Gut health issues are experienced by many adults who are 26-59 years old. Your gut health is an important indicator of your overall health and wellness.
Did you know, digestive diseases rank second in non-communicable diseases in India? A recent survey by Assocham (The Associated Chambers of Commerce and Industry of India) says this. According to the study, poor gut health could be due to eating more processed foods, non-vegetarian foods, especially red meat, and fewer fruits.
An unhealthy gut could be the root of many health issues that you are experiencing. You might think, "How would you know your gut is unhealthy"?
Here are a few common signs of an unhealthy gut. Understanding the signs can give you some answers.
What are the Signs of an Unhealthy Gut?
1. Bloating:
Bloating can be due to many reasons. You may also feel bloated after eating certain foods such as milk and other dairy products. Foods containing gluten, like wheat, rye and barley can also cause bloating. This shows that you might be sensitive/intolerant to lactose or gluten. Check out some gluten-free foods that you add to your diet.
People often think that eating maida or rava is okay. But these are also made from wheat. If you are sensitive to gluten, it is best to avoid it. Our gluten-free recipes can help you make healthy choices.
Bloating can also be due to other issues like inflammation, constipation, IBS, celiac disease or GERD. So you must understand why you feel bloated. All these issues point to a poor gut health. Our masterclass on gut health can help you understand gut issues better.
2. Fatigue
Everyone feels tired once in a while. However, if you are feeling tired more often, it could be a gut health issue. This is called chronic fatigue. Sometimes, when our gut is not working at its best, it can affect the digestion and absorption of nutrients. This can make you feel like you are low on energy levels.
3. Poor sleep:
Poor sleep is a hallmark sign of an imbalanced gut. Did you know that trillions of microorganisms call your gut their home? Scientists wanted to understand how these microorganisms can affect our sleep. Researchers studied how bacteria in the gut can affect our sleep. Some strains of bacteria were linked with poor sleep (1). Interestingly, the same strains are also associated with weight gain.
Another important factor is serotonin which is a neurotransmitter. Most of the serotonin in the body is produced in the gut (2). The amount of serotonin produced can be affected by gut health. Insomnia is associated with low levels of serotonin (3).
The next time you wake up often in the night or feel like you haven't had a deep sleep, it would be a good idea to look into your gut health.
4. Food Cravings
The bad bacteria living in your gut enjoy eating sugary foods. You must have overheard people saying it is about mind control when it comes to eating healthy. But now, you can understand that an unhealthy gut can increase your food cravings (4).
If you eat more foods with added sugar, these harmful bacteria will continue to grow. This in turn will increase inflammation and other issues.
5. Migraine
A migraine is a headache that causes pain on one side. 1 in 10 people are affected by migraine worldwide (5). Although we don't know the exact mechanism, studies show that the gut-brain axis can play a role (6). Migraine is also associated with gut health issues like IBS, IBD and celiac disease.
6. Skin issues:
Just like the gut, skin also has many microorganisms on it. There is also a gut-skin axis, which is regulated by the immune system (7). People with an imbalanced gut microbiome also experience skin issues like acne, rosacea, dandruff and psoriasis (8). Identifying the trigger foods and working on your gut health can help manage these issues.
If you experience any of these skin issues, you should prioritize your gut health.
What is Gut health?
Have you ever wondered why some foods make your tummy feel uneasy? Well, it's all about keeping your gut healthy! Imagine your gut is like a special garden with many wonderful microorganisms. Just like you take care of your plants, you should take care of your gut.
A healthy gut means good absorption of nutrients, a strong immune system and feeling energetic with good focus. So what should you do to have a healthy gut?
5 Effective Ways to Improve Your Gut Health
We will explore five simple tips to help you keep your tummy happy and healthy. So, let's dive right in!
1. Eat Your Veggies:
Your gut microbes love eating veggies (prebiotic fibre). You heard it right! Eating lots of colourful fruits and veggies, like carrots, spinach, and bell peppers, gives your gut the nutrients to stay healthy. So, fill your plate with a rainbow of colours at every meal.
The CDC recommends eating 2-3 servings of vegetables every day. 1 serving of vegetables is 75g.
2. Drink Plenty of Water:
Just like you need water to keep your body hydrated, your gut needs water too! Drinking plenty of water throughout the day can flush out toxins from the system. So, don't forget to sip on water regularly. Drinking water can help with bloating. If you are eating a lot of fibre-rich foods, drink at least 2.5 litres of water a day.
3. Say Yes to Probiotics:
Probiotics are all the buzz when it comes to gut health. These are tiny heroes living in certain foods, like yoghurt, kombucha and kefir. Probiotics are like friendly bacteria that help to keep your gut happy by fighting off the bad guys. So, why not have a yummy yoghurt parfait or a glass of buttermilk for snack time? Also, try our sugar-free chia seed pudding recipe. Learn important tips to choose the right probiotic for you.
4. Get Moving:
Did you know that exercise isn't just good for your muscles? It is also important for your gut. Yup, that's right! Going for a walk, swimming, or even dancing around your room all help to keep your gut healthy and happy. So, make sure to get moving every day – your gut will love it!
Research in recent times shows that exercise can increase the good microbes in your gut (9). It can also improve the ratio of Bacteroidetes to Firmicutes which can help to reduce weight.
5. Relax and Destress:
It's important to give your body and mind, time to relax and unwind. When you're feeling stressed or worried, it can affect your gut health (10). So, why not try relaxing activities like drawing, reading a book, or taking deep breaths to help calm your mind and keep your gut happy? Remember, looking after your gut is important for overall health and happiness.
By following these five simple tips – eating your veggies, drinking water, saying hello to probiotics, getting moving, and relaxing – you'll be well on your way to keeping your gut happy and healthy! Go ahead and give these tips a try. You'll feel amazing inside and out!
If you need more book a free call and talk to our expert Gut health nutritionist. Out Gut health diet plan can help manage your gut health issues effectively.
Pro Tip: Cut down on white sugar or foods having added sugar to improve your gut health.
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