The health of the entire digestive system is fundamental to good health, and when something is off in the gut, we feel it throughout the entire body. This is why, if you are struggling with gut health, it’s important to consider the ways you can improve your gut health on a daily basis.

Poor digestion, bloating, gas, constipation, indigestion, heartburn, diarrhea, weight gain around the abdomen, intolerance and or allergies to certain foods, even skin disorders and fatigue can all be symptomatic of an unhealthy gut. The good news is, there are ways to improve gut health and you can start today!

Not sure how to improve gut health?  Learn how you can implement different ways to improve your gut health naturally today and for your future. Here are 10 simple and easy tips for how to improve your gut health and restore it.

Consume ginger

One of the ways to improve gut health is ginger. Ginger is well known for its many healing properties and has been used extensively as a digestive aid.  When it comes to improving your gut health, ginger is essential. 

Fresh ginger will contain enzymes that help break down many of the gases found in the digestive tract that may contribute to pain and discomfort.[1] Its properties clean the colon, increase circulation to the entire digestive system, and support the treatment of many bowel disorders including IBS. Ginger strengthens digestion and with its strong antimicrobial properties, ginger can help the gut stay free of undesirable bacteria and harmful pathogens.[2]

Enjoy great gut health by adding ginger to your diet everyday!

High fiber diet

Consume foods that are rich in both soluble and insoluble fibers. The difference between the two is simple, soluble fiber will dissolve in water while insoluble fiber will not.  Although fiber is not a nutrient that the body can absorb it is still essential to maintaining good gut health. Fiber is contained in all plant foods and is in actuality a type of carbohydrate that we are unable to break down and assimilate. Fiber acts as a sort of broom, sweeping through the digestive tract. Dietary fiber collects and binds toxic materials found within the gut that can then be eliminated from the large bowel. 

Fiber also serves as a bulking agent in the intestines, making it easier for the body to move digestive materials and waste through the small and large bowels. Fiber can be enjoyed easily by consuming plant foods such as fruits, vegetables, legumes, nuts, seeds, and grains.  There are also many supplements available for gut health that can support increasing your daily intake of fiber.

Make sure to take in enough fiber daily for your gut health.

High water diet

In addition to using fiber as a gut detox, it is just as essential to consume foods that are naturally water rich.  Without adequate hydration, fiber alone can lead to constipation.  To avoid this, make sure that the foods you are taking in have both fiber and water.  One cannot work without the other.  This is one of the many reasons why fresh fruits and vegetables are so beneficial to gut health.  If the body is dehydrated, the stool will also be lacking in water and ultimately become very hard and difficult to pass.

Some of the most hydrating foods include melons, cucumbers, citrus fruits, berries, lettuce, zucchini, pineapples, celery, and bell peppers.

When thinking of staying hydrated to restore gut health, it is important to consider not just what you are drinking, but the foods you are eating as well.  Make sure to eat hydrating foods every day to improve your gut health!

Exercise

Exercise and any form of physical activity are vital for anyone wanting to improve gut health. When we engage in physical activity, the digestive system actually works better and faster. Even mild forms of exercise will help food and digestive waste move through the bowels more quickly and thereby avoid any kind of constipation.

Exercise also boosts overall circulation and brings blood to muscle tissue. This includes the muscles in your digestive tract. Exercise will help to keep these muscles both strong and healthy; something that is very much needed to have healthy peristaltic action for the digestive process. Peristalsis moves digestive waste through the digestive system and stimulates bowel movements. Keep your body active every day to maintain good gut health and prevent common digestive disorders.

Take probiotics

Probiotics are essentially healthful and beneficial bacteria that we take in from either the foods we eat or in the form of a supplement. The digestive system is an ecosystem of microorganisms and these organisms are essential to the human digestive process. These microbes serve many purposes including the breakdown of food matter and the production of vitamins.

Wonderful sources of probiotics in foods include fermented foods such as yogurts, miso, sauerkraut, umeboshi, and tempeh. Freshly picked fruits and vegetables also have an abundance of health-promoting microbes.

Supplementing daily with a good probiotic is recommended, especially if you are experiencing any kind of digestive disturbances within the body.

Make sure to get a dose of friendly bacteria daily from the foods you eat and from supplements for good gut health. 

Keep the colon clean

Having a clean colon is essential to proper digestive function and can improve gut health. A healthy and clean environment within the colon will ensure healthy digestion. The waste matter found in the colon is by nature very acidic and very toxic. If waste matter is not evacuated in a timely manner, these toxins can cause problems for the gut and lead to the formation of disease. In the event of constipation, the colon will reabsorb toxic materials that can then be recirculated within the body.

One of the most effective means of cleansing the gut is colon hydrotherapy. With colon hydrotherapy, water irrigates the colon with water working to soften and break up hardened waste matter and toxic debris.

A clean colon will have a strong healthy microbiome and not contain impurities that can damage the bowels. A properly cleansed colon will function better and many common digestive disturbances and disease symptoms that were once problematic will disappear!

