10 simple ways to improve gut health

10 WAYS TO IMPROVE GUT HEALTH 10 WAYS TO IMPROVE GUT HEALTH

EAT MORE FIBER EAT MORE FIBER 1. 1. The recommended amount is 30-40g/day. Reach for: whole grains, legumes, nuts and seeds, artichokes, asparagus, leek, onions, artichokes.to name a few. The recommended amount is 30-40g/day. Reach for: whole grains, legumes, nuts and seeds, artichokes, asparagus, leek, onions, artichokes.to name a few.

EAT MORE FERMENTED FOODS 2. These have tons of natural probiotics, which promote good gut health. Tempeh, kefir, kimchi, sauerkraut, miso, and yogurt are all excellent sources!

ANTIBIOTIC USE 3. Only reserve antibiotics when absolutely needed. And take a probiotic during the course to help restore good gut flora.

TAKE A PROBIOTIC TAKE A PROBIOTIC 4. 4. Best when taken with a meal to increase the likelihood the good bugs get to the colon! Best when taken with a meal to increase the likelihood the good bugs get to the colon!

Use cacao powder! Use cacao powder! 5. 5. High cocoa flavonol results in increased good bacteria and reduced bad bacteria and inflammatory markers. High cocoa flavonol results in increased good bacteria and reduced bad bacteria and inflammatory markers.

PRACTICE GRATITUDE 6. Cortisol has an immediate effect on the microbiome. Expressing and practicing gratitude has the most direct benefit on decreasing cortisol levels.

ACTIVATE THE VAGUS NERVE ACTIVATE THE VAGUS NERVE 7. What's the vagus nerve, you ask? This is the link between your gut and your brain. To activate it, hum, sing, gargle, or laugh – all of these things work! What's the vagus nerve, you ask? This is the link between your gut and your brain. To activate it, hum, sing, gargle, or laugh – all of these things work!

MOVE YOUR BODY MOVE YOUR BODY 8. 8. In one study, those who were in better cardiorespiratory health had more diverse gut bacteria. In one study, those who were in better cardiorespiratory health had more diverse gut bacteria.

BE MINDFUL OF FAST/PROCESSED FOODS BE MINDFUL OF FAST/PROCESSED FOODS 9. 9. All foods fit, but ensure these are consumed with conscious intent rather than mindlessness. Reach for a majority Whole Foods diet with lots of colors! All foods fit, but ensure these are consumed with conscious intent rather than mindlessness. Reach for a majority Whole Foods diet with lots of colors!

TAKE CAUTION WITH TRIGGERS. TAKE CAUTION WITH TRIGGERS. 10. 10. Pay attention to which foods/beverages/products/people cause discomfort and track them! This is the your best form of data to avoid in the future.. Pay attention to which foods/beverages/products/people cause discomfort and track them! This is the your best form of data to avoid in the future..