Improving your gut health is crucial for those who seek to remain healthy throughout their life. Having a healthy gut includes maintaining a stable level of physical and mental health. The microbiome of your gut affects the immune system, skin condition, and whether or not you have an autoimmune disorder (such as Celiac disease). Of course, there are multiple other factors affected by gut health, such as unintentional weight gain/loss, fatigue, and nutrient absorption. Improper gut health may be the main reason you have Celiac disease and/or any other health condition. However, there are many simple ways for one to improve the health of your microbiome, and none of them require any medications or visits to the doctor.
Probiotics
You may have heard of probiotics in the past, or perhaps you've read an article about them. For those who don't know, probiotics are human-friendly bacteria that are essential to the well-being of your gut. They naturally live inside your intestines, and they can boost your overall health in numerous ways, such as weight loss, healthy skin, and nutrient absorption. For many people, eating the "wrong" foods, such as foods they may be allergic to, causes an imbalance in their gut bacteria, resulting in numerous health issues.
Probiotics can be taken in the form of supplements, such as gel capsules, gummies, and powders. Foods that you can eat to incorporate probiotics into your system include sauerkraut, kimchi, yogurt, natto (fermented soybeans), etc. Consuming these items can add more probiotic bacteria into your system, restoring your gut health over time.
Some probiotic supplements and foods may contain gluten. For this reason, I use
this variety of Align Probiotics, which is gluten-free. It includes prebiotics, which further nourish your friendly bacteria.
Sufficient Sleep
The lack of sleep, over time, can have a serious negative impact on your gut health, such as sleeping disorders. Without sufficient rest and a healthy microbiome, people develop insomnia, which further causes them to sleep less. An individual that sleeps less than 6 hours a night may have a less healthier gut than someone who sleeps 7 hours a night or more.
The vicious cycle of insufficient slumber can end if the proper action is taken. For example, putting away phones, computers, and other devices with screens at least 30 minutes before bed can help you fall asleep quicker. For some people, exercise can help promote a better, more restful sleep. However, for others, it can have the opposite effect.
What you consume at night can often affect your rest. Avoiding sugary or caffeinated foods and drinks, especially those with added sugars, 2 to 3 hours before bed is crucial, although it is usually best to avoid any food before bed. Here is a helpful list of what types of food are best not to consume at night:
- High protein, such as steaks and pork (May cause indigestion/acid reflux)
- Heavily processed foods, or fast foods, such as burgers, greasy french fries, microwave burritos, etc. (May cause bloating and/or indigestion/acid reflux)
- High caffeine, such as coffee, chocolate, matcha, etc. (Increased heart rate and/or anxiety)
- High sugar, such as soda, candy, and other items with added sugars (Increased heart rate, anxiety, and/or blood sugar spike/crash)
- Spicy foods, such as black pepper, cayenne pepper, hot sauce (May cause bloating and/or indigestion/acid reflux)
- Acidic foods, such as onions, tomatoes, eggplants, and other nightshades (May cause indigestion/acid reflux)
- High fiber foods, such as beans, collard greens, apples, raisins, and other dried fruits (May cause gas and bloating)
- Peppermint (May cause indigestion/acid reflux)
- Alcohol (May cause frequent sleep disruption and/or induce sleep apnea)
The Right Diet For You
The majority of fad diet trends have little to no effect (and sometimes even negative effects) on both our gut health and our overall health. There is no "perfect" diet, as there is no "perfect" food or drink to consume that will cause your health problems to disappear. Rather, a person must experiment with different foods and drinks to see how their bodies react to each item. For example, some may claim that consuming more quinoa or bananas over time has helped them recover from improper gut conditions. For others, these foods may have the opposite effect.
For those with Celiac disease, wheat or gluten allergy, or any other food intolerance, the process of discovering which foods are and aren't possible for you to eat can be uncomfortable, and sometimes dangerous. However, good research and precaution can help to ensure that you do not face the effects of food that your body cannot handle. Click here for a list of gluten-free and dairy-free food items. By following a list such as this one, you can more easily identify and avoid a nutritional mishap.
