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21 Ways To Improve Your Gut Health Naturally - Wellness Love

Introduction :

"Health starts in the gut." A healthy gut is a healthy you and without much intro, let's go on to the tips for good digestive system.

Digestive, System, Human, Digestion, Labelled, Diagram

1. Chew your food properly :

In today's busy life, we tend to hurry the process of eating and doesn't chew the food properly.  Chewing the food helps in release of salivary enzymes that aid in digestion.

Eat, Feed, Nibble, Food, Chew, Mouth, Biscuit

2. Do not eat large meals at once :

Control your food portions or break up into 4 or 5 meals instead of heavy 3 meals. If you find it difficult include healthy snacks in between ..

Pizza, Food, Italian, Baked, Cheese

3. Schedule of meals :

You would have heard a saying "Have breakfast like a king, lunch like a prince and dinner like a pauper." Take light meals , avoid high calorie and fat foods at night and have dinner 3 hours before the bedtime. Cultivate this habit for healthy gut.

4. Include probiotics :

Probiotics are food rich in healthy bacteria. Naturally you can include yogurt in your diet to increase Lactobacillus which is good gut bacteria.

5. Eat food high in fiber :

Fruits and vegetables are high in fiber content . It helps in detoxification of digestive system by flushing out unnecessary waste out of the body. Banana, Apples, green leafy vegetables are rich in fiber.

6. Eat fermented foods :

Fermentation involves .
Curds , dosa , idli involves this process of fermentation.  This increases the normal microbiota in the intestines. Fortunately our  South Indian breakfast is quite good for gut health.

7. Use of spices :

Research shows that use of spices like coriander seeds, pepper, cumin seeds , fenugreek  is all good for gut and also prevents colon cancer . Again the sambhar powder used in Indian curries comes to our rescue.  Try adopting our local cuisine instead of modern processed foods which have been introduced lately.

8. Avoid processed foods:

Processed foods contains chemicals used for preservation which may harm our health on long run . It contains high glucose or salt which is again harmful for gut health and overall health too.

9. Stay hydrated :

Drink atleast 3 litres of water in intervals a day for proper digestion and absorption of nutrients to our body.

10. Avoid carbonated drinks :

High sugar and other chemical content in carbonated drinks is worst that you can do which interferes in digestion.

11. Avoid artificial sweeteners:

Artificial sweeteners on long term usage causes disruption of commensal bacteria present in gut .

12. Caffeine :

  If you are coffee lover, limit intake to 2 cups a day . People suffering from gastritis, GERD, IBD should avoid it completely as it causes irritation of gastric mucosa.

Morning, Coffee, Cup, Drink, Table

13. Limit other stimulants like alcohol and stop smoking :

Well this is same for all other systems including alimentary canal.  This improves your overall health with decrease in symptoms .

Wine, Glass, White, Grapes, Drinks

14. Regular physical activity:

Moderate intensity work outs like walking, aerobics atleast half an hour a day 5 times a week is also good  system as it increases peristalsis and helps in digestion. Also , it helps in production of enzymes which helps in digestion of food.
Running, Runner, Long Distance, Fitness

15. Stress :

70% of your serotonin is made in your gut. What's going on in your gut is going to affect your mood as said by Dr. Frank Lipman.
Stress directly affects digestive system.  It increases the production of hydrochloric acid in the stomach causing discomfort and pain. Therefore, include yourself in deep breathing, yoga . This reduces anxiety and stress.

People, Woman, Yoga, Meditation, Fitness, Health

16. Sleep :

Sleep for 8 to 9 hours a day as irregular sleeping patterns decrease the normal intestinal bacteria which increases the inflammatory response which is bad for our gut.

White, Sheet, Bed, Room, People, Girl, Woman, Sleep

17. Avoid unnecessary use of antibiotics:

Antibiotics are of course a need when there is bacterial infection.  Sometimes the most common viral infections like common cold doesn't need antibiotics. Antibiotics kills the bacteria including the normal healthy bacteria in the gut .

18. Breastfeed your baby :

Breast feeding helps in increasing the normal flora in the intestines as the commensal bacteria growth is rapid in first two years of life. This increases the baby's immunity .

19. Eat dark chocolate:

Dark chocolate is rich in polyphenols, a plant based molecules which are difficult to digest and hence remain in gut for longer intervals gets fermented and thus release anti inflammatory properties which are beneficial for gut health.

Chocolate, Dark, Coffee, Confiserie

20. Brush your teeth twice a day :

The harmful bacteria in the mouth may enter the digestive system altering the healthy bacteria. Therefore, keep up your oral health.

21. Avoid intolerant foods:

Identify the foods which you are intolerant for. For some it may be lactose intolerance, allergic to milk and its products and for some other like sea foods. Avoid these foods. Check for the product information before buying food products like information regarding allergy , manufacture and expiry date.

Before conclusion, there is amazing fact for you.
There are trillions of microorganisms in our gut which is termed as microbiota so much so that it consist of 2 kg of our body weight.


"All disease begins in the gut." as said by Hippocrates.  Follow these simple tips on maintaining a good digestive system. If you found this  informative, please share this article with your family and friends.

Thank you,
Divya Lokesh.


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