Gut weakness, gas, skin rashes, and autoimmune issues can all be signs of poor gut health. Stress reduction, hydration, fermented foods, and beta glucan can all be effective in improving gut health.
Understanding the Gut
The gut is home to many different kinds of microbes, fungi, viruses, germs, and bacteria that all serve their purpose. (1)
It’s about the intricate balance between our body and the many microbes that call our gastrointestinal tract home.
When we talk about gut health, we’re really talking about how well this complex ecosystem, known as the gut microbiome, is functioning.
Gut Microbiome
The “gut microbiome” refers to the microorganisms that live in your gut.
Each human being has approximately 200 distinct species of bacteria, fungi, and viruses.
When it comes to a healthy gut microbiome, a variety of bacteria is key to reducing the risks of conditions such as inflammatory bowel disease (IBD) and diabetes. (2)
The microbiome can impact everything from mental health to immune function; they truly are gatekeepers for so much of what happens inside us.
Why Gut Health is Essential
Nurturing gut health offers countless benefits, from better nutrient absorption to keeping inflammation at bay.
A healthy gut structure makes it easier for the body to absorb nutrients.
Taking care of your gut system may also have a positive effect on your metabolism, which may help you lose weight or keep it off.
Common Signs of Poor Gut health
Many aspects of modern-day living can impact your gut, and it is important to speak with your doctor if you are experiencing any of the following too frequently:
- Lack of sleep
- High levels of stress
- Obesity
- Autoimmune disease
- Type 2 diabetes
- The immune system
- Irritable bowel syndrome (IBS)
- Gas
- Heartburn
- Diarrhea
- Depression
- Constipation
- Mood swings
The Gut-Brain Connection
There is a reason why the gut is called the ‘second brain’. (3) The tricky relationship can go so far as linking anxiety and stress to stomach problems and vice versa!
Common experiences such as ‘gut-wrenching’ feelings or feelings of nausea, anxiety or sadness can activate these symptoms within the gut. (4)
The brain directly affects the stomach and intestines.
For example, thinking about eating before the food is ready may stimulate and release the stomach’s juices, causing it to start working too early.
Plus, this connection goes both ways. Both a troubled brain and a problematic gut can communicate with one another through signals.
As a result, worry, stress, or depression can be the aftermath of a person’s stomach or intestinal problems.
This is all due to the close connection between the brain and the gastrointestinal (GI) system.
The Benefits of a Healthy Gut
- Clearer thinking
- Regular gut function
- Increased energy
- Smooth bowel movements
- Less bloating and gas
- Stronger immune response
- Better food nutrient absorption
- Mood stability
- Decreased body inflammation
Practical Ways to Improve Gut Health
1: Cut Down on Processed Food
Processed foods, like ready-made meals, baked items, and meats that have been processed, can be bad for your gut health. (5)
Eating a lot of processed foods can make you gain weight, raise your chance of getting type 2 diabetes, and cause other problems.
A study by “THEBMJ” reveals some startling statistics: Ultra-processed foods account for 25–60% of the average person’s daily energy intake. (6)
2: Consistent Exercise
You do not need to be running hundreds of miles a week; just focus on a consistent form of exercise that you can stick to. This could be walking, running, or swimming.
Regular exercise stimulates metabolic health and protects against metabolic disease (7).
It also helps to clear your mind, relieve anxiety, and improve immune regulation.
3: Fiber-Rich Foods
Eating fiber-rich foods plays a critical role in digestive health. Think of fiber as your GI tract’s best friend; it helps keep things moving smoothly.
Dietary fiber, present in fruits, vegetables, whole grains, and legumes, may be best recognized for preventing constipation.
Other health advantages of fiber-rich meals include weight management, diabetes, heart disease, and cancer prevention. (8)
4: Minimizing Stress
Keeping stress at bay can often feel easier said than done. But I speak from personal experience and say that this is like exercising a muscle.
Once you make a small start and stay consistent, you will tell your stress to leave.
