Taking care of your gut health can be challenging. When the microbiome, which is the trillions of bacteria that live in the gut, is thrown out of balance, the results can affect sleep, weight and even digestion, among other things. What you eat can have an impact on your gut health, which is why experts advise eating plenty of fiber and probiotics, and your daily habits are likely to have an impact as well, according to EatingWell.
The good news, says gastroenterologist Dr. Will Polcevich, is that there is a list of five essential daily habits that can protect and promote gut health. The list includes some basic nutritional tips that can be obtained, in addition to great advice that will help you get a good night’s rest, as follows:
1. Morning coffee with fiber and spices
“Coffee already has prebiotics, but adding a soluble fiber supplement and some spices can take your morning drink to a different level,” says Dr. Polcevic.
Spices can be a great way to add a little anti-inflammatory to your cup of coffee, especially since warm options like cinnamon and cloves are among the best spices for fighting inflammation. Although dietary supplements are not always recommended, soluble fiber supplements can be a good source if a person is having difficulty getting enough from their diet alone.
Recent research suggests that eating more soluble fiber can be beneficial to health, from making antibiotics more effective to reducing the risk of dementia. You can also count on eating oats, legumes, and fruits to get plenty of soluble fiber.
Gut – expressive
2. Eat fermented foods
Fermented foods are rich in probiotics, which are the good bacteria that can help balance the gut and support digestion. There are many ways to use this tip in the diet, from kimchi to cabbage to yogurt, and of course you can mix yogurt with fruits and enjoy a healthy and delicious shake.
3. Increase your servings of vegetables
“Stop counting calories. Start counting vegetables,” says Dr. Polcevic, advising eating as many different types of vegetables and fruits as possible.
There are many health benefits to eating a plant-based diet, but an eating pattern consisting of vegetables and fruits along with occasional servings of meat or animal products can also be particularly beneficial for digestive and heart health.
4. Diversifying the contents of meals
Sometimes the oldest advice is still the best. Eating lots of different types of foods, such as vegetables, fruits, whole grains, healthy fats, and protein, is a great way to make sure you get the nutrients your body needs to function and grow. There are so many delicious recipes that don’t take much effort to make, such as salmon rice, plant protein, shrimp and lemon.
5. Blue light blocking
It may surprise some to see this advice amid a list focused on healthy eating, says Dr. Polcevich, but research has shown that exposure to blue light, which is the lights that emit from phone, computer and television screens, right before bed can have a significant impact on health. Blue light stimulates the mind, even when a person is asleep, so wearing blue light blocking glasses can help you relax at the end of the day and get better sleep. One recent study suggested that significant exposure to blue light right before bed can significantly affect metabolism, which can be particularly troublesome for those trying to maintain a healthy weight or lose weight.