10 Gut Health Hacks to Get you Started to a Healthier Gut
At Ossa, we believe in the healing properties of natural food. Here is a list of 10 gut health hacks to help you get a healthier gut by improving the composition of your gut bacteria and transform your health.
1. Bone broth
Bone broth has been front and centre of every major food, health and beauty publication. Proline and glycine are essential for a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and robust immune system. In fact, a study conducted by the University of Nebraska Medical Center on chicken broth found that the production of amino acids when making chicken stock reduced inflammation in the respiratory system and improved digestion.
The gelatin that is present in bone broth can help to heal a leaky gut, which may be of specific benefit to those with inflammatory or autoimmune disorders. Bone Broth promotes internal healing as well as regulates bowel movement and acts as a broom for the digestive system. It also reduces joint pain, reduces inflammation, prevents bone loss, and builds healthy skin, hair, and nails.
Everyone should have between 1-3 cups of delicious broth a day as immunity strengthening and body building addition to your diet.
2. Fermented foods
Fermented foods are gaining popularity. They have the ability to transform your health and heal your gut. The lactic acid produced during digestion boosts the development of healthy bacteria in the intestine. The presence of healthy bacteria then makes it possible to absorb all the nutrients in the foods which you consume.
Fibres promote healthy digestion. They help clean out the little bits and pieces that get stuck in your intestine. Fibres are not only present in grains; there are loads of them in vegetables too. The good thing is vegetables don’t contain the toxic anti-nutrients that grains have. They also have all the vitamins and minerals you need for a healthy gut.
4. Buy local, fresh food:
Our gut bacteria is related to our soil bacteria. Large-scale commercial agriculture is producing more toxins than in the âst because they have changed soil organisms for good. That’s why it is important to buy fresh, local and organic food.
5. Eat prebiotic-rich foods:
Foods such as sweet potato, carrots, asparagus, and squash contain fibrous prebiotic carbs that support good bacteria growth. Prebiotic-rich foods feed good bacteria.
6. Skip conventional dairy:
Dairy products contain the protein A1 casein that is bad for your gut. Additionally, commercial pasteurisation eradicates essential enzymes, making lactose difficult to digest.
7. Support the good guys with supplements:
You can supplement your diet by taking prebiotics, digestive enzymes or L-Glutamine.
8. Keep the bad stuff out:
As well as putting the good stuff in and supplementing it, it is important to keep the bad stuff out.
It is crucial to try to keep the following culprits out:
– Processed food
– Refined sugar
9. Manage stress:
Apart from diet, stress management is one of the most effective ways to heal your gut. Some studies show that stress affects the brain-gut axis. Stress can lead to decreased nutritional absorption, enzyme production, oxygenation and blood flow to the GI tract.
10. Get more sleep:
It is crucial to get eight to nine hours of sleep every night to allow your body to repair itself. A study from the NIH (National Institute of Health) shows that your immune system relies on sleep to stay healthy. Chronic sleep deprivation can change the way your immune system responds. For example, if you’re sleep-deficient, you may have trouble fighting common infections. Also, sleep is important because it helps maintain a healthy balance of the hormones that make you feel hungry or full.
Lastly, the study showed that sleep affects your blood glucose levels. Sleep deficiency leads to a higher than average blood sugar level, which may increase your risk for diabetes and other autoimmune diseases.