The human microbiome is of great interest to health researchers. Microbiome refers to the trillions of bacteria that live throughout the body, especially in the skin, lungs, and gut. According to scientific research, there are 10 times more bacterial cells than human cells in the body, and they mainly inhabit the gastrointestinal tract. There are both beneficial and harmful bacteria, and increasing the presence of good bacteria may benefit more than digestion.

Probiotics are beneficial live bacteria that can improve gut health. They exist naturally in fermented vegetables, miso, sauerkraut, kombucha, kimchi, and a few other foods. By consuming probiotics, you provide nutrients to the cells that line the body’s intestines. A higher amount of these bacteria can improve immune health, balance mood, and may regulate brain function. 

The Gut-Brain Axis

The road to improved mental health may be through the gut. The gut-brain axis consists of bidirectional communication between the central and enteric nervous systems. This links emotional and cognitive centers of the brain with intestinal functions. Advanced scientific research has pinpointed that gut microbiota can influence these interactions, primarily through different signaling. The intestines generate many of the same neurotransmitters that the brain does. The gut and brain communicate with each other. This is why it’s common for anxiety symptoms to include abdominal pain or distress. Similarly, gastrointestinal conditions may result in anxiety or depression. 

What Happens When You Consume Probiotics?

By ingesting probiotics, you feed the good bacteria that inhabit the gut. The more beneficial bacteria you introduce to the gut microbiome, the more balanced and diverse it becomes. Diversifying gut bacteria can provide essential inflammatory mediators, vitamins, and nutrients, which may regulate brain function, as we mentioned earlier. Probiotics can start to work within 24-48 hours, but this all depends on how the body absorbs and digests them. 

Can Probiotics Relieve Anxiety Symptoms?

Many studies found that probiotics can improve treatment associated with anxiety and depression. One meta-analysis studied the effectiveness of probiotics on anxiety symptoms in participants under stress. The primary outcome indicated that probiotics helped participants improve mood and reduce stress. That meta-analysis discovered results that differed from similar studies regarding anxiety and depression relief. What’s interesting is that probiotics may be more effective at relieving symptoms of depression than symptoms of anxiety. This isn’t to say that probiotics did not benefit participants with anxiety, though. 

Other research monitored different probiotic strains in test groups to see how they affected anxiety symptoms. Out of 14 studies that used probiotics to regulate intestinal microbiota, one-third of them found probiotics to be effective at reducing anxiety symptoms. At the same time, the remaining studies that did not use probiotic intervention also saw a reduction in anxiety. Non-probiotic interventions required participants to change their diets, which proved more effective than probiotics. Changing diet to include more diverse nutritional sources also has a positive influence on gut flora, though. While no probiotics were taken, changing diet encouraged the growth of beneficial gut bacteria. This essentially yields the same result as introducing different probiotic strains to the gut. 

Conclusion

At the end of the day, researchers observed that regulating intestinal microbiota benefitted people with anxiety. Establishing a larger presence of healthy bacteria in the gut helped alleviate anxiety scores of people with depression and anxiety. Taking probiotics, then, may only enhance the efforts of adjunct therapies for their specific conditions. More studies are still necessary to determine the clinical efficacy of probiotics for anxiety treatment. As it stands, though, regulating microbiota has a positive effect on people with anxiety. 

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It’s a fact that there is a direct link between the gut and brain. Anxiety can increase stomach problems and vice versa. The feeling of butterflies in your stomach when you’re nervous is in fact a real thing. The gastrointestinal (GI) tract is sensitive to emotions, including stress, sadness, anxiety, anger, and joy. All of these feelings and more can trigger reactions or symptoms in the gut. 

Because of the the gut-brain connection, health experts found that poor digestive health influences several neurological disorders. Parkinson’s disease, multiple sclerosis, migraines, and epilepsy have gastrointestinal manifestations, some of which include constipation, diarrhea, and indigestion. According to research studies, there is a deeper connection and communication between the brain and gut. The communication pathway is the vagus nerve. 

What Is The Vagus Nerve?

