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Trinette Reed \/ Stocksy<\/p>\n <\/span> \nYour gut houses trillions of bacteria, collectively known as gut microbiota.<\/span>\n<\/p>\n \nSeveral factors, including your diet, body weight, stress, and medication use, influence your gut bacteria.\u00a0Good gut health, including a balanced gut environment and healthy gut lining, is essential for overall health as your gut impacts your entire body as well as your mood, sleep quality, and more.<\/span>\n<\/p>\n \nIf you have an unhealthy gut, it may lead to digestive issues such as diarrhea and chronic bloating, as well as other symptoms and health conditions. Fortunately, there are several ways to care for and improve your gut health, some of which don\u2019t have to do with your diet.\n<\/p>\n \nHere\u2019s everything you need to know about gut health and steps you can take to repair your gut.\n<\/p>\n <\/span> <\/p>\n \nYour gut contains an array of microorganisms. While some gut microorganisms are known to have anti-inflammatory effects, others can promote inflammation and harm gut health when their numbers get too high.\n<\/p>\n \nWhen your gut becomes imbalanced\u2014known as dysbiosis in the medical field\u2014there\u2019s a\u00a0 loss of beneficial microorganisms and an overgrowth of microorganisms that have the potential to harm health and create an inflammatory gut environment.<\/span>\n<\/p>\n \nSeveral factors, some of which are out of your control, contribute to dysbiosis. For example, genetics and certain infections can alter the gut microbiota. However, factors within your control, such as diet and lifestyle, are among the most important contributors to gut dysbiosis.<\/span>\n<\/p>\n \nDysbiosis can negatively impact overall health and has been associated with a number of medical conditions, from gastrointestinal diseases to certain cancers.<\/span>\n<\/p>\n \nFortunately, no matter the cause of dysbiosis, there are several ways to improve the health of your gut and encourage a balanced microbial community within your gastrointestinal tract.\u00a0\n<\/p>\n \nA high-fiber diet has been shown to promote the health of beneficial bacteria in the gut and reduce the risk of several gut-related health conditions, such as colorectal cancer and diverticular disease.<\/span>\n<\/p>\n \nSome fibrous foods, like artichokes and beans, are high in special fibers called prebiotics. Bacteria in your large intestine ferment prebiotics and release compounds called short-chain fatty acids (SCFAs). SCFAs provide energy for the cells that line your intestinal tract and are also involved in functions essential to gut health, such as mucus production and the regulation of intestinal pH.<\/span>\n<\/p>\n \nResearch shows that people who follow high-fiber diets have healthier guts, including increased microbial diversity, which is a sign of good gut health, compared to people who consume low amounts of dietary fiber.<\/span>\n<\/p>\n \nIncreasing your intake of high-fiber plant foods, such as vegetables, fruits, nuts, and beans, is an important part of caring for your gut and encouraging a balanced microbial community. \n<\/p>\n 13 High-Fiber Vegetables To Add to Your Diet<\/span><\/p>\n \nA diet high in added sugar and ultra-processed foods can harm your gut barrier function and contribute to a pro-inflammatory gut environment. \n<\/p>\n \nFor example, research shows that high added sugar and ultra-processed food intake can result in an unfavorable microbiota composition by decreasing the abundance of beneficial bacteria, such as Bacteroidetes species, while increasing the growth of Proteobacteria in the gut, which have pro-inflammatory properties.<\/span>\n<\/p>\n \nInterestingly, the gut microbiota of people who consume high-sugar diets is similar to the microbiota of people with health conditions such as metabolic disorders and inflammatory bowel diseases (IBD). Cutting back on ultra-processed foods and foods and drinks high in added sugar and increasing your intake of nutritious foods is an easy way to heal your gut.<\/span>\n<\/p>\n \nAlthough some medications are necessary, the overuse of certain medications, including antibiotics and proton pump inhibitors (PPIs), can negatively affect your gut.\u00a0\n<\/p>\n \nAntibiotics harm your digestive health by releasing chemicals that disturb the gut microbiota, which can lead to the overgrowth of opportunistic microorganisms. Chronic antibiotic use has been linked to dysbiosis, so avoiding the unnecessary use of antibiotics is recommended.<\/span>\n<\/p>\n \nPPIs can negatively impact gut health, too,\u00a0especially with long-term use. PPIs reduce gastric acid secretion, which decreases microbial diversity and induces dysbiosis.