10 Gut Health Hacks

1. Eat The Rainbow

Eating the rainbow is exactly what it sounds like. The first step towards better gut health is eating a diet filled with all sorts of colors. Eat as many fruits and vegetables differing in color as you can. Plants contain phytonutrients, which give them a specific color. Of course, eating a diet full of vegetables and fruits is always a good idea, but your goal here is to concentrate on eating a variety of colors. Research has shown there is virtually no downside to eating the rainbow.

2. Hydrate And Re-Hydrate

Water is just as important as food when bettering your overall gut health. Dehydration can lead to slower mobility through the gut and constipation. So, how much water should you drink every day? According to the U.S. National Academies of Science, Engineering, And Medicine, men should drink 15.5 cups or 3.7 liters of fluids each day. Meanwhile, it is recommended for women to consume at least 11.5 cups or 2.7 liters per day.

3. Chew Slowly

The very first part of the digestive process is chewing food. When you chew slowly, this promotes the breakdown of food into tiny particles. This will undoubtedly make it easier for your body to absorb the nutrients in your food. One study actually concluded that chewing slowly can satisfy cravings and reduce food consumption between meals, at the same time.

4. Go Fish

In a recent study performed in Norway, people who at five salmon or cod meals per week for eight weeks experienced the loss of many undesirable gut bugs (Bacteroidetes), compared to those who did not eat fish meals. Bacteriodetes are associated with type 2 diabetes, so eating fish regularly can help reduce your risk of diabetes.

5. Exercise

Performing regular exercise has protective effects against chronic inflammatory diseases. Aerobic exercise can also increase the diversity of healthy bacteria in the gut. This benefits both the gut and brain health. Aerobic exercise has been proven to reduce IBS symptoms, while also lowering anxiety and depression levels.

6. More Fiber

Consuming plenty of fiber-rich foods can boost your gut health naturally. Fiber is an indigestible plant material found in grains, nuts, seeds, fruits, vegetables and legumes. Consistent consumption of fiber-rich foods can reduce your risk of the following:

• Kidney stones.
• Hemorrhoids.
• Gallstones.
• Acid reflux.
• Ulcers.
• Colon cancer.
• Diverticulitis.

7. PEMF Therapy

Pulsed electromagnetic field therapy (PEMF) therapy has the unique benefit of supporting digestion at the cellular level. Electromagnetic fields have the potential to activate the parasympathetic nervous system, the body’s rest and digest response. This crucial system stimulates digestion and activates metabolism. The gastrointestinal tract is comprised of cells just like every other part of the body. This is why PEMF can be so effective with such a wide diversity of issues. When charged cells have the necessary energy for repair and rejuvenation, they are able to self-heal and self-regulate.

8. Skip Probiotics

There is not a lot of evidence that shows probiotic supplements can help adults ease pain or avoid diarrhea, among other benefits. Instead, it’s suggested to eat fermented foods combined with a healthy amount of fiber. Probiotics have not been proven to restore gut bacteria wiped out by antibiotics.

9. Reduce Artificial Sweeteners And Emulsifiers

Aspartame, saccharin and sucralose can interfere with microbiome diversity in ways that mess with the body’s ability to absorb blood sugar. Stronger emulsifiers found in processed foods can destruct the protective layer of mucus in the intestines. This is the area where many good bugs are located.

10. Long Breaks Between Meals

The health experts recommend leaving 14 hours between eating dinner and breakfast. For example, eating dinner at 7pm and eating breakfast at 9am the following morning can be a great way to rest and enhance your gut health. Of course, do not attempt this if you are pregnant or have a medical condition that requires regular eating patterns.