The vagus nerve is the primary component of the parasympathetic nervous system. This system supervises bodily functions including immune response, digestion, heart rate, and mood. The parasympathetic nervous system is the “rest and digest” system, opposing the sympathetic nervous system, which activates the “fight or flight” response. 

Think of the vagus nerve as a communication highway that carries information that influences the brain and internal organs. Despite the fact that people refer to the vagus nerve as singular, it is a pair of nerves. They emerge from the medulla oblongata area of the brain stem and signals constantly travel from the brain to the gut and back via the vagus nerve. 

How To Stimulate The Vagus Nerve

There is some evidence that points to the fact that vagus nerve stimulation may treat or balance several psychiatric and digestive disorders. Some of these disorders include inflammatory bowel disease, depression, post-traumatic stress disorder, and more. Stimulating the vagus nerve may inhibit cytokine production while increasing vagal tone. Both of these mechanisms maintain resiliency in the body. Additionally, stimulating vagal afferent fibers in the gut can influence monoaminergic brain systems. Those systems play large roles in numerous mood and anxiety disorders. The thought is that a person can influence vagal tone via breathing techniques, yoga, and meditation. Continue reading to learn more about vagal nerve stimulation.

Take A Cold Shower

Wim Hof, a.k.a. “The Iceman,” may be the largest promoter of ice baths and cold showers. Cold water therapy helps to activate the vagus nerve, in addition to other neurons that travel on the vagus nerve highway. In doing so, this activation kickstarts the parasympathetic nervous system. All you have to do is remain in cold water for one minute. The final minute of your hot shower can be cold. Don’t be afraid of the chill!

Gargle

You don’t have to gargle with salt water like you do when you want to combat a sore throat. Use filtered water and gargle like you mean it. There’s no elegant way to gargle, so gargle with purpose, even if it makes you sound like a monster. When your eyes start to water, you’ll know that you’ve gargled hard enough. The ensuing laughter will also stimulate the vagus nerve. Additionally, laughter increases the production of beta-endorphins and nitric oxide, which benefit the vascular system. 

Consume Probiotics

The gut microbiome can influence immune system and nervous system function. Improving the overall function of these systems may lead to improvement of conditions like depression and anxiety. There is growing research on the fact that increasing probiotic intake may positively impact vagus nerve activity. By interacting with gut microbiota, probiotics work to mediate the effects that drugs, gluten, and antibiotics can have on the brain. Probiotics may also increase GABA production, which promotes healthier sleep. Lastly, probiotics may help reduce stress and anxiety. 

Scale Back On Animal Protein Consumption

Several dietary studies found that people who consume a lot of animal protein have a higher risk of inflammation and cardiovascular diseases. Eggs and red meat, for example, contain choline, which can be harmful when consumed in excess. Too much choline gets converted to trimethlyamine N-oxide (TMAO), which increases inflammatory markers. By reducing animal protein consumption, you can decrease inflammation and activate better vagal nerve function. This allows the parasympathetic and sympathetic nervous systems to better regulate bodily vitals. 

Try Deep Breathing Or Meditation

It seems that deep breathing, especially diaphragmatic breathing, is the most efficient and simplest way to stimulate the vagus nerve. Breathe from the diaphragm, as opposed to breathing shallowly from the lungs. Ideally, these deep breaths stimulate and tone the vagus nerve. This activates the parasympathetic nervous system, creating a calmer feeling. You can accompany deep breathing exercises with meditation, which may help to improve sleep, reduce pain, and decrease anxiety levels. Practice for 5-10 minutes a day and make sure you take big belly breaths.

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When you restore and nourish your gut, you may notice that bloating, brain fog, cramps, skin rashes, and hormonal imbalances go away. All of those symptoms are common when a person experiences leaky gut syndrome, which is more common today than ever before. The digestive system cannot properly process the harsh foods in the Western Diet. Because of this, harmful substances or undigested particles permeate through the intestinal walls and into the bloodstream. That’s not good news, in case anyone was wondering.

What Is Leaky Gut?

When particles enter the bloodstream from your digestive system, the body experiences system-wide inflammation. This triggers an immune response all over the body, and failure to address this can lead to food sensitivities, arthritis, IBS, skin issues, and more. Some people don’t think that this can happen, but research proves otherwise. According to several research studies, leaky gut is responsible for many health conditions outside of those that occur in the gut. The gut and immune system are closely connected and making subtle changes can improve overall bodily health, not just digestion.

