You probably don't pay much attention to your gut health. That is, until something goes wrong. From leaky gut syndrome, where the intestinal wall becomes permeable and leads to an overreaction of the immune system, to constipation and irritable bowel syndrome, there are many gut issues you can develop that will make life uncomfortable and difficult.
Whether you're currently struggling with gut issues or you're simply looking for ways to avoid problems in the future, these tips will help you learn how to be nicer to your gut.
Slow Down When You Eat
In today's hurried, rushed world, it's normal to eat on the go. You might snarf down a granola bar on your way to work or hurry through a sandwich at your desk during lunch. Although you may be busy, you aren't doing your gut any favors by eating too fast.
Did you know you should actually chew your food an average of 32 times before swallowing? That's because food that is thoroughly chewed can ease the digestive process. By chewing your food, your gut has less to do to break it down and absorb its nutrients.
Be a bit more mindful when it's time to eat and you'll find yourself slowing down. Sit down at the table to eat breakfast before you leave the house and find another place besides your desk to eat your lunch. Eating with a friend is also a great way to slow down and savor your food.
Drink More Water
You probably already know you should drink more water. The question is why it's important to drink more water.
There are quite a few reasons to increase your intake of H2O. It can help you balance body fluids, which is important for brain health, it can energize your muscles, providing you with more energy, and it can help keep your skin looking fresh and young. It also helps keeps your gastrointestinal tract hydrated so you can avoid constipation.
Drinking more water also means drinking less of other fluids. As you increase your intake of water, reduce the alcohol and caffeine you drink. As stimulants, they can disrupt the digestive process, especially if you consume them too often.
Eat More Fiber
Not only should you increase the amount of water you drink, so too should you increase the amount of fiber you eat.
Women require as much as 25 grams of fiber each day, while men require as much as 38 grams. When you reach these amounts, you'll notice a positive difference in your bowel movements.
Fiber can easily be added to your diet with the addition of a supplement, but it's even better if you eat more foods that are high in fiber such as:
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Raspberries
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Pears
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Peas
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Broccoli
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Turnip greens
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Whole wheat spaghetti
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Barley
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Lentils
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Black beans
Pay Attention to Your Diet
Paying attention to your diet means looking for ways to add more fiber to what you eat, but it also means you have to dig a little deeper and look for problems you may be having with the food you're currently eating.
Severe food allergies are extremely important to avoid, but you don't have to have a serious allergy in order to have a sensitivity. It's surprisingly common for people to have sensitivities to things like dairy and wheat, which can cause your gut to act up.
Pay attention to the food you eat and how it makes you feel. If you experience symptoms like cramps, diarrhea, nausea, and acid reflux after drinking a large glass of milk, for example, you will want to consider reducing or eliminating dairy from your diet.
Take a Probiotic
A quick and easy way to be nicer to your gut is to take a probiotic! Research has shown that it comes with many benefits, including a reduction in diarrhea, by populating your gut with good bacteria and eliminating the bad.
You'll experience better gut health, but because your gut affects many other areas of your body, you'll notice other differences in your health too. When you take a probiotic to increase your gut health, you may also experience fewer urinary tract infections and vaginal infections, as well as clearer skin and fewer headaches.
The gut has been an overlooked aspect of our health for a long time, but no more! Be nicer to your gut with the tips on this list and you'll notice a big difference in how you feel and how your body operates on a daily basis.