Studies suggest that stress may lead to digestive system abnormalities. (8)
Practices such as mindfulness, which may include meditation, breathing, and yoga, are highly beneficial for dealing with stress and improving gut health. (9)
5: Reduce Exposure to Outside Toxins
Environmental pollutants, such as air pollution and household cleaning agents, can disrupt several body systems, including the gastrointestinal system.
Try to eliminate daily exposure to these environments as much as possible.
Understanding Beta Glucan’s Impact on Gut Health
Beta glucan, a naturally occurring fiber, is gaining recognition for its powerful role in supporting gut health.
Found in various natural sources like mushrooms, oats, and barley, this soluble fiber acts as nature’s broom through the digestive system.
Beta Glucan: Nature’s Fiber Powerhouse
The human gastrointestinal tract is home to many microorganisms that make up our gut microbiome.
This complex ecosystem works tirelessly to keep us healthy.
Introducing beta glucan into your diet can nurture this community by providing a source of nourishment for beneficial bacteria.
How Beta Glucan Supports Your Microbiome
Fiber isn’t just about keeping things regular; it plays an essential role in shaping our internal environment.
When you consume foods high in beta glucans or take beta glucan supplements from trusted sources like Better Way Health, they help maintain your intestinal wall integrity, reducing your risk of illness.
Beta Glucan Digestive Benefits at a Glance: (10)
- Promotes growth of good gut bacteria
- Supports immune function through improved microbial balance
- Mitigates symptoms related to functional GI disorders such as IBS
It is important to speak to your doctor about any new supplements you are considering and to do your research.
Conclusion
A healthy gut is the cornerstone of your well-being. From reducing intestinal gas to enhancing mental health, it’s clear how crucial a balanced microbiome is.
Remember, fiber is your friend, and stress is your enemy. Managing both can lead to significant improvements in digestion and overall vitality.
Not only is beta glucan a trusted natural source of soluble fiber to support your gut health, it will also help you experience increased health and wellness.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433529
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000740
- https://www.scientificamerican.com/article/gut-second-brain
- https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
- https://www.medicalnewstoday.com/articles/318630
- https://www.bmj.com/content/365/bmj.l1451
- https://pubmed.ncbi.nlm.nih.gov/37085127
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3236515
I will keep this in mind. I do want a healthier gut. I do some of these but need to work on the others.
I have many food allergies that I want to see if a healthy gut may help them. I will be trying these tips.
I had severe gut issues several years ago and I finally had had enough. I completely changed my diet, had a colonoscopy just to be sure, and started taking probiotics. I am almost certain that the probiotic is what made the difference.
Such a wonderful and informative post and I appreciate you sharing it! It shows the importance of gut health and I need to take my probiotics!
Thanks for the tips. My gut health seems to suffer especially when I’m under a lot of stress.
I’m guilty of eating processed foods. It’s hard when you have an autoimmune disease and have to worry about making meals after a full day at work. I work on my feet at the moment and it’s hard bc they constantly hurt.
I appreciate the reminder to cut down on processed foods and incorporate more fiber-rich options into our diets. It’s great to learn about the benefits of consistent exercise and stress reduction too. Can’t wait to start implementing these strategies for a healthier gut.
I’m trying to improve my gut health as sometimes I have issues, especially when traveling. Thanks for these tips!
This is a GREAT post with so much information. For me I have been trying to cut down on processed foods. I too have issues with my gut when I get stressed. I will say I am trying to do better and educate myself more.
gut health is so very critical and the whole ‘we are what we eat’ makes so much sense .. stress and immunity and gut health are all so interconnected
I do try to eat a range of fibre rich foods daily as they are great for gut health. I’ll need to look into getting some beta glucan as it sounds like a great product to help assist gut health. I try to keep processed food to a minimum.
There really are so many good reasons to go with good gut health. I’m convinced it’s one of the most important things to consider.
Such a great informative post It shows the importance of gut health and it reminded me there are some things I need to do to improve mine.
I was fascinated to learn about the connection between the gut and brain – it makes total sense that they can impact one another.
what an informative post, that I will share with my sister-in-law. We both want to be healthier and it starts with what we are eating along with exercise. Thanks for sharing this with us.