5 Research-Backed Strategies That Improve Gut Health

Sasha Dulics

9/13/20232 min read

a picture of a person holding a cell phone
a picture of a person holding a cell phone

The importance of gut health cannot be overstated. A healthy gut can have a profound impact on your overall well-being, from your immune system to your mood. Fortunately, there are several scientifically-proven strategies to help you achieve and maintain a healthy gut. In this article, we'll explore five research-backed methods to improve your gut health.

1. Chew Your Food Thoroughly

Chewing your food properly might sound simple, but it's a crucial step in the digestive process. When you chew your food thoroughly, you break it down into smaller particles, making it easier for your stomach and intestines to process. This not only aids in better nutrient absorption but also reduces the risk of digestive discomfort.

Research suggests that chewing food thoroughly can lead to improved digestion and a healthier gut microbiome. So, slow down, savour your meals, and give your gut the chance to work its magic.

2. Embrace a Plant-Based Diet

Eating a diet rich in minimally-processed, plant-based foods is another effective way to support your gut health. Fruits, vegetables, whole grains, legumes, and nuts are packed with dietary fibre, vitamins, and antioxidants that nourish the beneficial microbes in your gut.

Studies have shown that plant-based diets can promote the growth of beneficial gut bacteria while reducing inflammation and the risk of chronic diseases. Incorporating more plant-based foods into your diet can be a delicious and nutritious way to support your gut.

3. Consider a Fibre Supplement

If you're struggling to meet your daily fibre intake through whole foods, a fibre supplement may be beneficial. Fibre is a prebiotic, which means it provides nourishment for the beneficial bacteria in your gut.

While whole foods are the ideal source of fibre, supplements can help bridge the gap. Go for plain psyllium husk rather than other marketed products which usually contain unnecessary additives.

4. Probiotics: Choose Wisely

Probiotics, or "good bacteria," can be beneficial for your gut health. However, not all probiotics are created equal. Research indicates that the effectiveness of probiotics depends on the specific strains used and their compatibility with your unique gut microbiome.

When considering a probiotic supplement, opt for products containing well-researched strains known to provide specific benefits. It's also important to introduce probiotics gradually, as sudden changes in your gut microbiome can sometimes lead to digestive discomfort.

5. Keep Moving

Regular physical activity offers numerous health benefits, and your gut is no exception. Exercise has been shown to support a diverse and balanced gut microbiome. It can help increase the abundance of beneficial bacteria while reducing inflammation in the gut.

Whether it's a brisk walk, yoga, or hitting the gym, finding a form of exercise you enjoy can make it easier to incorporate into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week to reap the gut-health benefits.

Improving your gut health can have far-reaching effects on your overall well-being. By implementing these research-backed strategies—chewing your food thoroughly, embracing a plant-based diet, considering fibre supplements, choosing the right probiotics, and staying active—you can support a thriving gut microbiome and enjoy improved digestive health. Start nurturing your gut today for a happier, healthier you!