Practitioners of Traditional Chinese Medicine, for centuries, have known that strengthening your digestive tract boosts the likelihood of healing and/or alleviating the symptoms of a number of health conditions, like emotional and mental problems, digestive distress, diabetes, IBS, menopausal complaints, and weakness of the immune system. Studies are currently implying that your gut bacteria is connected with your possibility of developing health problems like obesity, diabetes, colon cancer, and depression. Here, we list what you can do to build healthy gut bacteria:
Consume A Quality Probiotic or Just Eat Them
They’re health-promoting gut bacteria discovered in these fermented food sources: sauerkraut, kimchi, vegan yogurt and dairy yogurt, kefir, kombucha, tempeh, and within supplemental forms. Most probiotics are like the bacteria that naturally resides in your gut.
At least ten bacteria strains (various strains provide various benefits — some help with digestion, some assist with vitamin absorption, and some promote regularity of the bowel).
• Probiotic supplements ought to contain at least ten billion colony forming units (CFUs)/ dose.
• Refrigerated probiotics consistently have shown significant and faster outcomes with our patients.
• Encapsulated probiotic pills are beneficial to liquids because they help bacteria survive the acidic environment in the stomach.
• Brown rice or whole-grain crackers
• Raw veggies/fruits
• Greek yogurt
• Hard-boiled eggs
• Protein bar
In order to reap the long-range benefits of probiotics, it is suggested to consume prebiotics on a consistent basis.
Consume Plenty of Prebiotics
Prebiotics are a dietary fiber upon which probiotics feed. They’re fermentable, soluble fibers which get consumed by probiotics then fermented to short-chain fatty acids that offer healthy advantages long after we have consumed our last piece of kimchi.
The top sources of prebiotic food sources are oats, barley, burdock, root, apples, chicory root, Jerusalem artichoke, dandelion greens, onions, garlic, asparagus, leeks, flax seeds, bananas, and seaweed.
Stress Less, Sleep More
Stress may be associated with gut health. Studies have discovered that as stressed, the brain sends messages to the gut in the form of chemicals, like epinephrine. The chemicals affect how well the gut works. In order to decrease stress and support gut health, practice one of these easy methods studies have found to decrease stress, as well as enhance sleep: variety of breathing exercises, petting animals, aromatherapy, exercise, and meditation.
Eliminate or Limit Your Consumption of Refined Sugar
The SAD (Standard American Diet) is high in sugar and fat and low in fiber, killing the beneficial kinds of gut bacteria, which makes your microbiota less diverse. Also, refined sugar contributes to weight gain, inflammation, hormonal imbalance, and more unwanted health problems. In eliminating refined sugar, you’ll stop feeding bad bacteria that disturb healthy gut flora.
Avoid the Overuse of Antibiotics
The goal of consuming antibiotics includes killing bacteria. Even though it includes the dangerous bacteria, it additionally involves the good bacteria necessary for maximum gut function. The disruption of intestinal balance may lead to a lack of diversity among bacteria that is certain to affect your health.
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