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Below, nine strategies to help supportand even improveyourgut health, according to Dr. Adeli and other gut-health experts.
They may even live longer.
I realize this sounds weird, but [gut microbes] are kind of like us.
They are picky eaters.
Philadelphia-based gastroenterologist and spokesperson for the American Gastroenterological Association
They have their own dietary preferences.
They dont all like kale.
I realize this sounds weird, but gut microbes are kind of like us.
They are picky eaters.
They dont all like kale.
Will Bulsiewicz, MD, gastroenterologist
2.
Add more fiber to your plate
Eating more plants goes hand in hand with increasing your fiber intake.
Plus, these foods help regulate your bowel health and promote regularity, theMayo Clinicnotes.
Short chain fatty acids offer a bounty of health benefits, fromreducing inflammation in your intestines4to regulating immune function.
Philadelphia-based gastroenterologist and spokesperson for the American Gastroenterological Association
For example, adding in sauerkraut onto a salad or sandwich.
High levels of stress are detrimental to gut health as well as your overall well-being.
Bahar Adeli, MD, gastroenterologist
5.
National Academies of Sciences, Engineering, and Medicine.
So, while no one can avoid stress completely, its important to find healthy ways to manage it.
In fact, someresearch6shows that not getting enough shut-eye can make you crave calorie-dense, high-fat foods.
Move most days
When you move, your gut does, too.
In other words, regular exercise is a greatnatural remedy for constipation.
But beyond that,exercise is good for gut healthbecause it helps regulate and stabilize your microbiome.
Also, aim to do muscle-strengthening activities at least two days a week.
Avoid unnecessary antibiotics
There are multiple reasons not to take antibiotics unless you really need them.
How to do it:Sometimes antibiotics simplycant be avoided.
But they should be used only when prescribed by a health care provider, says Dr. Adeli.
And never take antibiotics that havent been specifically prescribed for your current symptoms.
This happens oftenin a2023 survey, 33 percent of respondents consumed antibiotics without a prescriptionand contributes to antimicrobial resistance.
FAQ
How long does it take to improve gut health?
To see noticeable results sooner, consistency in implementing healthy gut practices is key, she says.
How can you improve your gut health after taking antibiotics?
Antibiotics can have a profound negative impact on your gut microbiota, says Dr. Hecht.
But if youre prescribed a course of antibiotics, all of the healthy-gut strategies above can help.
What can you take to improve your gut health?
The lifestyle changes above should be the first step in improving your gut health, experts say.
But many people are also interested in additional gut-health supplements for extra support.
Remember, too, that taking supplements isnt a substitute for continuing to practice gut-healthy lifestyle habits.
medically reviewed byJennifer Logan, MD, MPH
Sidhu SRK, Kok CW, Kunasegaran T, Ramadas A.
Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies.
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Diet Affects the Gastrointestinal Microbiota and Health.
J Acad Nutr Diet.
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PMID: 17569118; PMCID: PMC4395634.
2017 Sep 15;7(4):987. doi: 10.4081/cp.2017.987.
PMID: 29071061; PMCID: PMC5641835.
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