TO 10 Steps To Heal Your Gut  And Improve Your Health!

Your gut is a veritable ecosystem of good and bad organisms. When it’s in balance, you are healthy. When it’s not, you’re susceptible to everything from allergies to obesity. Taking steps to heal your gut  and improve your health  about eating superfoods or taking expensive probiotics. it’s about rebalancing your gut with the help of these 10 easy tips:

1. Make sure you’re getting enough fiber in your diet.

 Fiber helps feed the good bacteria in your gut and keeps them strong and thriving. Research suggests that women need 25 grams daily, while men need 38 grams daily to keep their guts healthy. A single serving of cooked beans contains 11 grams of fiber, for example, and a cup of broccoli has 3.5 grams. (By the way: adding some healthy fat  say, by drizzling olive oil over your veggies or adding a few nuts  helps you absorb more of the nutrients in those foods.

2. Take a probiotic supplement every day.

 Taking a probiotic supplement can help give good bacteria a boost when they’ve been depleted due to antibiotic use or travel .which can disrupt your normal microflora . Just be sure to check expiration dates on supplements . they don’t last forever

3. Be sure that you’re getting enough

 Vitamin B 12 so that your good bacteria have the fuel they need. Take a supplement or eat foods fortified with vitamin B 12, as this nutrient is important for the growth and activity of good bacteria in your gut.

4. 

Live life “lactose-free.”This means taking dairy out of your diet because it can upset your microflora, which is sensitive to sugars and other carbs. Go for non-dairy milk soy, nut, and rice milk), almond milk, coconut milk  and even eat many vegans’ “power foods” such as yogurt or use lactose-free vegan cheese.

5. 

Cut down on your consumption of refined grains.Refined grains like white bread and pasta are low in fiber and high in simple sugars, which send blood sugar levels soaring.

6. 

Don’t go gluten-free if you don’t need to. Avoiding gluten can cause your gut microbiome to suffer, as there are many anti-nutrients in grains that can hamper the growth of healthy bacteria, inhibit nutrient absorption and damage your small intestine. If you don’t have Celiac disease or a wheat allergy, however, eating small amounts of whole grains won’t hurt your gut and may even benefit it.

7. 

Consider cutting the sugar. Research shows that high fructose corn syrup — which is in so many packaged foods — can deteriorate the protective gut lining and trigger immune reactions and changes in gut microflora composition.

8. 

Take a daily probiotic supplement. Research shows that probiotics can help prevent colds and other infections. And while eating fermented foods like kimchi or sauerkraut is good, research also shows that taking probiotics as a supplement is very effective.

9.

 Eat soy foods, such as tofu and edamame, every day. Soy contains protease inhibitors  which kill off harmful bacteria  as well as isoflavones that have been shown to lower cholesterol and blood pressure and may help relieve symptoms of menopause. Soy also helps strengthen your immune system, reduce inflammation, and fight cancer (especially if you’re going through menopause.

10.

 Eat plenty of fiber preferably from vegetables. Fiber is critical for good gut health, as it helps bind to food and slowly release nutrients. Aim for 25 grams a day if you’re a woman, and 38 grams a day if you’re a man. Just one serving of cooked beans  which can provide a whopping 11 grams of fiber is a good source.

You may have had the impression that taking probiotics or eating yogurt will help your gut, but this research suggests that probiotic foods such as yogurt and kefir are no more effective than sugar water in helping your gut to be healthy. Instead, what you need to do is eat plenty of fiber, for example by filling your plate with vegetables and fruits, and cutting down on refined grains. Good food choices include non-dairy milk, nuts, seeds, and flaxseeds. And don’t forget about soy.

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