This complex community of organisms influence important factors like our hormones, mood, nervous system and overall mental and physical health. Our commensal bacteria (these are the good guys) play an important role in helping to digest and synthesize nutrients, promote gut barrier integrity, regulate our immune system and produce certain vitamins. 

Gut health, bloating and other symptoms 

Increasing research has been linking a diverse microbiome with balanced hormones, improved libido, happier mood, deeper sleep, less stress, enhanced nutrient absorption and more. 

There are certain diet, lifestyle and environmental factors that can influence our gut health in a negative way, such as a poor diet, toxins in our cleaning products and chronic stress. Poor gut health has been linked to a variety of health issues, such as issues with blood sugar, weight gain, allergies, mood changes, PMS, unhealthy hormone levels, inadequate sleep, low tolerance to stress. Of course, it comes with a long list of digestive symptoms as well, like discomfort, gas and occasional bloating.

No one likes to feel bloated and heavy, but unfortunately, it’s a common complaint and is often caused by an imbalance of bacteria, sluggish digestion and eating foods that don’t agree with our body. Lucky for us, we have a symbiotic relationship with these critters in our gut – If we take care of them, they take care of us! 

8 gut healing habits to try

Here are 5 gut healing habits you can implement every day to ensure proper digestion, prevent bloating and promote overall wellness:

1. Eat the rainbow

It’s no surprise that our diet plays a major role when it comes to gut health, Our gut thrives on diversity! This means incorporating many different types of fruits, veggies, nuts, seeds, and proteins. In other words, instead of eating the same thing for breakfast, lunch and dinner everyday, try switching it up and maybe even trying new recipes!

2. Chew your food thoroughly

We’ve all been there – Snacking in front of the TV, scarfing down breakfast as you drive to work, not eating for hours and then being ravenous at dinner. Sound familiar? Chewing our food slowly and properly ensures the adequate amount of hydrochloric acid (HCL), bile and digestive enzymes are secreted for smooth and effective digestion. Afterall, your stomach doesn’t have teeth!

3. Consume resistant starches

These foods act as prebiotics that feed our good gut bugs. When our good bugs flourish, so do we! Rather than being digested in the small intestine, our gut bacteria literally feed on resistant starches, helping them thrive so that they can effectively produce essential vitamins, kick out toxins, and keep our gut optimal. Examples include cooled white rice (can reheat), sweet potatoes, artichokes and oats.

4. Practice tongue scraping

Just like our gut, our mouth has its own microbiome and harbors bacteria. Tongue scraping is a self care practice with origins in ayurvedic medicine. The idea is to implement it before brushing your teeth to scrape off bacteria, leftover food particles and toxins from your tongue. This prevents bacteria from being reinoculated to your guit. Plus, it can stimulate saliva to enhance digestion throughout the day. Don’t forget to floss!

5. Consume probiotic rich foods 

Probiotic-rich foods, like yogurt, sauerkraut, and kimchi, are beneficial for gut health. These foods contain live beneficial bacteria that help maintain a healthy balance of gut flora, which can improve digestion, boost the immune system, and even enhance mental well-being. Incorporating probiotics into your diet can support overall health, especially when combined with a balanced diet and active lifestyle.

6. Stay Hydrated

Water plays a crucial role in breaking down food and moving waste through the intestines. Drinking enough water throughout the day helps keep your digestive system running smoothly and prevents constipation. Proper hydration also supports the lining of the intestines, creating an optimal environment for good bacteria.

7. Eat Fiber-Rich Foods

Fiber is essential for gut health as it feeds beneficial bacteria in the gut and helps with regular digestion. Foods like whole grains, fruits, vegetables, and legumes are rich in fiber, which promotes bowel regularity and prevents constipation. Aim to include a variety of fiber sources in your daily diet for optimal gut function.

8. Exercise Regularly

Regular physical activity can improve digestion and reduce bloating by helping food move through the digestive tract more efficiently. Exercise also reduces inflammation and promotes the growth of beneficial gut bacteria. Aim for a combination of aerobic and strength exercises to maintain optimal gut health.

Conclusion

Feeling bloated is common, but that doesn’t mean it’s “normal”.  Chronic bloating is a sign that we need to take better care of ourselves and our gut. Remember, the gut is central to our overall health, and we can support it with simple but effective daily habits that benefit our good bacteria and enhance our digestion. By making sure you’re eating a diverse diet, incorporating more resistant starches into your meals, experimenting with tongue scraping, CHEWING your food and consuming probiotic foods, you can start feeling improvements in your gut health and live a bloat-free life. 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
• https://pubmed.ncbi.nlm.nih.gov/29458938/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470704/
• https://www.forbes.com/health/body/how-to-improve-gut-health/