 A clean environment in the digestive tract will do wonders to improve gut health. Cleanse your colon with a series of colonics in Toronto and reap the rewards of a thorough gut detox. There are many benefits of colonics, not limited to improved gut health. 

Manage Stress

Stressed about how to improve gut health? The thing is, stress can have a significant impact on not only emotional and mental well being, but the physical body as well. When stress is experienced, the physiology of the body will change to adapt to it.  Stress will specifically target the nervous system and the body will begin to behave as though it is in real physical danger.  Since the nervous system is responsible for the mechanics of the entire digestive process, and is in fact found throughout the entire digestive system, the gut is impacted directly when any stressor is present.

Stress can affect the esophagus, making even swallowing difficult.  It can alter the chemistry in the stomach causing either too much or too little stomach acid to be secreted for digestion.  Stress affects the release of enzymes needed to break down food and can even cause both the small and large intestines to spasm, resulting in diarrhea.  In fact, many individuals who suffer from gut disorders notice that stress often triggers many of their disease symptoms.[3]

For good gut health, it is best to learn to stay centered and calm, even when facing stressful and difficult circumstances.  Breathing techniques such as those found in many yoga and meditation practices can have a soothing effect on the entire nervous system and help the digestive process immensely.  Having hobbies that bring one joy, as well as exercise can also help to manage and reduce stress.

 If stress is causing significant digestive upset, consider supplementing with various herbs to support the nervous system.  Ashwagandha is a well-known tonic for the nervous system in Ayurvedic traditions.  Holy basil can lower stress and cortisol levels.  Passionflower and chamomile both have calming effects.  Dong Quai is excellent for strengthening the kidneys and adrenals, and kava kava is a relaxant.[4]

There is a multitude of therapies, techniques and modalities that can support the body in having a healthy response to stress.  All of which will immensely benefit good gut health.

Aloe vera juice

The gel contained within the aloe plant is well known for its healing properties and is used extensively to treat topical injuries.  Far less known is that aloe can also be taken internally to heal the body from the inside.  Aloe vera is especially good at healing and promoting good gut health and will also alkalinize the entire digestive system.

The mucilaginous properties found inside aloe leaves keep elimination flowing smoothly and the stool soft, making it a great natural laxative and good to take as a gut detox.  Taking aloe daily has also been shown to be an effective treatment for heartburn and acid reflux disorders.[5]

Aloe vera can be consumed whole or blended into a smoothie. Aloe vera juice is often used for juice cleanses and is also sold pre-made in many health food stores and is an easy way to take in aloe vera daily to improve gut health.

Avoid eating late at night

The digestive process is a task that requires so much of the body’s energy.  Even when we are not aware of it, the digestive tract is constantly working to move digestive matter through the system by means of peristalsis.  This means that the muscles of the intestines are constantly in motion, especially when we are consuming foods throughout much of the day.  For this reason, it is best to avoid any late-night eating or snacking.  If we consume food right before going to sleep, it is difficult for the body to get the best rest possible if it is working on digestion throughout the night.  The less work the digestive system needs to do at night, the more it can focus on repair and regeneration while at rest.

By leaving at least 3 hours between your bedtime and your last meal, you will minimize digestive discomfort and disturbances that may impact a night of sleep.  When the stomach is still full of food when we lie down to sleep, chances of experiencing symptoms such as heartburn and acid reflux increase and can eventually lead to poor digestion and poor gut health.[6]

Help to restore gut health by giving your digestive system the rest it deserves and avoid consuming any food right before bed. 

Drink green juice

Green juices containing leafy green vegetables are essential to a clean body and can restore gut health.  Green juices contain an abundance of chlorophyll that support detoxification of the entire body and most especially the digestive system.  These drinks can improve your gut health by cleaning the entire digestive system of old waste matter, dangerous toxins and harmful pathogens.  Drinking fresh-pressed green juices daily is a wonderful gut detox.

Some of the most powerful greens to include in your juices are wheatgrass, dandelion, kale, cabbage, spinach, and barley grass.  Make sure to dilute with other vegetables such as cucumbers, celery, and carrots so the taste of these potent greens is not overpowering.  Fresh green juices can also be sweetened with fruits such as apples, oranges and pears.[7]

Drink fresh-pressed green juice daily to get a healthy dose of nutrition and to revitalize and improve your gut health.

 

[1] https://www.medicalnewstoday.com/articles/265990#benefits

[2] Cnc, P. B. A. (2010). Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food . . . A-To-Z Reference to Drug-Free Remedies) (5th Revised, Updated ed.). Avery. p 113

[3] https://www.everydayhealth.com/wellness/united-states-of-stress/how-stress-affects-digestion/

[4] Cnc, P. B. A. (2010). Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food . . . A-To-Z Reference to Drug-Free Remedies) (5th Revised, Updated ed.). Avery. p 739

[5] https://www.healthline.com/health/7-amazing-uses-aloe-vera#heartburn

[6] https://www.verywellhealth.com/eating-before-bed-3014981

[7] Cnc, P. B. A. (2010). Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food . . . A-To-Z Reference to Drug-Free Remedies) (5th Revised, Updated ed.). Avery. p 813