When considering our overall health, many of us overlook that our body contains a vital 30-foot-long gastrointestinal tract that needs caring for, and did you know that around 70 million people in the United States are affected by some or other gastrointestinal issue? That’s right.
If you follow a poor diet, these issues can persist and even prevent the smooth functioning of your gut. The health of your gut plays an essential role in your overall well being from food intake to processing it into energy.
Your gut is an extremely busy organ with many tasks. But how should we take care of our gut? Besides probiotics, what else can improve your gut function? So stick around until the end of the post and we’ll answer all of your questions and more.
What is Probiotics?
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If the idea of too many microorganisms inside your body creeps you out then hold tight because this might shock you. It turns out that the number of bacteria in your body is almost equivalent, to the number of your body cells.
Primarily this bacteria resides in the inner lining of your gut. While most are beneficial in performing essential digestive roles, a small fraction of these bacteria can be harmful to you. To ensure that your gut functions smoothly, you need to have more gut-friendly bacteria in your system.
The right gut bacteria can help you improve digestion, aid in weight loss, enhance immune response, save you from gut-related disorders, and even make your skin glow.
When you think of loading up on gut-friendly bacteria, you most likely will think of turning to probiotics. Probiotics are live microorganisms known to replenish your gut microbiota and are generally safe for consumption for most people.
Psyllium
Psyllium is a fiber derived from the husks of the Plantago ovata plant seeds it also goes by the name of this Bakula it’s a common bulk-forming laxative that helps in relieving the majority of your digestive problems like irritable bowel syndrome, Crohn’s disease, and constipation.
But what makes psyllium so good for your digestive health?
The answer lies in its rich fiber content. Have you heard of your gut’s bacteria’s affinity with fiber?
No. Although your body cannot digest or absorb fiber, it plays an essential role in supporting the growth of beneficial gut bacteria. Studies have shown that microbes break down fiber into simpler forms using specific enzymes which provide nutrition to gut bacteria and allow them to multiply in numbers.
Essentially, fiber is a food source for your gut microbiome. And because psyllium is rich in fiber, it acts as the perfect prebiotic that promotes the growth of healthy microbes in your gut. Another reason why fiber is essential for your digestive system is that it helps food move smoothly through the gastrointestinal tract.
fiber-rich substances like psyllium absorb water from your gut and add bulk to your food. This ensures a rapid movement of food matter along your gut making digestion easy and quick.
Besides, after the digestion process is over and all the nutrients have been absorbed. fiber, which remains largely unchanged due to the inability of your body to break it down completely softens the stool by attaching itself to them. This relaxes your bowel movements and relieves you of constipation.
psyllium intake is also beneficial when it comes to cardiovascular health. It can regulate blood pressure, improve lipid profiles and strengthen the heart muscle.
One study focusing on overweight adults showed that taking psyllium for at least six weeks regularly reduced cholesterol levels significantly, which is essential in boosting your heart’s overall well-being. So if you’re tired of reoccurring digestive issues, and at the same time wish to give the much-needed boost to your heart’s health psyllium is probably the right pick for you.
Artichoke
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You may not have heard of this but artichokes have a wide range of health benefits. This is because they’re full of nutrients like vitamin C, vitamin K, fire amine, niacin, riboflavin, protein, fiber, folate, iron, magnesium, and calcium. Artichokes have a rich legacy as a medicinal plant and have been a one-step solution to the digestive problems of early Greeks and Romans.
Artichokes have been praised in many ancient Egyptian drawings. So one clear thing is that artichoke has been a staple of your gut health long before you even knew about it. Its origin can be traced to the Mediterranean region, as it’s a native plant of southern Europe, Northern Africa, and the Canary Islands, with European immigrants bringing it to the United States in the 19th century. Today, it’s become a popular choice among health enthusiasts who rely heavily on natural remedies for their medical concerns.
