Medical Concerns. Remember, a healthy gut is a happy gut, Digestive health optimization Dgestive happy gut leads to a happier, healthier Fatigue and sleep disorders. Our holistic approach combines therapeutic practices Digestive health optimization gealth sourced nourishing cuisine to help you achieve optimal digestive well-being. Let it Ferment Did you know that you are currently harboring three to four pounds of bacteria in your gut? The origin of this Indian practice traces back several thousand years and involves the exercise of the skeletal system and muscles of the body.

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Dr. Justin Sonnenburg: How to Build, Maintain \u0026 Repair Gut Health - Huberman Lab Podcast #62

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Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation. Inflammation may impair the barrier function of your intestines, leading to increased gut permeabilility. In turn, increased gut permeability may contribute to a range of health conditions 1 , 2.

Some processed foods may contain harmful trans fats. In the past, most of the trans fats found in processed foods came from partially-hydrogenated oils. While the U. Food and Drug Administration banned partially-hydrogenated oils in , small amounts of trans fats may still be found in processed foods 3.

These fats are well-known for their negative effects on heart health but have also been associated with an increased risk of developing inflammatory bowel disease 4. Some of these sweeteners may cause digestive problems. Sugar alcohols such as xylitol and erythritol are sugar substitutes that can cause bloating and diarrhea.

Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria 5 , 6 , 7. Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases 9.

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion. Diets high in processed foods have been linked to a higher risk of digestive disorders.

Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases. Soluble fiber absorbs water and helps add bulk to your stool.

Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber.

The daily reference intake DRI for fiber is 25 grams for females aged 19 to For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel Prebiotics are another type of fiber that feed your healthy gut bacteria.

Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics.

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K. Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed 14 , Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts especially walnuts , as well as fatty fish like salmon, tuna, mackerel and sardines Adequate fat intake improves the absorption of some fat-soluble nutrients.

Low fluid intake is a common cause of constipation 17 , Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

In addition to water , you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption For example, in one small study , people with obesity followed a strict vegetarian diet that eliminated all animal products, including meat, dairy, and eggs, for 1 month.

At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight.

By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better. Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants.

Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful.

The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health.

In this article, we list the best probiotic foods and ways…. The microbiome diet aims to promote good bacteria in the gut. Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are?

We investigate. Probiotics may benefit overall health as well as gut function. Here are some vetted products to try.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Jayne Leonard on May 28, Probiotics and fermented foods Prebiotic fiber Eat less sugar Reduce stress Avoid taking antibiotics Exercise Sleep Avoid disinfectants Quit smoking Vegetarian diet Summary.

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Was this helpful? Microbiome resources For more research-backed information about the microbiome and how it affects your health, please visit our dedicated hub. Take probiotics and eat fermented foods. Share on Pinterest Kimchi may help improve gut health.

Eat prebiotic fiber. Eat less sugar and sweeteners. Reduce stress. H20 plays a role in the production of stomach acid and helps with gut motility. Our large intestine relies on water to carry out its functions properly.

It is best to sip water during mealtimes and drink larger quantities approximately twenty minutes before or after eating.

Strive for six to eight glasses per day or half your weight in ounces. Bitter foods enhance digestion by getting the gastric juices flowing. They cause you to secrete saliva, stoking the digestive fires in your stomach, and release of enzymes in your small intestine.

Some examples of bitter foods include dandelion greens, endive, arugula, radicchio, and dark chocolate. You can also find bitters in tincture form.

Processed foods, refined sugar, chemical preservatives, and artificial sweeteners all wreak havoc on our bodies causing irritation to our intestinal lining, inflammation, and an imbalance of gut bacteria. Certain medications can also have a negative effect on our digestive tract there are too many to list — maybe a topic for another blog post!

Choose whole, unprocessed foods that your body will recognize whenever possible. Did you know that you are currently harboring three to four pounds of bacteria in your gut?

These microbes play an important role in your metabolism, immune health and nutrient status. You can assist in keeping your gut flora balanced by eating fermented, probiotic-rich foods like yogurt, kefir, sauerkraut, miso soup, kombucha, tempeh, kimchi and pickles!

Just make sure the fermented veggies are refrigerated and not shelf-stable — this ensures they contain active cultures. Prebiotic foods help to feed the good gut bacteria, so load up on onions, garlic, leeks, asparagus and bananas, as well!

Certain foods like grains, nuts, seeds and legumes contain a naturally occurring compound known as phytic acid. It is considered an anti-nutrient because it can block important minerals from being absorbed by the body and inhibit certain enzymes we need to digest our food.

And all this time, we've been stealthily collecting the evidence and Digestive health optimization it for InsideTracker's algorithms, waiting hea,th the day that the evidence optimizattion got strong enough Digestive health optimization meet the Digestivw scientific requirement optimizzation the Endurance training for climbers system. Finally, the day is here! Gut health research now Digestive health optimization InsideTracker's rigorous scientific criteria, and we can now give action-backed recommendations proven to improve the multifaceted gut microbiome. To this end, InsideTracker is proud to announce the addition of our newest goal to all users: The Gut Health Goal. Our scientists have analyzed the literature to identify the blood biomarkers and physiomarkers most indicative of a healthy gut microbiome. Six biomarkers currently describe a healthy gut: hsCRP, cortisol, HDL cholesterol, triglycerides, glucose, and HbA1c. People looking to advance their own longevity and extend their healthspan should also be honed-in on the health of their microbiome. We include Lifestyle changes for hypertension we think are useful for our readers. If you Digestive health optimization through links optimkzation this heaoth, we may o;timization a small commission. Medical News Today only shows you Digestive health optimization and products that we stand behind. There are numerous ways a person can improve gut health naturally. For example, by taking probiotics, eating fermented foods, and consuming prebiotic fiber. For more research-backed information about the microbiome and how it affects your health, please visit our dedicated hub. Gut health refers to the balance of microorganisms that live in the digestive tract.