Gut Health 101: 5 Rules To Keep Your Digestion In Check

By Martin B

Preserving optimal gut health is essential for one’s general wellness, as it assumes a pivotal function in the processes of digestion, nutrient assimilation, and even immune system functioning. While there are various factors that contribute to gut health, following a few key guidelines can significantly support its optimal functioning. Here are five rules to promote a healthy gut.

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Take your time chewing

Proper digestion begins in the mouth. Allocating sufficient time to thoroughly masticate your food enables more effective breakdown and absorption of essential nutrients. Chewing slowly also promotes satiety, preventing overeating and aiding in weight management. By chewing your food well, you help your gut by reducing the workload during the subsequent digestive process.

Keep on the move

Engaging in consistent physical activity offers advantages beyond just cardiovascular well-being and weight control. It also contributes to maintaining a healthy digestive system. Physical exercise stimulates the contractions of the intestines, facilitating the efficient passage of waste throughout the digestive tract. Strive to dedicate a minimum of 30 minutes each day to moderate exercise in order to uphold the health of your gastrointestinal system.

Eat a lot of plants a week

A diverse diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds provides an array of essential nutrients and fiber that nourish the gut microbiota. Aim to consume at least 30 different plant-based foods each week to ensure a diverse range of beneficial nutrients and promote a healthy gut microbial ecosystem.

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Prioritize fiber

Fiber is a non-digestible carbohydrate that acts as food for the beneficial bacteria in your gut. It aids in preserving consistent bowel movements, upholds the integrity of the gut lining, and enhances the generation of short-chain fatty acids, which possess a multitude of positive effects on health.

Minimize stress

Persistent stress has the potential to detrimentally affect the well-being of your gastrointestinal system by causing changes in the gut microbiota, heightening inflammation, and hindering the process of digestion. Discover stress management strategies that suit your needs, such as practicing mindfulness.