– Early research on the intestinal microbiome dates back to the 1840’s.  The pivotal work of scientists and thought leaders of that era advanced the scientific foundations and clinical applications of the microorganisms found in the gut microbiome. Hippocrates himself said that “all disease begins in the gut”.  What does having a healthy gut mean? It means, you have a stronger immune system, you can achieve a better mood, you can experience effective digestion that is free of discomfort and it promotes better heart and brain health. Each of us have significant control over our own gut health, but often people do not take the time to focus in on the issue and only take time to remedy the situation when they feel unwell.  Why it may be easy to overlook, taking proactive steps to promote a healthy gut is one of the best tools we have for preventing disease and optimizing our larger sense of wellbeing.

According to Forbes Health, there are 5 science-backed ways to restore gut health.

No.1 Eat fiber-rich and probiotic-packed foods.  Fiber is a plant-based nutrient that reduces the risk of metabolic disease by stimulating the growth and diversity of good bacteria in the gut, research suggests. Sweet potatoes, spinach, beets, carrots and fennel are full of naturally gut-enhancing fiber. Besides fruits and vegetables, whole grains are a rich source of fiber, too. Fermented foods like yogurt, kimchi, sauerkraut and kombucha are also prized for their gut-boosting abilities, thanks to the presence of probiotics. Yogurt specifically may help calm gastrointestinal conditions like diarrhea, inflammatory bowel disease and constipation. 

No. 2 Consider a probiotic supplement. Probiotic supplements have become increasingly popular as word of the importance of gut health continues to spread. While probiotic supplements aren’t a panacea for gut health, there’s some evidence they can give the microbiota a boost and restore gut health under certain conditions.

No. 3 Exercise often. Movement is medicine for so many parts of the human body, including the microbiome. In both animal and human studies, researchers have found that exercise promotes an increase in diversity of healthy bacteria in the gut.

No. 4 Limit alcohol intake. Drinking too much may negatively affect your microbiome, too. Repeated alcohol use is linked to gastritis, an irritation of the gut in which it becomes inflamed. Such inflammation can lead to heartburn, chronic discomfort, ulcers and bacterial infections.

No. 5 Reduce stress levels. Stress isn’t just mental: Think about those butterflies you feel when you’re excited or anxious. Experts in gut health often cite the “gut-brain connection” and refer to the gut as “the second brain.” While we don’t know everything about their relationship, we do know that mental health and the gut are intimately connected.

Gastroenterologists always recommend the following for better gut health.  Get moving, walk or workout.  Consume smaller meals – 5 a day to be exact. Chew your food slowly and take time to properly digest for optimal results. Review contents of your daily intake to ensure healthy and anti-inflammatory foods are included. For more info on this topic go to: https://www.forbes.com/health/body/how-to-improve-gut-health/

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