and excretions and helps prevent or relaeve constipation.

2. Drink Water

Upwards of 75 percent of Americans are chronically dehydrated. Being dehydrated is often one of the main reasons people become constipated. Currently, the general consensus is to drink half your body weight in pounds in ounces each day. So if you weigh 150lbs, divide that by 2, giving you 75. At 150lbs your goal is to drink about 75oz of water per day.

3. Pre + Probiotics

Prebiotics are compounds in food that help support and induce the growth or activity of beneficial microorganisms primarily found in your gut. Probiotics are living microorganisms (mostly bacteria) that provide health benefits by improving or restoring the gut flora AKA your gut microbiome. We need good, healthy bacteria in our guts in order for our guts to perform at their peak.

4. Fiber

Eat more fiber. It’s believed that only about 5% of Americans meet the daily target for fiber, which is 25-30 grams per day. The best place to get high-quality fiber is by eating leafy greens, beans, nuts, whole grains, and oats. You can take supplements if you aren’t able to get enough fiber through your diet, but supplements don’t offer the same and most health-benefiting soluble/insoluble fiber combinations you get with fiber directly from food.

5. Don’t Overeat

My favorite of the tips for better gut health is to not overeat. This is one I personally had to learn the hard way. Overeating can overload (stress) your digestive system and cause it to slow down, all while using up loads of energy that you could have used for something else. This is one of the reasons why you may feel tired after eating a large meal.

6. Boost Your Stomach Acid

There is a lot of confusion around PH balance and alkalization. There is a difference between the PH of your blood, and the PH your stomach should be at. You actually want a pretty high acidic level of your stomach acid in order to appropriately break down the food you eat. Adding a splash of apple cider vinegar or lemon juice to your water before you eat can help boost your stomach acidity. Avoid acid-reducing OTC products as they counteract this process.

7. Limit Processed Foods

Especially the high-fat, processed foods. Foods like a cheeseburger and fries from your favorite drive-thru are much more difficult for your body to digest, (lots of reasons why) and can take upward of 40 hours to actually move through your digestive system. Slowing down your entire system and creating ample opportunity for toxins to leak into your bloodstream.

8. Reduce Stress

Stress can change the function of your digestive system by interrupting the enzymes, hormones, and or chemicals released throughout your digestive system needed for food digestion. This is one reason why you often either crave bad foods when stressed or don’t want anything to do with food at all.

9./10. Slow Down!!!

My tips for better gut health numbers 9 and 10 really go together. Slowing down when it comes to eating can dramatically support the digestive process.

9. Enjoy the time around your meals. Thinking about the food, cooking the food, and smelling the food can boost the signals sent between your gut and your brain, promoting your system to get ready for the food to come. This helps send important digestive enzymes to your saliva and stomach.

10. Chew your food. Food digestion actually starts in the mouth. Carbohydrates start breaking down in your saliva, and chewing helps proteins break down before hitting the stomach.

So what does this all mean in very simple easy to implement terms?

– (#3,4,5,6,7,9,10) Enjoy your time with quality food, don’t rush it.
– (#2) Drink a little bit more water.
– (#1 + #8) Move your body. Walk, Dance, Jump. Whatever feels good to you.

The idea is to be more conscious about your consumption. Pick better quality foods. Support healthy eating habits and routines. Make time for meals instead of being on the go in a rush.