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How to Maintain a Healthy Gut

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How to Maintain a Healthy Gut

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1. Lower your stress levels
Chronic high levels of stress are hard on your whole body, including your gut. Some ways to lower stress may include meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet. Here are 10 ways to reduce feeling stressed.
 

Lower you stress levels

2. Get enough sleep
Not getting enough or sufficient quality of sleep can have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have trouble sleeping.
 

Get enough sleep

3. Eat slowly
Chewing your food thoroughly and eating your meals more slowly can help promote full digestion and absorption of nutrients. This may help you reduce digestive discomfort and maintain a healthy gut.

 

Eat slowly

4. Stay hydrated
Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut.

Stay hydrated

5. Take a prebiotic or probiotic
Adding a prebiotic or probiotic supplement to your diet may be a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. People with bacterial overgrowth, such as SIBO, should not take probiotics. Not all probiotic supplements are high quality or will actually provide benefit. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit.

Take prebiotic or probiotic Immune System Alteration

6. Check for food intolerances
If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits.

Check for food intolerances Immune System Alteration

7. Change your diet
Reducing the amount of processed, high-sugar, and high-fat foods that you eat can contribute to better gut health. Additionally, eating plenty of plant-based foods and lean protein can positively impact your gut. A diet high in fibre has been shown to contribute tremendously to a healthy gut microbiome.

Change your diet Immune System Alteration

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Source:
https://www.healthline.com/health/gut-health#the-takeaway

Reference: 
Alvaro et al. (2009). Composition and metabolism of the intestinal microbiota in consumers and non-consumers of yogurt. DOI: 10.1017/S0007114507243065.
Brown K, et al (2012). Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. DOI: 10.3390/nu4081095
Exploring the role of gut bacteria in digestion. (2010). . 
phys.org/news/2010-08-exploring-role-gut-bacteria-digestion.html
Food problems: Is it an allergy or intolerance? (2015). 
my.clevelandclinic.org/health/diseases/10009-food-problems-is-it-an-allergy-or-intolerance
The iHMP Research Network Consortium. (2014). The integrative human microbiome project: Dynamic analysis of microbiome-host omics profiles during periods of human health and disease. DOI: 
10.1016/j.chom.2014.08.014
Jameel F, et al. (2014). Acute effects of feeding fructose, glucose and sucrose on blood lipid levels and systemic inflammation. DOI: 
10.1186/1476-511X-13-195
Lio PA, et al. (n.d.). Leaky gut and atopic dermatitis: Does the concept hold water or is it full of holes? 
nationaleczema.org/leaky-gut/
Mayer EA. (2011). Gut feelings: the emerging biology of gut–brain communication. DOI: 
10.1038/nrn3071
Mayo Clinic Staff. (2017). Food allergy. 
mayoclinic.org/diseases-conditions/food-allergy/symptoms-causes/syc-20355095
Mayo Clinic Staff. (2017). Stress management. . 
mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495
National Center for Biotechnology Information. (n.d.). Allicin. 
pubchem.ncbi.nlm.nih.gov/compound/Allicin#section=Pharmacology-and-Biochemistry
Parnell JA, et al. (2012). Prebiotic fibre modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. DOI: 
10.4161/gmic.19246
Pendyala S, et al. (2012). A high-fat diet is associated with endotoxemia that originates from the gut. DOI: 
10.1053/j.gastro.2012.01.034
Poroyko VA, et al. (2016). Chronic sleep disruption alters gut microbiota, induces systemic and adipose tissue inflammation and insulin resistance in mice. DOI: 
10.1038/srep35405
Pryde SE, et al. (2002). The microbiology of butyrate formation in the human colon. 
ncbi.nlm.nih.gov/pubmed/12480096
Quigley EMM. (2013). Gut bacteria in health and disease. . 
ncbi.nlm.nih.gov/pmc/articles/PMC3983973/
Rachid R, et al. (2016). The role of gut microbiota in food allergy. DOI: 
10.1097/MOP.0000000000000427
Rethinking fibre and hydration can lead to better colon health. (2013). 
health.harvard.edu/diseases-and-conditions/rethinking-fibre-and-hydration-can-lead-to-better-colon-health
Samadi N, et al. (2018). The role of gastrointestinal permeability in food allergy. DOI: 
10.1016/j.anai.2018.05.010
Segain et al. (2000). Butyrate inhibits inflammatory responses through NFκB inhibition: implications for Crohn’s disease. DOI: 
10.1136/gut.47.3.397
Stefka AT, et al. (2014). Commensal bacteria protect against food allergen sensitization. DOI: 
10.1073/pnas.1412008111
Useros NR, et al. (2015). HYDRAGUT study: Influence of HYDRAtion status on the GUT microbiota and their impact on the immune system. 
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Yano JM, et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. DOI: 
10.1016/j.cell.2015.02.047
Zhang et al. (2015). Impacts of gut bacteria on human health and diseases. DOI: .
10.3390/ijms16047493

* Always read the label, use only as directed. If symptoms persist, see your healthcare professional.

** Diets low in saturated fat and cholesterol that include 7 grams of soluble fibre from psyllium husk, as in Meta products, may lower cholesterol levels. Reductions in cholesterol levels may contribute to reducing the risk of heart disease. Consult a doctor if you are planning to take Meta products as part of a cholesterol lowering program.

^ Whorwell Clinical Trial, UK 2006. Am J Gastroenterol. 2006 Jul;101(7):1581-90

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