<\/span>\n<\/p>\n \nResearch indicates that obesity is associated with increased gut permeability, which is a sign of an unhealthy gut.\n<\/p>\n \nA healthy gut is lined with a tight barrier that controls what travels across the gut lining and into the bloodstream. When the gut lining becomes permeable, also known as \u201cleaky gut\u201d, it allows material such as undigested food and toxins, to cross over into the bloodstream and other tissues, which contributes to low-grade inflammation.<\/span>\n<\/p>\n \nWhat\u2019s more, people with obesity are more likely to have gut dysbiosis, though research suggests that dysbiosis can both contribute to obesity and be caused by obesity. People with obesity seem to have less bacterial diversity compared to people considered to be at a healthy weight.<\/span>\n<\/p>\n \nSmoking cigarettes and drinking heavily can harm your health in a number of ways, including altering gut bacteria and contributing to dysbiosis. Smoking elevates intestinal pH, which promotes the growth of pathogenic bacteria while reducing the number of beneficial microorganisms. This may be part of the reason why smoking cigarettes is considered a major risk factor for digestive conditions such as Crohn\u2019s disease and peptic ulcers.<\/span>\n<\/p>\n \nChronic alcohol use is also associated with negative changes to the gut microbiota. People with alcohol use disorder have different gut microbiota compared to people who don\u2019t drink excessively. Alcohol abuse leads to dysbiosis and well as increased gut permeability, both of which can harm gut health.<\/span>\n<\/p>\n \nFor these reasons, cutting back on drinking and quitting smoking should be a priority if you\u2019re trying to heal your gut.\n<\/p>\n <\/span> <\/p>\n \nStudies show that diets high in certain foods are linked to a healthier gut. Incorporating the following foods into your diet may help improve gut health.\n<\/p>\n 13 Best Probiotic Foods For Your Gut Health<\/span><\/p>\n \nFermented foods, such as kimchi, yogurt, kefir, and sauerkraut, are foods that are produced using controlled microbial growth. Fermentation helps preserve foods and improve taste and texture. The fermentation process produces beneficial bacteria, such as lactic acid bacteria (LAB), which are probiotic bacteria that positively impact human health. \n<\/p>\n \nAccording to study findings, diets rich in fermented foods may help protect against gut dysbiosis, encourage the growth of beneficial bacteria, and even improve symptoms of certain digestive conditions, such as IBS and IBD.<\/span>\n<\/p>\n \nFruits and vegetables are rich in fiber as well as anti-inflammatory nutrients and phytochemicals, such as vitamin C, flavonols, phenolic acids, and anthocyanins, that can help encourage a healthy gut environment.\n<\/p>\n \nDiets high in fruits and vegetables have been shown to increase gut bacteria diversity and the number of beneficial bacteria such as Bifidobacterium<\/em> and Lactobacillus,<\/em> which are signs of a healthy gut.<\/span>\n<\/p>\n \n \nResistant starch is fermented by gut bacteria, which leads to the production of short chain fatty acids (SCFAs), which promote gut health by fueling the cells that line your intestinal tract, regulating mucus production, and more.<\/span>\n<\/p>\n \nTry adding lentils, chickpeas, black beans, and kidney beans to dishes like salads, grain bowls, and soups.\n<\/p>\n \nAdding more nuts and seeds into your diet, like walnuts, flax seeds, and pecans, can help promote gut health in a number of ways. Studies show that diets rich in nuts and seeds may help encourage the growth of beneficial bacteria in your gut.<\/span>\n<\/p>\n \nPlus, regularly eating fiber-rich nuts and seeds may help reduce your risk of certain digestive diseases like colon cancer.\n<\/p>\n \n \nStudies show that consuming oats may help stimulate SCFA production and promote the growth of beneficial bacteria like Bifidobacterium<\/em> and Lactobacillus <\/em>species in healthy people and in people with digestive conditions like celiac disease.<\/span>\n<\/p>\n <\/span> <\/p>\n \nIf you have an unhealthy gut, you might experience a variety of symptoms, such as:<\/span>\n<\/p>\n \n \nAdditionally, because your digestive system is responsible for the digestion and absorption of nutrients, including vitamins and minerals, people with gut issues often experience nutrient deficiencies, which can cause symptoms such as fatigue and low mood.