Something just doesn't feel quite right? Trust your gut. Not sure about something? Trust your gut.
We're told to 'trust your gut', and instinctively, we all do. We follow the well-known phrase that tells us to follow our inner intuition and act accordingly. But the gut is so much more than just inner intuition. Our gut is responsible for our physical and mental health.
When you take care of your gut health, it rewards you with so many benefits. But it's often forgotten about. We forget to care for our hidden organs and focus on our outside physical stuff. Did someone say leg day?
At Aduna, we like to care for you on the inside, and knowing how to improve your gut microbiome is essential for staying healthy.
It's not a fleeting trend, a wellness fad, or a quick fix. A healthy microbiome is a fundamental requirement for us to be our best selves. So, get ready to feel it in your gut because we're here to explain why it's so crucial and how you can take control of it.
What's the meaning of gut microbiome anyway?
Okay, so this is where it gets a bit sciency. Simply put, the gut microbiome is a community of trillions of microorganisms that live together in your digestive system to maintain a healthy balance.
Do you know around 200 species of bacteria, viruses, microbes and fungi are in your gut? Yes, we know it sounds strange - why would I want fungi and viruses? Well, they actually play a crucial role in your overall health in really key ways, such as:
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Aiding digestion: Gut bacteria help break down and digest food into carbohydrates, fats and proteins. Your body then absorbs these into your blood and uses them for energy, recovery and growth.
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Vitamin absorption: It holds onto the good nutrients that fuel your body for energy.
- Boosted immune system: Helps you fight illnessess and infections. It's your body's defence system.
Your gut microbiome is completely unique to you. When you're born, you inherit your gut microbes, but as your grow, diet and other factors like exercise form new ones in your gut - making it your very own.
Why does a healthy microbiome matter?
Doctor, gut specialist and TEDTalk speaker Giulia Enders is on a mission to demonstrate how our gut reveals the core of who we are. In her infamous book, 'Gut: the inside story of our body's most under-rated organ', she writes that our gut is almost as important as our brain or heart; it can play a role in everything from obesity and allergies to Alzheimer's
"A healthy gut means a happy mind and a strong body." - Giulia Enders
Understanding how to improve gut microbiome matters because a healthy gut has been linked by scientists to improve:
- Immune system
- Mental health
- Symptoms of autoimmune diseases
- Sleep
- Heart health
- Irritable bowel syndrome or inflammatory issues
- Avoidance of illnesses such as Type 2 diabetes and cancer
What does an unhealthy microbiome look like?
When your body doesn't have enough good bacteria, it can react badly. While everyone responds differently, the common signs of an unhealthy microbiome are:
- Reduced sleep and fatigue
- Feeling stressed
- Unexplained weight gain or loss
- Digestive issues
- Serious sugar cravings
How to improve gut microbiome?
Now you know the importance of gut health, the real important thing is to find out how to improve gut microbiome. And the best thing is it's simple, small daily changes that have a big impact.
Step one: Remember fibre is your best friend
Increasing your nutrient intake is the first step in improving your gut microbiome. Fibre is the top of the list. It helps balance and regulate bowel movements while keeping you fuller for longer.
To ensure you're getting enough fibre in your diet, include veggies and superfoods such as baobab, which is rich in prebiotic fibre.
Our Digestion Blend contains 29% baobab along with other superfood ingredients that contribute toward a healthier gut. Our Baobab Powder, which has a delicious sweet flavour, can also be used on its own for a boost to your microbiome thanks to its rich prebiotic fibre content. Just add 2-4 teaspoons to your daily diet to get the right amount. You can add it to your smoothies, breakfast or whizz it into your meals - you can see our baobab recipes for inspiration.
You'll also find fermented foods like yoghurt, kefir, sauerkraut and kimchi strenghtens your gut microbiome with probiotic cultures.
Step two: Drink lots of water
Of course, the answer to everything! Hydration, it really is a superpower. Drinking water before, during and after a meal is a habit you want to get into because it supports the digestion of food. By doing this, you break down the food quicker so you can absorb all the nutrients.
It's recommended that we need 6-8 glasses of water every day, more if it's hot or we're exercising. That amounts to about 1.5 litres. So, drink up!
Step three: Get moving
The more you move, the better circulation you have. And when your digestive tract has good flow from circulation, it holds onto healthy bacteria and strengthens. Exercise is a great and easy way to improve your circulation to your gut. Time to get your steps in.
Step four: Reduce alcohol intake
This might be a harder one for some, but don't worry; we're not saying you have to give up alcohol. You can still enjoy a celebratory glass of fizz or a cold, refreshing pint in the sun. What we're suggesting is simply reducing your alcohol intake where you don't feel it's necessary.
Alcohol causes inflammation in the gut. It disturbs the normal balance of the gut, increases bacteria that set off irritation and impacts digestion.
Step five: Antibiotics
You should avoid taking antibiotics unless you need them. It sounds simple, but many people take them unnecessarily. Antibiotics reduce bacteria in the body, both the good and the bad, so don't take them unless you need them.
Now you've got the steps on how to improve gut microbiome, you're ready to listen to your gut (health).
