There are several ways to improve the diversity of the bacteria in your gut. Foods that you eat and lifestyle habits are some of the factors that influence the health of your gut microbiome. Gut health is vital for your overall health and well-being. In addition, your microbiome is affected by your sleep. Therefore, poor sleep can impact your gut health and even contribute to health problems. Below are some simple ways to improve your gut health and sleep better at night.
Eat a Diverse Diet
A diverse diet is vital for gut health because it helps cultivate a healthy microbiome, leading to healthier digestion. For example, the Mediterranean diet focuses on foods high in fiber, which helps promote the growth of beneficial bacteria. A healthy stomach is necessary for good health. However, finding a balanced, varied diet can be challenging. Here are some simple steps to improve your gut health.
Limit Processed Meats
Whether you’re trying to prevent irritable bowel syndrome or maintain your gut’s health, limiting your intake of processed meats can help you do both. Restricting your intake of meat and processed products can encourage healthy bacteria in the gut and reduce your intake of harmful N-nitroso chemicals. And it can also improve your overall health by lowering your risk for constipation. In addition, you can also replenish your iron intake by replacing meat with healthier alternatives.
Limit Sugar
Limiting sugar in your diet is one way to improve your gut health. Eating just two biscuits daily is not dangerous but can add up over time. Other factors influencing gut health include physical activity, workload, and stress. A comprehensive approach to improving gut health can produce results in as little as three days. Here are several tips to help you begin to reduce your intake.
Limit Dairy
A Mediterranean diet contains olive oil, assorted fruits and vegetables, whole grains, legumes, nuts, and red wine. It is also low in dairy and red meat. It is believed to be the most beneficial diet for the gut microbiome, as Western diets tend to deplete the healthy bacteria it needs for optimal health.
Limit Artificial Sweeteners
While consuming artificial sweeteners isn’t necessarily harmful to the body, many studies have revealed that they may harm the gut. In addition, these artificial sweeteners may induce glucose intolerance, a metabolic disorder with higher blood sugar levels than usual. In addition, people with impaired glucose tolerance may be more susceptible to type 2 diabetes, which affects one in four people in the United States.
Limit Snacking
Research from Stanford University professor of microbiology and immunology Justin Sonnenburg shows that limiting snacking can improve gut health. While limiting snacking may seem extreme, consuming enough fiber will promote healthy gut bacteria. Organic fruits and vegetables are a healthy option as well. Whenever possible, purchase locally-produced foods when possible. In addition, eat foods with probiotics, as these contain beneficial bacteria.