<\/span>\n<\/p>\n Best and Worst Foods for Bloating<\/span><\/p>\n <\/span> <\/p>\n \nHaving an unhealthy gut can impact health in a variety of ways. Your gut microbiota influences your entire body, including your immune system and brain, so prioritizing gut health is essential for keeping yourself healthy and reducing your risk of several diseases.\n<\/p>\n \nPoor gut health can increase your risk of digestive conditions like colon cancer, IBS, and IBD. Plus, dysbiosis and gut inflammation has been linked to an increased risk of mental health conditions such as depression and anxiety.<\/span>\n<\/p>\n \nDysbiosis can impact your immune system\u2019s ability to fight off infections and could negatively impact your metabolism, nutrient absorption, and neurological health.<\/span>\n<\/p>\n \nAlthough some causes for poor gut health are out of your control, you can work on improving your gut health by making changes to your diet and lifestyle, such as increasing your intake of fruits and vegetables and cutting back on added sugar. \n<\/p>\n <\/span> <\/p>\n \nMost people experience occasional digestive symptoms such as gas and bloating, but if you\u2019re experiencing consistent symptoms, it\u2019s important to make an appointment with a healthcare provider. \n<\/p>\n \nSymptoms like constipation, abdominal pain, and bloating can be a sign of serious health conditions, such as colon cancer and uterine cancer, which is why persistent digestive symptoms should never be ignored. \n<\/p>\n \nYour healthcare provider can perform testing to rule out underlying health conditions and recommend treatments such as dietary modification, supplements like probiotics, or medications if appropriate. \n<\/p>\n <\/span> <\/p>\n \n \n Trinette Reed \/ Stocksy Your gut houses trillions of bacteria, collectively known as gut microbiota. Several factors, including your diet, body weight, stress, and medication use, influence your gut bacteria.\u00a0Good gut health, including a balanced gut environment and healthy gut lining, is essential for overall health as your gut impacts your entire body as well […]<\/p>\n","protected":false},"author":2,"featured_media":17261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,136,1059,435],"tags":[37,137,1060,437],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17261"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=17261"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17261\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17261"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=17261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=17261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=17261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/figcaption><\/figure>\n How Do You Repair Your Gut Health?\u00a0 <\/span> <\/h2>\n
Increase Your Fiber Intake\u00a0 <\/span> <\/h3>\n
Cut Back on Added Sugar and Ultra-Processed Foods <\/span> <\/h3>\n
Avoid Unnecessary Medication Use\u00a0 <\/span> <\/h3>\n
Maintain a Healthy Body Weight <\/span> <\/h3>\n
Don\u2019t Smoke or Drink Excessively\u00a0 <\/span> <\/h3>\n
What Foods Improve Gut Health? <\/span> <\/h2>\n
Fermented Foods <\/span> <\/h3>\n
Fruits and Vegetables <\/span> <\/h3>\n
Beans and Lentils\u00a0 <\/span> <\/h3>\n
Beans and lentils are high in fiber and provide a type of fiber called resistant starch.\u00a0\n<\/p>\n Nuts and seeds <\/span> <\/h3>\n
Oats\u00a0 <\/span> <\/h3>\n
Whole grains are a good source of soluble fiber. Oats contain a type of soluble fiber called beta glucan, which is fermented by bacteria in the large intestine. The fermentation process produces beneficial SCFAs, which promote digestive health and encourage a balanced gut.\u00a0\n<\/p>\n What Are The Symptoms of An Unhealthy Gut? <\/span> <\/h2>\n
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In addition to digestive symptoms, if you have an unhealthy gut, it can affect your entire body and lead to symptoms such as migraines, mood changes, and a compromised immune system.<\/span><\/span>\n<\/p>\n How Could An Unhealthy Gut Affect Your Overall Health? <\/span> <\/h2>\n
When To Contact a Healthcare Provider <\/span> <\/h2>\n
A Quick Review <\/span> <\/h2>\n
Your gut health impacts your entire body, from your brain to your immune system. Fortunately, there are many ways to support gut health, such as following a nutritious, fiber-rich diet and maintaining a healthy body weight.\n<\/p>\n
If you think you may have compromised gut health or are experiencing digestive symptoms like persistent gas and constipation, make an appointment with a trusted healthcare provider. They can rule out underlying health issues and recommend ways to improve your gut health, such as transitioning to a more nutritious diet and cutting back on your alcohol intake.<\/p>\n","protected":false},"excerpt":{"rendered":"