How to improve gut health?

Based on the search results, here are some key ways to improve gut health:

1. Eat a high-fiber diet:

• Include plenty of fruits, vegetables, legumes, whole grains, and nuts.
• Aim for at least 25-30g of fiber per day for adults.

1. Consume diverse foods:

• Eat a wide variety of plant-based foods to promote microbiome diversity.
• Try to eat 30 different types of plant foods each week.

1. Include fermented foods:

• Add yogurt, kefir, kimchi, sauerkraut, kombucha, and tempeh to your diet.

1. Stay hydrated:

• Drink plenty of water to aid digestion and promote beneficial gut bacteria.

1. Eat slowly and chew thoroughly:

• This can help reduce digestive discomfort and improve nutrient absorption.

1. Manage stress:

• Practice stress-reduction techniques like meditation, yoga, or deep breathing.

1. Get enough sleep:

• Aim for 7-8 hours of quality sleep per night.

1. Exercise regularly:

• Engage in at least 150 minutes of moderate exercise per week.
• Include strength training 2 or more days per week.

1. Limit processed and high-fat foods:

• Reduce intake of ultra-processed foods, sugary items, and foods high in unhealthy fats.

1. Consider probiotics:
   • Try probiotic supplements, especially if experiencing digestive issues like bloating or diarrhea.
2. Eat foods rich in polyphenols:
   • Include herbs, spices, colorful fruits and vegetables, nuts, seeds, tea, coffee, and dark chocolate.

Remember, improving gut health is about overall lifestyle changes, not just diet. Consult with a healthcare provider for personalized advice, especially if you have persistent digestive issues.

Citations:
[1] https://www.healthline.com/health/gut-health
[2] https://medicine.yale.edu/news-article/supporting-your-digestive-system-three-ways-to-improve-gut-health/
[3] https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-health
[4] https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health
[5] https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-improving-gut-health
[6] https://www.webmd.com/ibs/digestive-diseases-irritable-bowel-syndrome
[7] https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/diagnosis-treatment/drc-20360064
[8] https://www.mountsinai.org/health-library/diseases-conditions/irritable-bowel-syndrome