How to improve gut health naturally

The human gut is made from the small and large intestines. It is home to trillions of microbial cells that help break down food into small parts so that our digestion system can absorb the required nutrients. So it is important to keep the gut healthy naturally, Let’s explore how to improve your gut health naturally 

1. Fill up on fibre to prevent constipation

It is good to consume a sufficient quantity of fiber in food; this will help prevent unhealthy gut symptoms such as constipation, bloating, gas, etc.

Recommended dietary intake of fiber a day: 30Gram

2. Foods that contain enough fiber:

Wholemeal bread, brown rice, fruit and veggies, beans, oats

3. Drink plenty of fluids to aid digestion

To keep the digestion healthy, drink enough water or fluid. Fluid helps to improve the digestion system by softening the stool. 

A good way to get enough fluid is to take 1 glass of water after every meal. Avoid caffeine drinks because it is the cause of heartburn.

4. Cut down on fat for a healthy gut

Fatty foods such as fast food, burgers, packed foods, and spicy foods are harder to digest, causing stomach pain and heartburn. Vomit and acidity can sometimes be caused by undigested food. Fatty food takes enough time to digest because our gut microbial do not break the food easily.

5. Go easy on spice to avoid tummy troubles

Food that is spicy and does not upset your stomach is very popular with many people. Others find their tummy is upset when they have spicy food.

No Doubt Chillies trigger heartburn, but milder flavors of food such as garlic and onion also trigger heartburn when your gut is unhealthy. Avoid spicy food, if you are facing heartburn, irritable bowel, and diarrhoea.

6. Beware gut symptom triggers

Some people find particular food that causes tummy troubles. Acidic foods such as tomatoes, citrus fruits, salad dressings, fizzy drinks, and Spicy foods can trigger heartburn. These foods are easily digested and sometimes it is caused by irritable bowel.

Avoid those foods and drinks that can cause or trigger the irregular bowl. 

7. Choose the right drinks to ease digestion

People who consume caffeine-containing drinks, including coffee, colas, tea, and some fizzy drinks, experience heartburn. In general, fizzy drinks tend to bloat the stomach, which can also cause heartburn.

Use herbal tea, milk, & Plain water to avoid digestive problems. If you are habitual of caffeine such as tea or coffee, then limit your intake to 1 – 2 cups a day.

8. Probiotics

Probiotics are friendly bacteria these healthy bacteria are also present in our gut.

live yogurt is one of the best natural and good sources of Probiotics that helps to improve the irregular the bowel movement. 

9. Dark Green Vegetables

Green vegetables and leafy food are good for the digestive system. These foods contain several fibers that help to regulate your bowel movement. 

The Bottom line

Struggling with digestive troubles? The good news is that the right foods can bring some much-needed relief. 

Think of fermented goodies like yogurt, kimchi, and tempeh as your gut’s best friends. Packed with probiotics, they work behind the scenes to boost digestive health and keep your system in harmony. 

Meanwhile, fiber-rich champions—like whole grains, vibrant green veggies, and tiny yet mighty chia seeds—help food glide smoothly through your digestive tract, making meals more of a pleasure than a pain. 

Let these natural remedies lend a helping hand to your digestive health!