A dietary change is the best first step you can take when it comes to repairing the gut. It can take time to help remedy the damage, but it is possible to see results. In addition to changing the diet, though, many supplements and herbs can lend a helping hand. If you have leaky gut syndrome, consider the following supplements to improve overall wellness. 

Quercetin

Quercetin is a plant pigment, also known as a flavonoid, that exists in many plants and foods. It is readily available in onions, buckwheat tea, ginkgo biloba, St. John’s wort, green tea, and American elder. According to research, quercetin works to enhance the function of the intestinal barrier, which can help prevent leakage. It also works to reduce inflammation and boost immune function.

Marshmallow Root

The reason that health experts recommend marshmallow root for people with leaky gut is because it has a high mucilage content. That helps to cover your digestive tract in a protective lining, and it also works to support the gut’s reaction to inflammation. When you combine marshmallow root with ginger, you can help protect yourself against stomach ulcers. Lastly, marshmallow root exhibits an ability to restore the integrity of tight junctions in the intestinal wall.

L-Glutamine

L-glutamine is an essential amino acid that has natural anti-inflammatory properties. Cells that line the intestines use glutamine as fuel to keep them healthy and well. Researchers believe that taking L-glutamine supplements may help repair the intestinal wall and help those with leaky gut. Additionally, glutamine levels drop when people experience too much stress, which can make people with leaky gut vulnerable. That’s another reason to take L-glutamine.

Turmeric

Curcumin, which is the active compound in turmeric, has a proven history of benefitting the body in more ways than one. It exhibits anti-inflammatory, antioxidant, and anti-viral properties. It works to boost memory and reduce inflammation in joints and the gut. Curcumin can also improve the function and lining of the intestinal wall. It works to contract the proteins of the intestinal lining, which ultimately squeezes cells closer together. To help repair leaky gut, it’s best to take 10 grams of turmeric per day.

Probiotics

You can’t go anywhere these days without hearing about probiotics. That is because they are that beneficial for your health. If the bacteria in your gut are not beneficial, you run the risk of intestinal permeability. This makes it impossible to heal from leaky gut. Certain probiotic strains work to improve immune function and assist with balancing hormones. One study found that gut permeability decreased in people who supplemented with probiotics. Probiotics are friendly bacteria that you introduce to your gut. They can help your microbiome thrive! When you purchase probiotics, please do research or ask your health care professional for recommendations. The strains do different things, but you also need diversity to create a healthy microbiome. 

Slippery Elm

One of the great things about slippery elm is that it works to increase mucilage content in the digestive tract. It’s similar to marshmallow root in that regard. It also stimulates nerve endings to boost mucus recreation, which counteracts any excessive acidity that exists in the gut. That’s why many people who develop ulcers benefit from taking this herb. Finally, slippery elm provides essential antioxidants to the gut, making it a great addition to your leaky gut diet.

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The arrival of warmer weather and longer days announces spring. At the same time, spring ushers in a series of seasonal allergies. For many people, spring or fall consist of lots of sneezing, itching, and congestion. What can be done to make sure that you don’t experience these symptoms? 

Around 50 million Americans suffer from some form of allergies. A lot of people have allergies that require medical care, but milder allergic reactions can be remedied with simple solutions. Even people with more severe allergies can also benefit from numerous home remedies. It’s possible to get rid of congestion, water eyes, itchy eyes, sinus irritation, or headaches with natural ingredients. You’ll learn more about how to do that in this article. 

What Are Allergies?

Health experts define an allergy as a bodily reaction to an antigen in response to initial exposure. Pathological immunological reactions like sneezing, congestion, itchy eyes, or skin rashes can also indicate an allergy. In simpler terms, an allergy indicates that the immune system is hypersensitive to an allergen. Many common allergens include dust, particular foods, pollen, animal fur, or mold. 