A compound called scenario in artichokes is significantly responsible for its medicinal benefits. scenario is a biologically active food component that acts as an antioxidant and scavenges the free radicals in your body.
This reduces the risk of oxidation-induced inflammation and saves you from issues like Inflammatory Bowel syndrome and atherosclerosis, a condition that marks the buildup of fats, cholesterol, and other substances in your artery walls. Did you notice that whenever we mentioned gut-friendly foods,
it turns out to be beneficial for your heart?
Well, that’s not merely a coincidence. Studies have shown that your gut microbiota and cardiovascular health are strongly connected. Altered amounts of gut bacteria can accelerate heart attacks and strokes by meddling with your blood pressure and lipid levels. So if things go awry in your gut, you can also expect a few upheavals in your heart.
An incorrect balance of gut bacteria can also trigger various issues and other places in the body. So keeping your gut healthy is essential.Â
Bone Broth
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Bone broth is made of cooking bones from animals like chicken, cow, Turkey, lamb, bison, buffalo, or fish for approximately 12 to 48 hours.
You can also add marrow and connective tissues such as feet, boobs, and fins to your bone broth. It’s highly nutritious and can be enjoyed as an addition to your soups, sauces, and gravies. Bone broth intake can help you improve your gut health significantly. The reason behind this lies in its rich gelatin composition.
Gelatin is a protein product derived from collagen in animal skin, bone, and connective tissue. Gelatin naturally acts and holds liquids binding water in your gut and helping you ease food movement. Besides an amino acid in gelatin called glutamine helps prevent the occurrence of a leaky gut. It’s a condition where your gut becomes too permeable.
A perfect smooth functioning gut with no issues is supposed to form a tight barrier that controls what gets absorbed into your bloodstream and what doesn’t. But the situation reverses when your gut faces problems. In that case, it’s more likely to lose out partially digested food toxins in bacteria to nearby tissues.
This may lead to changes in gut flora and the manifestation of various digestive problems, including bone broth, and your diet can help you avoid a leaky gut and instead promote your digestive health. Studies have also shown that bone broth protects the mucosal lining of the digestive tract and rats and is speculated to have the same effects in humans. However, more research is needed to establish this claim.
Flax SeedsÂ
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Flax seeds can add life to any ordinary recipe with their crispy crunch and nutty flavor. Not only do they enhance the taste, but their rich nutrient composition also makes them perfect for warding off almost every other health disorder, especially those related to your digestive system.
Did you know that one tablespoon or seven grams of flaxseed contain two grams of fiber. That’s right. Flaxseed contains both types of fiber soluble and insoluble which are crucial for your digestive well being. While soluble fiber binds water to food and slows digestion which helps control blood sugar and cholesterol levels.
Insoluble fiber bolts your stools and helps ease waste management along your intestines. The combined effect helps promote overall gut health and saves you from gastrointestinal issues such as constipation, inflammatory bowel syndrome, and Crohn’s disease.
Flax seeds could be great additions to your weight loss regimes to their low in carbohydrates high in vitamins and minerals and excellent sources of fiber, which helps you reduce your appetite by making you feel full for an extended time. Flax seeds contain many phenolic compounds which adds to their antioxidant properties.
They effectively slay free radicals and fight oxidative stress, making them good anti-cancer foods. Studies also show that flax seeds contain omega three fatty acids that help prevent inflammation-related disorders, including type two diabetes and cardiovascular issues.
Lately, gut health has garnered a lot of attention. That’s because everything is interconnected to your gut, be it your skin, heart, brain, immune function, or sleep cycle. Our utmost priority should be to take care of it and ensure that it gets what it wants. So drink plenty of water. Include these fiber-rich, nutritious foods in your diet, and exercise regularly. Want to know more about the gut and overall health watch gut bacteria and the mind foods to optimize your gut-brain access or Shocking Truths About your gut microbiome affecting your eyes. Go ahead, click one, or better yet watch both which gut-friendly food did you try?
Let us know in the comments below.
