Liat Chiprut

10 Ways to Improve Your Gut Health Naturally

Maintaining a healthy gut is essential for overall well-being. A balanced gut microbiome not only aids in digestion but also supports the immune system, mental health, and even skin health. If you’re looking for how to naturally improve gut health, here are ten effective strategies to consider.

1. Eat a Diverse Range of Foods

A diverse diet leads to a diverse microbiome, which is crucial for gut health. Different bacteria prefer different nutrients. Incorporate a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet to ensure a wide range of beneficial bacteria in your gut.

2. Consume Fermented Foods

Fermented foods are rich in probiotics, which are live bacteria that can enhance your gut health. Foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are excellent sources. These foods introduce beneficial bacteria into your digestive system and can help balance your gut microbiome.

3. Eat Prebiotic Fiber

Prebiotics are a type of fiber that feed the good bacteria in your gut. Foods high in prebiotic fiber include garlic, onions, bananas, asparagus, leeks, and chicory root. Including these in your diet can help support the growth of beneficial gut bacteria.

4. Stay Hydrated

Water is essential for every system in your body, including digestion. Staying adequately hydrated helps maintain the mucosal lining of the intestines and supports the balance of good bacteria in the gut. Aim for at least 8 cups of water a day, more if you're active.

5. Reduce Stress

Chronic stress can negatively impact your gut health. High levels of stress hormones can disrupt the gut bacteria balance and increase intestinal permeability. Practices like meditation, deep breathing exercises, yoga, and regular physical activity can help manage stress levels. Ingestible essential oil blends, like LaCura C, can support the nervous system, delivering calming benefits.

6. Get Enough Sleep

Quality sleep is crucial for a healthy gut. Poor sleep can harm the gut microbiome, which can lead to various health issues. Aim for 7-8 hours of uninterrupted sleep per night. Establishing a consistent sleep schedule and creating a restful environment can help improve your sleep quality. LaCura S is a blend of essential oils designed to support the nervous system and provide sleeping benefits.

7. Avoid Excessive Antibiotic Use

While antibiotics are necessary for treating certain infections, overuse can disrupt the gut microbiome by killing both harmful and beneficial bacteria. Use antibiotics only when prescribed by a healthcare professional and consider taking probiotics during and after antibiotic treatment to help restore the balance of gut bacteria.

8. Exercise Regularly

Regular physical activity has been shown to promote the diversity of gut bacteria, which is a marker of a healthy microbiome. Aim for at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, most days of the week.

9. Limit Artificial Sweeteners

Artificial sweeteners like aspartame, saccharin, and sucralose can negatively impact gut bacteria. These sweeteners may lead to an imbalance in the gut microbiome, promoting the growth of harmful bacteria. Instead, opt for natural sweeteners like honey or maple syrup in moderation.

10. Incorporate Gut-Friendly Supplements

Certain supplements can support gut health. Probiotic supplements can introduce beneficial bacteria into your gut, while prebiotic supplements can feed the existing good bacteria. Premium essential oil blends, such as LaCura’s GI Support or Bowel Support, aid digestion and provide antioxidants and compounds that can help improve digestion, bowel function and overall gut health.

Improving your gut health naturally involves making lifestyle and dietary changes that support a diverse and balanced microbiome. By incorporating a variety of foods, staying hydrated, managing stress, getting enough sleep, exercising regularly, and being mindful of antibiotic use and artificial sweeteners, you can foster a healthy gut environment. Remember, small, consistent changes can lead to significant improvements in your gut health over time.

Sources

  • Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Prebiotics and Probiotics.
  • National Institutes of Health (NIH). (n.d.). The Human Microbiome: How It Works and Its Role in Health.
  • Mayo Clinic. (2021). Gut Health: How to Maintain a Healthy Gut.
  • Cleveland Clinic. (2020). Probiotics and Prebiotics: What You Should Know.
  • Healthline. (2021). 11 Tips to Improve Your Digestive System Naturally.
About the author, Liat Chiprut

Liat Chiprut is a Functional Medicine Practitioner and licensed pharmacist. As an essential oil expert, Liat spent years researching and training on the root cause of disease and how to prevent illness and heal the body naturally. Her mission is creating new blends and helping all those that want to heal naturally have the information and products to do so.