get a healthier gut in just 24 hours
an unbalanced gut can cause bloating, stomach pain, nausea, acid reflex, and diarrhea. the good news is that fixing it is as easy as cutting out sugar.
2 minute read
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sometimes considered “the second brain†of the body, gut health is more important than you may realize.
the microbiome is a collection of microbes that exist in the human body. in recent years, more research is showing that the fungus in the microbiome influences gut health as well as overall body health, from digestion and weight to mood.
in other words, if you aren’t managing what’s happening in your gut, it may be having a bigger impact than you think. and while it’s tough to gauge the state of your microbiome, there are ways to make sure you’re taking good care of it.
when balanced, the microbes in your body work hard to keep digestion running and your regulated. but when your microbiome is unbalanced — which can be caused due to poor diet or sleep deprivation, for example — you could end up with too many inflammatory fungi or bacteria and not enough good fungi or bacteria to keep it all under control.
according to marie claire, this can cause a whole host of symptoms such as bloating, stomach pain, nausea, acid reflex, and diarrhea, just to name a few. other signs include weight gain, chronic headaches or rashes, joint pain, low energy, or chronic fatigue.
the good news is there are ways you can improve your gut health — and quickly. since the fungal microbes in the gut respond quickly to diet changes, this is an overhaul that can be done in just 24 hours.
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in an interview with marie claire, leading microbiome scientist dr. mahmoud ghannoum shared some gut-improving tips.
cut out or reduce refined sugar. the fungi that can cause issues in your gut thrive on sugar. when you feed them, they reproduce at an accelerated rate. even cutting sugar out for one day can make a significant difference.
eat the right carbs in moderation. carbs are actually beneficial to maintaining good gut health, but don’t eat too much. try to stick to one serving every meal.
eat plenty of vegetables, berries and fermented fruits. vegetables help beneficial microbes to thrive, so eat as much as you can. berries also host lots of anti-inflammatory properties that can help good microbes to grow. if you are a fan of fermented fruits, they contain lots of probiotics that are key to gut health as well.
avoid meat and dairy high in saturated fat. saturated fats can actually feed the bacteria that lead to inflammation. opt for low-fat dairy products and cut out lean cuts of fresh meat.
more sleep and exercise. microbes benefit from a good night’s sleep (about seven to nine hours) and moderate exercise.
don’t stress. since there is a direct connection between the gut and the brain (also known as the gut-brain axis), stress can cause a gut imbalance. to help, eat a balanced diet and find ways to reduce stress, like reading or meditation. take it easy and focus on what’s good for you.
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