We brush and floss our teeth every day to prevent cavities, exercise regularly to prevent conditions like heart disease, and incorporate moments of Zen to alleviate stress. But considering the gut’s far-reaching power—from mental acuity and intimate health to emotional well-being—it’s crucial to pay attention to your core, literally. What happens in the gut extends far beyond your stomach.
Here, four well-rounded ways to support your gut microbiome every day:
Eat your veggies (and fiber)
Plant-heavy, fiber-rich, and antioxidant-packed meal plans, like the Mediterranean diet, have been shown to increase good bacteria in your gut. Need some ideas? Whole grains, pistachios, and blueberries have all been shown to boost the growth of good-for-you bacteria. And no need to swear off alcohol completely—a study showed that compared to beer and cider, red wine can actually benefit your microbiome thanks to its polyphenol content. But remember, everything in moderation!
Move your body
You don’t have to be a marathoner. Simply stick to physical activity regularly. It can be high impact like running or low-impact like Pilates. Both have the potential to positively change your gut. Plus, moving your body can release feel-good endorphins that alleviate stress, positively shift your microbiome, and help you shed weight.
Stress less, meditate more
Your gut has a “second brain” with its own neurotransmitters and responses that can translate stress into physical pain in the form of cramps, bloating, acid reflux, and diarrhea. With work, family, and other life obligations, it’s easy to feel overwhelmed by stress, but it’s important to be proactive about reducing it to keep your gut in check. Meditation, for example, has been proven to modify the stress response, which can lower inflammation and maintain an optimal gut-barrier function.
Pop a probiotic daily
Probiotics can help alleviate gastrointestinal symptoms like abdominal pain and bowel movement issues and positively influence the brain-gut pathway. In addition to 5 ultra-premium strains sourced from the U.S., Routine For Her includes ashwagandha, a thoroughly studied herb that’s been clinically proven to fight stress and anxiety.
FAQ
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What specific types of vegetables and fiber are most effective for supporting gut health, and how much should be consumed daily?
The article suggests eating a plant-heavy, fiber-rich diet like the Mediterranean diet to support gut health, but it doesn't specify which types of vegetables and fibers are most effective or how much should be consumed daily to achieve optimal results. -
Are there any potential risks or side effects associated with taking probiotics daily, especially when combined with other supplements or medications?
While the article mentions the benefits of taking probiotics daily, it doesn't address any potential risks or side effects associated with their use, particularly when combined with other supplements or medications. Understanding these potential risks is important for individuals considering adding probiotics to their daily routine. -
How long does it typically take to notice improvements in gut health after incorporating these suggested dietary and lifestyle changes?
The article discusses various ways to support gut health through diet, exercise, stress management, and probiotic supplementation, but it doesn't provide information on how long it typically takes to notice improvements in gut health after implementing these changes. Understanding the timeframe for seeing results can help readers set realistic expectations and stay motivated in their efforts to improve their gut health.