Around 100 trillion bacteria live in our digestive system (also known as the gut microbiome). Some of these microorganisms are harmful, however, many are beneficial and essential for a healthy body.
The state of our gut affects our digestion, immune system, mental health, weight, and overall health. And having a large variety of bacteria in the gut may help reduce the risk of several conditions (like diabetes, psoriatic arthritis, skin conditions, kidney disease, cancer, inflammatory bowel disease, etc.).
The problem is certain parts of modern lifestyle affect the gut microbiome negatively. For instance, high-stress levels, a diet high in processed food, and too little sleep.
However, there are several things you can do to improve your gut health. Without further delay, Here are 5 ways to reset your gut health this week:
5 Ways to Reset Your Gut Health in a Week
Your lifestyle, as well as what you eat, affects your gut health. To reset your gut, it’s time to adopt healthy diet & lifestyle practices (Most of these ways are simple and will take minimal effort to execute):
1. Food Intolerance
Food intolerance means your digestive system has a hard time breaking down a certain food. If you have symptoms like acid reflux, bloating, abdominal pain, diarrhea, fatigue, headaches, upset stomach, etc you may have a food intolerance.
Experts aren’t sure why some people develop food intolerance. It may be due to a lack of production of certain enzymes that the digestive system needs to break down a certain food.
However, If you can identify common trigger foods, foods that are contributing to your symptoms, you may positively change your digestive health by avoiding them.
2. Avoid Artificial Sweeteners
Scientists have long thought that artificial sweeteners had no effects on the body as most artificial sweeteners travel throughout the body undigested. However, recent research has shown that artificial sweeteners may influence your health by changing the balance of gut bacteria negatively.
It’s still not clear how artificial sweeteners can cause changes in the balance of gut flora. However, researchers have noted that people who consume artificial sweeteners have different profiles of gut bacteria than those who don’t consume artificial sweeteners.
So, it may be a good thing for your gut if you can cut back on artificial sweeteners.
3. Eat Probiotic, Prebiotic, and Fiber-Rich Foods
Probiotics are bacteria that have a positive effect on the gut microbiome. Certain strains of bacteria found in live yogurt and fermented foods such as kimchi, kefir, etc are beneficial for gut health. Consuming probiotic foods (such as yogurt, kefir, tempeh, kimchi, kombucha, natto, traditional buttermilk, etc) can help improve gut health.
Prebiotics, on the other hand, is a type of fiber that cannot be digested. However, it helps stimulate the growth of a healthy gut microbiome. Gut bacteria break these fibers down to produce short-chain fatty acids.
Foods rich in prebiotics: Garlic, leeks, onions, asparagus, oats, bananas.
Moreover, Several studies suggest that foods high in fiber (whole grains, pulses, beans, vegetables, spinach, beets, carrots, dried fruits, etc) can reduce the risk of metabolic diseases by promoting the growth of good bacteria in the gut.
4. Take Probiotic Supplements
One way to improve your gut health is by taking probiotic supplements. There is evidence that suggests probiotic supplements can help restore gut health to a certain extent.
However, you should avoid depending on them completely to improve your gut health.
The best way to know which probiotic supplement can help improve your gut health is by consulting your doctor. Moreover, make sure the probiotic supplement you use contains recognized strains of bacteria.
You can get probiotic supplements from amazon.
If you are trying to improve your gut health so that you can lose weight, then check out LeanBiome. LeanBiome is an advanced probiotic blend designed to make digestion easy and manage weight.
Unlike average supplements that use metabolic boosting ingredients, LeanBiome uses beneficial bacteria to fix the issues causing slow metabolism.
A study at the prestigious King’s College London looked at 3,600 sets of twins, where one was lean and the other overweight. The scientist found that the lean twins benefitted from a rich and diverse gut microbiome packed full of ‘lean bacteria’ species.
These families of good bacteria in the gut helped in suppressing hunger, boosting metabolism, dampening cravings, reducing fat storage, etc.
The gut microbiome of the overweight twins was less diverse and dominated by a few species of “fat bacteria” that were shown to do the opposite; increase fat storage, ramp up hunger, etc.
LeanBiome combines the nine clinically-researched ‘lean bacteria’ species with Greenselect Phytosome and caffeine-free green tea extract formulated with patented, absorption-boosting Phytosome technology.
