5 Easy Ways to Improve Your Gut Health

Heartburn, constipation, gas or bloating, do they seem like commonly used words when you visit a doctor or you rush to a medical store for a tablet? How many times have you experienced acidity and stomach ache because of a heavy dinner or even a healthy meal? If you have affirmative answers to these questions, it’s time you take hold of your lifestyle and eating habits. 

Well, due to the ever-changing weather, routines and diets, there is a constant shift in stomach acid, gut immunity and digestive enzymes. Many times it leads to gut bacteria imbalance, where there aren’t enough good bacteria and bad bacteria thrives. Our bodies signal gut imbalance with irritable bowel movements, constipation, acid reflux, allergies, sleep issues, sluggishness, anxiety, unintended weight gain or weight loss and even sugar cravings. 

As we pace on with our daily lives, maintaining the right balance of gut health is essential for physical and mental well-being, it even boosts immunity. Here’s a list of habits you can add to your lifestyles for a healthy gut.

1. Eat more fibre-rich food 

The key for good gut health is to have nutritious, balanced and fibre-rich meals. You can include a bowl of high-fibre foods like lettuce, apples, bananas, carrots, beetroot and top it up with chia seeds. Also, try including more green vegetables, bran cereals, whole grain bread to your diet. A high-fibre diet also helps in fending off diseases while contributing to healthy weight maintenance. 

2. Keep yourself well-hydrated

Ensure that you drink plenty of fluids throughout the day to stay hydrated. Having too much coffee or tea can lead to dehydration, limit your caffeine intake. Replace it with a steaming cup of herbal tea, green tea or vegetable soup. Also, make sure you drink at least 8-10 glasses of water every day. Try infusing it with mint leaves, oranges, cucumber or lemon slices for a refreshing sip. You can even add homemade lemonade, buttermilk or even aam panna to your daily intake of fluids. 

3. Include workout in daily routine 

A sedentary lifestyle is the major wrong-doer that increases the gut imbalance, allowing bad bacteria to thrive. Regular exercise for up to 30 minutes helps in increasing blood circulation, regulating body functions and also improves gut health. If you have a jam-packed schedule, try to include simple exercises that you can do at home like Yoga, Pranayama, jumping jacks, skipping, on-the-spot jogging or Zumba. An active body also helps in easing anxiety, stress and enhances sleep patterns. 

4. Have sufficient probiotics

A lot of doctors recommend substantial consumption of probiotics for a healthy gut. Probiotics are the good bacteria that helps in maintaining a healthy balance in your gut. They have numerous health benefits, but primarily regulates the digestive system. Having a regular intake of probiotic-rich foods like curd, yogurt, pickled vegetables, kimchi salad and also fermented food like idlis are good for gut health. You can also explore probiotic supplements on 1Tab. An online pharmacy that delivers a wide range of healthcare products, nutritional supplements and other medicines right to your doorstep. Also, browse through gastro care products for speedy and long-term recovery and wellness. It will help you relieve your gastrointestinal issues and reduce the occurrence of heartburn, constipation, indigestion and even boost your immunity. 

5. Stop binging on junk food

A lot of times we cling onto carbonated drinks and spicy junk food that might seem delicious but isn’t gut-friendly. The times we plan to watch a movie or give ourselves a break, we tend to grab a burger with fries, cheese sandwiches, and other deep-fried savories. It’s time to alter your eating habits if you experience repetitive gastric issues. Try replacing it with a bowl of sliced watermelon, cucumbers, oranges and other seasonal fruits. It will keep you hydrated and enhance your gut health for a while. You can also make a yogurt bowl and top it with seeds for a wholesome and healthy treat. 

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