Many of us may already understand the importance of maintaining intestinal health. Intestinal health affects not only healthy digestion, but also the overall health of the body.
Maintaining intestinal health is actually not difficult. Here are The Tips – How To Get Good Gut Health.
How To Get Good Gut Health
Limiting sugar and processed foods
The microbiome will keep the intestines from leakage and inflammation as well as slightly help maintain intestinal health.
Limiting Salt
Create a day without salt once a week and observe the difference. Instead, season as many foods and drinks as possible with lemon juice.
Eat small portions, but more often
The act of consuming food directly with large amounts can make the intestines work hard. As a result, intestinal performance can also be impaired. So you should eat small portions of food and repeat if you still feel hungry. And do not forget to always drink water so that your food circulation is smooth.
Consumption of fresh food
Fresh foods that are low in preservatives play a big role in maintaining intestinal health. Therefore, make sure that your food menu is dominated by fresh foods that are high in fiber.
Consumption of prebiotic and probiotic-based foods
The next tip How To Get Good Gut Health is consumption of prebiotic and probiotic-based foods
Include prebiotics like onions and garlic, and probiotics like tempeh, root vegetables like carrots and beet-root made like pickles in your food menu.
Probiotic bacteria are useful to increase the production of good bacteria in the intestine. These bacteria themselves are beneficial to maintain the health of your intestines.
Consumption of foods high in fiber
To maintain intestinal health, we are indeed recommended to regularly consume foods high in fiber. Because, fiber will help smooth the process of defecation. In addition, fiber can also help cleanse the intestines of food scraps and waste.
Well, some types of foods rich in fiber include legumes, green vegetables, wheat, sweet potatoes, brown rice, apples, bananas, papaya, and various other high-fiber fruits. By routinely consuming foods high in fiber, the health of the intestine can be more maintained.
Alkalinity
Include alkalinity in your daily menu by consuming coconut water and coriander water daily.
Increasing Consumption of Healthy Fats
Fats can help improve satiety after meals and are needed for the absorption of nutrients. These conditions can make food move smoothly. Increasing fat consumption, according to research has been shown to relieve constipation.
In addition, research shows that omega-3 fatty acids can lower the risk of developing inflammatory bowel disease. Examples of foods with high omega-3 fatty acids are flaxseed, Chia seeds, legumes as well as sea fish such as salmon.
Drink plenty of water
It is undeniable that many people are lazy to drink water and choose to drink other taste drinks. In fact, the benefits of drinking water are very much. One of them is to help the detoxification process or clean up the buildup of toxins in the body.
The digestive system will also be smoother if the body’s fluid needs can be met. In addition to drinking water, you can also compensate for the need for liquids by consuming fruits and vegetables high in water. Examples are tomatoes, lettuce, star fruit, and watermelon.
Prioritize sleep
A number of pre-clinical studies and trials have shown that sleep cycle disorders can interfere with the body’s ability to maintain a healthy microbiome.
The reason is, our gut bacteria begin to pump toxins when our body is sleep deprived. It can cause fatigue, leaky gut, brain fog, and inflammation.
About 90 percent of the serotonin or good feeling hormones in our body, are actually made in the gut.
Reduce Stress
Did you know that when stressed, the body will secrete hormones that can affect the digestive system. Something that affects the brain can also affect the digestive system so it is necessary to do stress management. Managing stress can be done by meditation or taking yoga classes. A study found that with yoga and stress management therapy can improve the symptoms of indigestion.
