5 Ways to Support Your Digestive System’s Good Bacteria

5 Ways to Support Your Digestive System’s Good Bacteria

The digestive system is filled with both beneficial and harmful bacteria. Bloating, constipation, gas and other problems occur when you don’t have the proper balance of bacteria in the gut. The key word here is balance. How can this be obtained?

These are five ways you can help ensure your digestive system’s good bacteria outnumber the bad.
 

1. Eat the Right Foods – And Eat Them the Right Way

 

 
The best way to maintain digestive health – and overall health – is to not only eat right, but also to eat in the proper manner. A good balance of fruits and vegetables is key to increasing the good bacteria in the gut and minimizing the bad.1

There are some other things you can do to reduce the chances you’ll have to deal with issues such as troublesome bloating and embarrassing flatulence. These problems are often the result of swallowing too much air and eating too fast. Reducing your soda intake can help with the former, while eating slower can help with the latter.2
 

2. Rest More Often

You might not associate sleep with gut bacteria, but there is a definite connection. As we sleep, the digestive organs help cleanse the body of toxins and also regenerate good bacteria. One of the reasons why you might have problems such as a gurgling gut could be you’re not sleeping long enough.3 If you’re not sleeping for at least eight or nine hours, you should consider changing your routine, to ensure that your body has time to heal and repair itself as you snooze.
 

3. Use Probiotics

Probiotics are products that are typically taken in capsule form that introduce beneficial bacteria to the digestive system.4 You can get them in just about any drugstore or health food store, but they’re also found in certain foods, such as yogurt and sauerkraut. Studies indicate that probiotics can help reduce the chances you’ll develop problems associated with the gastrointestinal tract, such as diarrhea, inflammatory bowel disease, and others.5 But not all probiotics are created equally, so take some time and do some research before you make your purchase. For the most effective benefits, make sure they have at least 30 strains of good bacteria. You may also visit activatedyou to know more.
 

4. Get More Exercise

Exercise can obviously help you maintain a healthy weight, but it can also help you maintain a healthy gut. Leading a mainly sedentary life, however, can do just the opposite. Studies indicate that people who are obese or have compromised immune systems tend to lack diversity in their gut bacteria.6 On the other hand, people who tend to be more active have stronger immune systems due to a more diversified gut microbiome – the collection of bacteria in the gastrointestinal tract.
 

5. Manage Your Stress

Stress can have a major impact on the health of your immune system, which, in turn, can lead to a host of medical problems. It can also create an imbalance between good and bad bacteria inside the gut. Ohio State researchers found that an overabundance of stress can increase the number of potentially harmful microbes.7

While a lot of these are common-sense approaches to overall health, most people don’t realize that taking the above steps can greatly improve the quality of your digestive system as well. And, if you can take certain steps to improve not only your gut health, but also your overall well being? It’s a win-win scenario.
 

References:

1 http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/your-digestive-system-5-ways-to-support-gut-health

2http://www.hopkinsmedicine.org/healthlibrary/conditions/adult/digestive_disorders/eating_well_for_digestive_health_134,184

3 http://www.onegreenplanet.org/natural-health/how-to-build-and-maintain-a-healthy-gut/

4 http://www.mindbodygreen.com/0-9173/everything-you-always-wanted-to-know-about-probiotics.html

5http://www.gastrojournal.org/article/S0016-5085(99)70029-6/fulltext

6 https://well.blogs.nytimes.com/2014/06/18/exercise-and-the-good-bugs-in-our-gut/

7https://www.ncbi.nlm.nih.gov/pubmed/25449582