8 Simple Ways to Improve Your Gut Health

Your digestive system comprises several organs and performs a wide variety of functions. When you consider that your liver, large and small intestines, stomach, and esophagus are all involved in the breakdown and absorption of food nutrients, it should be no surprise that many things can affect the system's health.

Chances are your mother said this to you at some point while you were growing up: chew your food before you swallow it. Start at the beginning of your digestive system (your mouth) by simply chewing your food.

This is called mechanical digestion, the process of breaking food into small pieces so they are easy for your digestive system to handle. It increases surface area of food particles, exposing it more to the chemicals that will eventually break it down further in your stomach. Slow down, enjoy your meal, chew your food till it is small enough to swallow.

You can do this by adding pre and probiotics to your daily routine. Getting them from safely fermented foods is great, but look for high-quality supplements in you aren't really sure about kimchi yet. Another important nutrient is L-Glutamine. This amino acid supports gut health and may help reduce symptoms of leaky gut in people who are critically ill.

From the time you put food into your mouth until it eventually leaves your body, water helps lubricate everything in your digestive system. Staying hydrated can help keep everything moving smoothly and steadily through the digestive tract. It can help you avoid constipation and may help alleviate and manage mild symptoms that you are already experiencing.

Alcohol, tobacco, and late-night meals can impact digestion and contribute to chronic inflammatory conditions. They also leave you at a higher risk of developing symptoms of acid reflux (GERD), ulcers, and several types of digestive cancers.

First, to address the elephant in the room: You do not have to become a vegetarian to embrace a plant-based diet. Instead, work on reducing portions of meat and focus instead on adding vegetables, whole grains, and legumes to boost nutrients and gut-loving fiber levels in your diet.

These offer digestive support in a couple of ways. Fiber helps to regulate the digestive system by absorbing water and keeping stools soft. It also encourages healthy gut bacteria growth in the intestines, which can have health implications reaching far beyond your digestive system.

Getting your whole body moving will actually help to keep your digestive system moving along too. While the two have been linked for quite some time, new research is pointing to exercise as a way to boost the gut microbiome.

People who exercised regularly for six weeks developed healthier gut bacteria profiles during that time, which could have potentially wide-reaching effects on both health and exercise recommendations.

Exercising can impact your digestive system in other ways too. It may help you maintain a healthier weight and limit obesity rates. Obesity has been linked to many digestive problems, such as acid reflux, gallstones, and fatty liver diseases. Exercising regularly may help lower the incidence of these disorders by lowering obesity rates.

Stress can have serious effects on digestive system. It has been associated with chronic inflammation, which can lead to health woes including imbalance in gut bacteria.

Many digestive disorders are aggravated by increased levels of stress. This is because your body directs blood flow away from the digestive system during periods of high stress. Practicing stress-reduction techniques like meditation and mindfulness and help you reduce the effects of stress, and may help boost your digestive health.

Everything you put into your body can affect your digestive system, its health, and its effectiveness. Following general nutrition and exercise guidelines can help you achieve a healthier gut and improve your overall well being.