Many factors in modern life such as high stress levels, not enough sleep, eating processed and high sugar foods, can damage our gut microbiome. The good news is - It is not hard to show your gut some love, here are some top tips on how to improve our gut health:
1. Take probiotics and eat fermented food.
Probiotic foods have live bacteria in them, so eating probiotic foods stocks your gut with these supportive microorganisms. Probiotic-rich foods include:
- Fermented pickles
- Yogurt and Kefir (choose low or no sugar varieties)
- Apple cider vinegar
2. Eat probiotic fiber
Probiotics that feed on non-digestible carbohydrates are called prebiotics. This process encourages beneficial bacteria to multiply in the gut.
People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet:
- Jerusalem artichoke
- Whole grains
3. Cut down on sugar
Having too much sugar or artificial sweeteners may cause gut dysbiosis – When a person has a high sugar diet, some of these sugars make their way into the gut microbiome, and this gives some bacteria the energy to multiply, throwing off the balance in the microbiome, which could lead to serious health conditions if caution is not taken.
4. Manage stress
Managing stress is important for many aspects of health, including gut health. Some studies suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short term. We can manage our stress level through meditation and breathing exercises.
Want to learn more about breathing exercises? Click here
5. Stay active
Whether it is a home workout, or getting outdoors once a day for a walk, jog or cycle, regular exercise contributes to good heart health and weight loss, as well as our gut health! Several research suggested that exercise promotes the growth of bacteria which produce the fatty acid, butyrate. Butyrate can promote repair of the gut lining and reduce inflammation, therefore potentially preventing diseases such as inflammatory bowel disease.
Are you ready for some gut-loving recipes?
MYO Gut-loving yogurt
This recipe is perfect for anyone who wants to know exactly what is in their yogurt. It is smooth, gentle and a little bit creamy and you can add any flavors you wish.
- 800ml whole milk / whole lactose free milk
- 3 tbsp plain ‘live’ yogurt
Heat the milk gently in a saucepan until it reaches 85°C. Remove from the heat and allow the milk to cool to 43°C. This will take about 15 minutes. Stir the ‘live’ yogurt into the cooled milk and pour the liquid into sterilised jars. Cover the jar and set aside in a warm place such as an airing cupboard for about 8 hours. The yogurt should then be set. It can be stored in the fridge for up to a week.
Why not check out our range of gut-loving products as well?
- Probiosin - Containing a unique blend of probiotic ingredients and prebiotic fibers, Probiosin can help restore the body's internal balance as well as assisting in weight loss.
- NuviaLab Relax - Formulated by expert medical herbalists, this potent, yet naturally gentle, remedy is ideal support for people who experience stress and tension.
- Fibre Select - Fibre is required for healthy gut motility, this amazing powder will provide support for the development of beneficial intestinal bacterial flora.
Available now from www.nuvialab.com