Has your gut health gone for a toss due to unhealthy eating habits and munching? Wondering how to push the ‘hard reset button’ on your digestive system and the way forward? Worry not! You’ve come to the right place.
Our gut needs a healthy mix of bacteria, viruses and fungi to ensure our digestive system works like a well-oiled machine. Our large intestine houses close to 200 different species of these organisms. They’re known as the gut microbiome.
To ensure that your gut health is in prime condition, you need to consume the right gut reset diet (rich in good-good bacteria) and make changes in your lifestyle. We’re here to help you reset your gut with research-backed tips in our arsenal!
1) Choose polyphenol-rich foods
The nature of polyphenol is such that it doesn’t get fully absorbed in our small intestine. Instead, it becomes food for the microbes present in our colon. These microbes then convert polyphenols into substances that comprise prebiotic, anti-oxidative, anti-carcinogenic, anti-inflammatory, and anti-microbial properties. Thus, enriching our gut health and improving our overall digestive health.
Here are some polyphenol-rich foods that help reset your gut.
● Fermented vegetables
● Miso
● Kimchi
● Kefir
● Kombucha
● Sauerkraut
● Tempeh
2) Embrace your sleep wholeheartedly
When you sleep, your body heals itself. So, it’s crucial to get a good 7 to 9 hours of sleep daily. Several studies have shown that getting good sleep tends to improve gut health, mood, and cognitive abilities. Irregular sleeping habits and poor sleep can cause negative outcomes on your digestive health and gut flora. So, embrace your sleep and don’t shy away from the ZZZzzz’s.
3) Drink plenty of water
Drinking 4 to 6 litres of water every day increases the gut bacteria diversity. It also helps reduce gastrointestinal infections. Make sure you consume water throughout the day in a staggered manner to stay hydrated. Meeting your daily water intake also ensures that all your body’s toxins are flushed and your gut is in great shape.
4) Double your fibre intake
Our gut flora and microbiomes thrive on high levels of fibres. It multiplies significantly in your gut and fosters a good digestive system. Fibres don’t add any nutrients to our body but are extremely important for our gut. So, nourish & reset your gut with the following high-fibre foods.
● Legumes such as chickpeas and black beans
● Vegetables such as broccoli and asparagus
● Nuts such as almonds and pistachios
● Whole grains such as oats and quinoa
● Fruits such as apples and peaches
5) Get moving, get going
“Exercising is injurious to health,” said NO ONE EVER. For an effective gut health reset, start exercising daily. You don’t need to hit the gym to work out your muscles. Take brisk walks, go jogging or running, or simply indulge in sports activities. The aim is to get your body moving so that your food gets digested easily and your gut health is in top-notch condition.
6) Get fermenting and trust in probiotics & prebiotics
Whenever you’re consuming fermented foods, know that it activates immunoglobulins, antimicrobial proteins, oligosaccharides, antibacterial peptides, lipids, and short amino acid sequences that are beneficial for your gut health. The gut microbiome in your body will get nourished and the good bacterias will multiply. Below are some fermented foods to try when you’re on your gut reset diet.
1. Yogurt
2. Kimchi
3. Sauerkraut
4. Kefir
7) Close the doors on sugars and sweetners
The no. 1 way to throw your gut for a toss is by consuming foods and drinks with artificial sweeteners and added sugars. They affect your gut flora and can cause glucose intolerance. If you care for your gut and digestive health, steer clear away from sugary eatables.
8) Discard foods and drinks that ‘hurt’ your gut
As we know, all of us are unique and different in our own ways and so is our gut. There are chances that your digestive system might be allergic to some food item. Take a test and figure out which food your gut cannot tolerate. Stay away from such food items and gift your gut good health. Here are some symptoms that you might face after consuming a non-compatible food item.
● Bloating
● Acid reflux
● Abdominal pain
● Nausea
● Fatigue
● Diarrhea
● Gas
9) Chill out and take it easy
Our body is wonderfully complex but, frankly speaking, very sensitive. Something as small as a change in emotion can trigger your gut health. Did you know? Studies suggest that stress can spike up your cortisol levels which can affect your gut health. This is where three60 De-Stress & Happy Gut comes into the picture. It reduces your stress levels and provides prebiotics, probiotics, and other essential nutrients & vitamins needed for your gut. So, keep a check in your emotional well-being and stay relaxed to ensure your gut isn’t triggered and stays healthy.
10) Mix and match your staple foods
We’re a creature of habit but making small tweaks in our diet can amp up our nutrition-quotient in the meal. For example, if you love to eat rice, then try eating quinoa, wild rice, brown rice, red or black rice once in a while. It will give you a break from the monotony while nourishing your gut health at the same time. You can also consume red kidney beans and black beans as well to nourish your diet.
Following these 10 ways to reset your gut health is the way forward if you wish to have a healthy digestive system. Make the above-mentioned small changes & eat foods for gut health to transform your digestive health in a significant way.
H2 - Frequently asked questions
1) What is a gut reset?
A) A gut reset is ideally a time period where you get to make significant changes in your lifestyle and diet to nourish your digestive system.
2) How fast can you reset your gut?
A) You can fix your gut health by either following a long-term (3-4 months) or a short-term (1-2 months) diet plan. Whichever path you choose, make sure you get your diet sorted out with a dietician to ensure your digestive system and gut is in good shape.
3) Can fasting reset your gut?
A) The debate on whether fasting can reset your gut or not is ongoing. Some believe that it helps increase gut microbiomes while others believe that it causes side effects. The best way forward is to refer to a dietician and get a way forward plan with them specially customised for you.
