The Best Treatments for Gut Health: A Guide to Supplements, Diet, and More

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Why Gut Health Matters

Ever wondered why some people seem to have limitless energy while others always feel like they are dragging themselves out of bed? The answer just might lie in their gut.

That’s right, did you know that 70% of your immune system is in your gut? And yes, gut health is not just about digestion; it has an impact on nearly every area of your life and health. Here’s why: 

The Functions Of The Gut Include:

• Digestion – The gut breaks food down into parts to absorb nutrients from it.
• Immunity – It keeps and protects a good part of the immune system, therefore protecting you from infections. 
• Mental Health – The gut also produces neurotransmitters like serotonin that can regulate your mood. 
• Inflammation control – The gut helps regulate inflammation throughout the body.

Signs Of Poor Gut Health

• Digestive Problems: Bloating, gas, constipation, diarrhoea.
• Food Intolerance: The easiest way to describe it is an inability to digest certain types of foods.
• Skin Issues: Acne breakouts, eczema flare-ups, or any other dermatological problems.  
• Fatigue & Brain Fog: General tiredness, focus is hard to come by or is too concentrated.  
• Illness & Diseases: Receiving recurrent infections due to the body’s weakened defence system.  

Did any of these match your condition? If yes, it is about time to start caring for your gut. First, let’s focus on the best supplements that will help support and sustain the digestive tract.

Best Supplements For Gut Health

Picture your gut as a well-tuned orchestra. Each section plays an essential role in digestion, immunity and health. What happens if one instrument is out of tune? The result can be bloating, sluggishness, skin problems or indigestion, to name a few.

That is where supplements for gut health come in. Probiotics, prebiotics, enzymes and even certain nutrients, when combined, can heal the gut lining and improve digestion. 

In this session, we are going to explore the most powerful gut-healing supplements that are guaranteed to transform your digestion while enabling you to feel your best.

Probiotics: The Good Bacteria Booster  

Have you ever heard about probiotics? Probiotics are living microorganisms that serve the purpose of restoring gut balance back to your body. Have you tried taking a probiotic supplement? Now would be the best time to start if you haven’t yet!  

• What They Do: Digestion and immunity are two processes stimulated by introducing beneficial bacteria.  
• Best Strains:  Lactobacillus and Bifidobacterium are recommended for general gut health. Saccharomyces boulardii is used to treat specific conditions like diarrhoea and gut infections.  
• How To Take Them: A child or an adult should seek multi-strain aids that contain at least 10-50 billion CFUs per serving/ portion.   

Prebiotics: Feeding Good Bacteria

How many of you know that probiotics also need extra foods to support them? Think of your diet and how many prebiotic-rich foods exist. 

• What They Do: Help beneficial bacteria thrive and enable them to multiply more in the stomach.
• Where To Find: Garlic, onions, bananas and asparagus are the common food items where you’ll find them. 
• Supplements Available: Inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).

Digestive Enzymes: Breaking Down Foods

Do you sometimes feel too full after a meal? Digestive enzymes might help you! Are there specific foods you have noticed that make you feel heavy and sluggish? Lacking any such enzymes might be your culprit. 

• What They Do: These bodily enzymes help break food, which minimises bloating and indigestion. 
• Important Enzymes: 
  Amylase (an enzyme that breaks down carbohydrates)
  Lipase (an enzyme that digests fats)
  Protease (an enzyme that digests proteins)
• Best For: People with slow digestion, bloating, or food intolerances. 

Omega-3 Fatty Acids: Fighting Inflammation

Did you know inflammation in the gut can lead to bloating, pain, and poor digestion? And how about your omega-3 diet? Is it enough to fight inflammation? 

• What It Does: Helps keep inflammation to the bare minimum while allowing a diverse microbiome to exist. 
• Main Sources: Fish oil, flaxseed oil, chia seeds.

Collagen: Enhancing the Gut Barrier

Yes, most of us know collagen supports the skin, but did you know it also does wonders for your gut? Have you thought about adding collagen to your diet?

• What It Does: Collagen helps sustain the integrity of your gut lining.
• Best Sources: Supplemental collagen, as well as bone broth and gelatin.

The Best Diet for Gut Health

Correcting your diet is the most appropriate place to start when it comes to gut health. Which foods are on your current diet? Think deep and act.

The foods you eat can either nourish or halt your gut. Are you taking care of your digestive health with a proper diet?  If not, initiate the change as early as possible.

Include Gut-Friendly Foods

Make sure to eat more of these foods to maintain a healthy and properly functioning gut system:

High-Fibre Foods

How often do you eat foods with fibre? Fibers are essential for your gut bacteria and for keeping things moving. 

• Sources: Fruits, vegetables, legumes, whole grains.

Probiotic-Rich Foods

We have already discussed probiotics in the earlier session. 

You may not have known that some fermented foods provide probiotics. Yes, they do. 

• Examples: Yogurt, kefir, sauerkraut, miso, kombucha, and Kimchi.

Prebiotic Foods

These banes feed the good bacteria. How many of these foods do you consume daily?  Take a list and assess if you are eating enough.

• Examples: Oats, bananas, garlic, onions, and asparagus. 

Anti-Inflammatory Foods

This is self-explanatory from the name itself. These foods help reduce chronic gut inflammation discomfort.

• Examples: Turmeric, spicy ginger, leafy green vegetables, and fatty fish. 

Bone Broth

We mentioned bone broth in the earlier session. Did you already know it helps heal the gut? 

• Why It’s Great: It is rich in collagen, which supports the gut lining.
• Pro Tip: Use bone broth as a flavorful base for your favourite soups and stews. It adds richness and enhances the overall nutritional content.

