Fatigue, weight loss, mood swings pulling you down? Here's how to keep your gut healthy

Adding fruits, vegetables, whole grains, and fermented foods like yogurt or kimchi in your diet helps keep your gut healthy

Your body's signals, like digestive problems (bloating, gas, constipation, or diarrhea), coupled with fatigue, mood swings, or unexplained weight changes, are clear indicators that something's amiss. Listen to these signs for your health's sake. Adjusting certain aspects of your lifestyle can improve your gut microbiome and keep you healthy.

A thriving gut microbiome is vital for achieving good health. Research shows it influences digestion, immune function, and even mental health. A balanced microbiome, enriched with various beneficial bacteria, helps absorb nutrients, produce vitamins, and control inflammation. Studies link an imbalanced gut microbiota to various conditions like irritable bowel syndrome (IBS), obesity, and certain mental health disorders. Probiotics and prebiotics foster a healthier gut environment by promoting the growth of beneficial bacteria. A well-nourished gut microbiome acts as a shield against pathogens, enhances immune response, and contributes to better physical and mental well-being.

Here are 7 ways to improve your gut health: 

Enrich your eating patterns: Consuming a wide array of foods — such as fruits, vegetables, whole grains, and fermented foods like yogurt or kimchi — nourishes a spectrum of beneficial gut bacteria. Doing this helps promote a more resilient gut microbiome. The diversity of these foods provides various nutrients and fibres that support overall gut health, aiding digestion and nutrient absorption.

Limit intake of processed food:  Multiple studies emphasise that reducing the consumption of processed foods, especially those high in sugars and unhealthy fats, can preserve a healthy gut environment. Excessive intake of readymade foods can disrupt the balance of gut bacteria, leading to inflammation and adverse effects on digestive health.

Keep yourself well-hydrated: Water supports the transport of nutrients and the removal of waste products, aiding in the smooth operation of the digestive system. Sufficient hydration, therefore, is important for better digestive function. Also, hydration can prevent constipation and promote your gut health.

Address stress : Chronic stress can negatively influence gut health. It affects gut motility and sensitivity, and leads to gastrointestinal issues. Practising stress-reducing activities like meditation, yoga, or deep breathing exercises helps to lower stress levels, positively impacting gut health and promoting a balanced gut microbiome.

Get adequate sleep: Inadequate sleep can disrupt the gut microbiota and compromise gut health. Try to get at least 7-8 hours of sleep every night, as sleep deprivation can alter the composition and function of gut bacteria.

Lift, laugh, love those reps: Regular physical activity contributes to a healthy gut microbiome and overall well-being. Exercise promotes diverse microbial populations in the gut, enhancing gut health and reducing the risk of gastrointestinal disorders.

Boost your belly's bounce: Probiotics contain beneficial bacteria that can help restore and maintain a healthy balance in the gut microbiome, potentially aiding in digestion and immune function. Including probiotics or prebiotic-rich foods/supplements may improve gut health. It is, however, suggested to consult a healthcare professional regarding the same.