This combination help reverse the bacterial imbalance in your gut microbiome.
Visit the LeanBiome official website for more information.
5. Yoga Poses to Improve Gut Health
There are certain yoga poses that can improve gut health. These poses help stretch the muscles in your abdomen, massage the internal organ, and stimulate the digestive system.
If you are a beginner, you may find a few of these yoga poses a bit difficult. However, keep practicing them. With time, not only you will be able to perform these yoga poses, your gut health will also improve.
Here are four yoga poses to improve your gut health:
- Chakravakrasana (Cat-Cow stretch)
- Ustrasana (camel pose)
- Vajrasana (Thunderbolt Pose)
- Uddiyana Bandha (Upward Abdominal Lock)
Gut Friendly Food List
Add these foods to your daily diet to boost your gut health:
- Vegetables and Fruits: Grapes, papaya, kiwi, pineapple, passion fruit, raspberries, blueberries, bananas, lemon, limes, broccoli, cabbage, zucchini, kale, beetroot, swiss chard, ginger, mushrooms, zucchini, artichoke, etc
- Meats, Egg, and Fish: Chicken, salmon, tuna, omega-3-rich fish, lamb, turkey, eggs
- Nuts and Seeds: Peanuts, almonds, brazil nuts, cashews, chia seeds, flaxseeds, hazelnuts, hemp seeds, flax seeds, sunflower seeds, chia seeds
- Beverages: Teas, coconut milk, water, bone broth, water
- Dairy Products: kefir, yogurt, greek yogurt
- Herbs and Spices: Ginger, cinnamon, cloves, bay leaves, turmeric
3-Day Gut Reset
Even though not enough research has been conducted on the lasting effect of the 3-day gut reset, studies have shown that the gut microbiome can change within two to four days of eating right (Typically, the life span of a microbe is about 20 minutes. So a lot can happen in 3 days).
Moreover, a 3-day gut reset involves adopting healthy habits and eating a nutrient-rich balanced diet. Western diet is avoided while the Mediterranean diet is adopted to some extent.
A 2017 study on the influence of diet on the gut microbiome suggested that the Mediterranean diet can increase the amount & diversity of beneficial gut bacteria while a diet high in animal protein, sugar, fat, low in fiber, and processed foods can decrease it.
Follow this 3-day gut reset to improve your gut health.
Here are a few things you need to do every day in the 3-Day Gut Reset:
- Get Enough Sleep: Evidence suggests that your sleep can impact the gut microbiome. A good night’s sleep is essential for maintaining a healthy gut. Follow the body’s natural circadian rhythm and establish a regular time for sleeping and waking.
- Keep Yourself Hydrated: Stay away from caffeine (Try herbal teas like peppermint and fennel), alcohol, smoking, halt vaping too, and keep yourself hydrated by drinking water.
- Eat Mediterranean Diet: Simply, eat plant-based foods like potatoes, whole grains, fresh fruits, vegetables, nuts, and dairy, eggs, meat, chicken, etc.
- Try Dark Chocolate: Due to the polyphenols present in dark chocolate, consuming it in moderation can improve gut health.
- Eat more fiber: High-fiber foods are beneficial to gut flora. Try consuming more raw vegetables, green juices, salads, beans, lentils, etc.
- 30-minute Run/Workout: The connection between exercise and gut hasn’t been researched enough. However, since exercise reduces stress hormones, this may affect the microbes in your gut positively.
- Try Fermented Foods: Fermented foods contain probiotics (live bacteria). Foods such as kefir, miso, sauerkraut, etc. Fermented Foods can cause side effects, such as bloating or gas. So, consume them in moderation.
- Try Meditation: Stress affects gut health in multiple ways. Stress can affect the gut flora, speed of digestion, etc. However, meditation can help you manage stress. Here’s an article on How to Meditate & Transcendental Meditation you can use.
The 3-day gut reset is not going to help you shake off your previous harmful diet and lifestyle choices. What it will do is help you get on the right path. You will improve your gut health within 3 days, however, then you need to ensure you consistently make healthy choices.
This way, not only your gut health will improve, your overall physical and mental health will also be affected positively.
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