Avoid Irritating Your Gut

What’s something that is ruining your gut and you’re completely unaware of? Oftentimes, the type of food we like the most is the type of food that is harmful to our digestive system. Here are the biggest culprits related to gut health: 

Sugar And Artificial Sweeteners 

Do you have a weakness for sugary treats? You’re definitely not alone. However, both sugar and artificial sweeteners have the potential to feed bad bacteria, which ultimately causes bloating and imbalance. Perhaps it is time to reconsider that sugar-filled snack! 

Processed Foods 

How often do you have a quick, easy, and processed meal? There’s no denying that convenience comes with a price—in this case, additives, unhealthy fats, and preservatives, which have a negative effect on gut health.

The less artificial your food is, the happier your gut will be. Try to include more wholesome and natural food items in your menu.

Alcohol 

There is no need to underline that alcohol has various health impacts on your body, and gut health is no exception.

Did you know that alcohol can have a harmful effect on the gut lining and disrupt the microbiome? While drinking in moderation may be fine, it is still “a maybe”.

Any amount of alcohol is harmful to your health. Drinking in excess definitely poses a risk for long-term gut issues. 

Excessive Red Meat 

How much red meat do you consume? While it is a great source of protein, excessive consumption can be problematic, as it supports the growth of bad gut bacteria.

You can reduce your red meat intake and replace it with more plant-based proteins and foods that are rich in fibre.

Lifestyle Changes To Support Gut Health

Eating right is not the only way to improve gut health, and there are plenty of other things you have to consider as well. 

Here’s the good news: little changes in your everyday life can make a huge difference. Are you already doing some of these? If not, try to adapt these lifestyle changes for a healthy microbiome after reading.

Handling Stress

Have you ever considered the impact of stress on your gut? The brain and the gut are deeply connected, and stress can impair your digestive system's functioning.

• Learning how to relax with mindfulness, meditation, or deep breathing can positively impact gut health. 
• Practising yoga is also effective for reducing stress, enhancing emotional well-being, and promoting better digestion. Yoga works on the principle of enhancing the mind-body connection. For more information, resources, and individualised training on yoga, check out the Nirva Health page.

Moving Your Body

• Exercise has amazing benefits for the human body, but does it indeed increase gut microbiome diversity? 
• The answer is yes, and so does every other form of physical activity. One simple exercise – walking, swimming, or stretching – can help to enhance digestive functioning.

Quality Sleep

• Do you sleep well? Poor sleep affects the gut microbiome and results in a slower gut. Quality sleep of seven to nine hours is ideal for maintaining gut health.

Stay Hydrated

• Is there enough water intake? Hydration can improve digestion and mitigate the chances of constipation. Get into the habit of drinking water by carrying a water bottle with you.

Limit Antibiotic Use

Yes, at times, antibiotics are lifesavers as they can eliminate harmful bacteria. But the downside is that antibiotics eliminate both beneficial and harmful bacteria—good to know, right? 

• Use antibiotics only when absolutely necessary, and be sure to take probiotics afterwards to restore the system's balance. 

Are you curious about the age-old medical system of Ayurveda? 

It’s all about balance and harmony! Ayurveda textbooks have a dedicated session addressing the importance of daily routine and seasonal regimens.

What is more interesting is that even though these principles were written thousands of years ago, we can still adopt their essence and apply them in our daily lives. By syncing your daily routine with nature, you can boost your gut health. Want to learn some quick tips?

Let’s dive in. Read the Ayurvedic Daily Routine Guide for a Healthy Gut to better understand this through the lens of Ayurvedic principles.

Natural Remedies For Gut Health 

Would you like to improve gut health without any medical intervention? These natural remedies are simplistic but can do wonders!

Apple Cider Vinegar 

• How about trying apple cider vinegar? It improves digestion and balances stomach acidity. Consider using 1-2 tablespoons diluted in water before meals. 

Ginger 

Are you experiencing bloating? Research has proved the positive effects of Ginger in gastrointestinal disorders. Ginger relaxes the tissue of the stomach and lowers bloating. 

• For a boost in gut health, include it in your meals and tea. 

Turmeric 

• Did you know that turmeric has gut-healing powers? Its anti-inflammatory properties aid in healing and defending the gut lining. 

Peppermint Oil 

• If you are experiencing symptoms of disrupted digestion, then this oil is for you! It has a reputation for relieving stomach cramps and bloating and is certainly worth a shot.

Are you curious about learning more about natural remedies for gut health? Read Revitalise Your Gut: A Journey to Natural Healing for more insights and strategies. Let's get ready to take our gut health to the next level.

Wrapping Up

Now think of waking up feeling light, which makes your body empowered and relaxed from any form of digestive irritation. Try picturing a day when sluggishness, brain fog, and bloating are no longer your problems. This is not mere daydreaming but rather that which is fully in your grasp. 

Digestion, mood, immunity, and energy levels are highly dependent on the condition of your gut, which is at the core of your health. Your lifestyle choices today, including how you eat, whether you exercise or not, and how you handle stress, determine how well your gut functions and, ultimately, your mental and physical wellness. 

Now, think of what your next course of action is. 

• Start Small: Start by gradually replacing your processed meals with ones that are good for the gut. 
• Be Considerate: Try adding prebiotic or probiotic foods into your diet. 
• Keep Yourself Moving: Your beneficial gut microbiome will thrive better with movements. 
• Reduce Stress: First, relaxing your mind will help you develop a happy gut. 

Now, the power to improve your health is all in your hands. So the question remains: Are you gutsy enough to step forward and take action? May your journey towards a healthier and happier life start today, so take action!