Processed foods, sugary snacks and unhealthy fats feed harmful bacteria and can cause inflammation in the gut, said Vijay Thakkar, a functional medicine specialist and fitness trainer in Mumbai, India.
But the gut has an amazing ability to heal, and you can help it heal with a few changes. Here's how:
Prioritize whole foods: Eat fruits like apples and berries, vegetables like spinach and broccoli, lean proteins like chicken and fish, legumes like lentils and chickpeas, and whole grains like quinoa and brown rice. These feed beneficial bacteria and reduce inflammation.
Increase fiber intake: You should consume 25-30 grams of fiber per day from foods such as oats, beans, whole grains, and vegetables for a healthy intestinal lining.
Eat fermented foods: Yogurt, kimchi, sauerkraut… contain many probiotics, which are live bacteria and yeast that help balance your gut bacteria.
Cut back on sugar and sweeteners: Refined sugar and artificial sweeteners can be bad for your gut. Choose natural sweeteners like honey or monk fruit, in moderation.
Stress management: Practice mindfulness, yoga, or deep breathing to reduce gut inflammation.
Stay hydrated: Aim to drink 2-3 liters of water per day. Herbal teas and water-rich foods also help.
Exercise: Regular exercise such as walking, jogging or strength training helps promote gut health by increasing the diversity of the gut microbiome.
Get enough sleep: Prioritize 7-8 hours of sleep. Regular sleep habits help your gut repair itself.
Use antibiotics wisely: When there is a problem with the intestines, many people choose to take antibiotics. However, this type of medicine can kill both good and bad bacteria. Therefore, you should only use it when prescribed. After a course of antibiotics, supplement your intestines with probiotics.
Combine healthy fats: Eat more omega-3s (from fish, flaxseeds, and walnuts) and less omega-6-rich oils (like corn, soybeans, and sunflower). This balance helps reduce inflammation.
Restoring gut health requires a holistic approach, including a healthy diet, adequate hydration, stress reduction and maintaining an active lifestyle, notes Vijay Thakkar.
Consult your doctor or nutritionist if you have serious digestive problems for accurate and effective treatment.