An allergic reaction occurs when the body responds to allergens. The body produces histamine, which is its way of counteracting the allergen. That’s why you can experience allergy symptoms. Seasonal allergies, also called rhinitis or hay fever, typically worsen when pollen levels increase, i.e. during a change of seasons. This following home remedies should come to your aid when you experience those milder seasonal allergies. 

The Neti Pot

If you have a runny nose or feel any sinus congestion, the neti pot can come to the rescue. Fill this pot with a saline solution that will help flush out the nasal cavity. Not only does it loosen mucus, but it also helps get rid of allergens or irritants. This is a classic practice in Ayurvedic medicine, so people have been doing it for hundreds of years. Create a saline solution with filtered water and salt (the exact recipe will vary). Tilt your head sideways so that your right ear is facing the ground. Pour the solution into your left nostril, breathe through your mouth, and allow it to drain out your right nostril. Once you are done, complete on the other side. 

Keep Indoor Air Clean

Believe it or not, indoor air can be worse than outdoor air at times. It also happens to be the perfect place for allergens to irritate you. Consider purchasing indoor plants to help improve air quality in the home. Keep the air dry with a dehumidifier and use air conditioning, if you have it. Make sure to change your air conditioning filters so that you aren’t recycling dust particles. Lastly, vacuum carpets and keep floors clean to minimize dust accumulation.

HEPA Filters

To piggyback off of the aforementioned tip, high-efficiency particulate air (HEPA) filters help keep indoor air clean. They trap more pet dander, airborne irritants, dust, and allergens better than the average filter. There are portable air cleaners with HEPA filters that help purify the air in single rooms or confined spaces. Consider placing one in the room in your house where you spend most of your time. The bedroom is a great place for a portable air cleaner. It may even help you sleep better.

Eucalyptus Essential Oil

If you experience sinus congestion and want to clear the nasal passageways, you need eucalyptus essential oil in your life. Research studies found that the antibacterial properties of eucalyptus essential oil help combat allergens or bacteria in the nostrils. Additionally, the anti-inflammatory properties and menthol-like sensation you get after inhalation can make breathing easier. You can drop a few drops in a warm bath, steamy shower, or in a diffuser to aid breathing.

Eat Probiotics

If your immune system is functioning at a higher capacity, it’s easier to fight off foreign invaders or irritants that enter the body. One of the best ways to improve immune function is by promoting healthier gut flora. According to research, the more beneficial bacteria that exist in the gut, the better you are at defending against viruses, allergies, and infections. When choosing probiotics, it’s best to opt for soil-based organisms. Fermented foods are some of the best sources of probiotics!

Herbal Teas

Tea seems to nourish the soul, and your sinuses if you are experiencing allergies. The steam from the tea isn’t the only thing that’s beneficial. Peppermint tea, for example, contains menthol, which acts as a decongestant and expectorant. If your allergies cause mucus buildup or hardened mucus, peppermint can help clear it out. Green tea also contains powerful antioxidants that help prevent mild allergic reactions. A little tip: don’t drink chamomile tea if you have spring allergies because it can cause reactions if you are allergic to ragweed. 

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The Flora Balance is an herbal supplement intended to help support balance of body’s internal ecology.

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Every single day, the body is exposed to numerous viruses, bacteria, toxins, and pathogens that can compromise your health. Thankfully, the immune system has specific cells that work to neutralize these foreign invaders on contact. Well, this is true if your immune system functions optimally. If your immune system is impaired for whatever reason, your health could be at risk. 

One of the easiest ways to keep your immune system in tip-top shape is by maintaining a healthy balance of gut flora. The 100 trillion bacteria that inhabit your gut have more influence on your overall health than you realize. Some of these bacteria are beneficial, while others are unfriendly and harmful to your health. When the scales tip in favor of unhealthy bacteria in the gut, things start to go south, also known as dysbiosis. This has been linked to insulin resistance, obesity, inflammatory bowel disease, inflammation, and colorectal cancer. 

Exposing the gut to certain foods or dietary toxins threatens your ability to metabolize and absorb nutrients. Failure to absorb essential nutrients can cause poor mental and physical health. Keeping your gastrointestinal system strong and the beneficial bacteria alive is the answer! You can’t do that if you continue to destroy your gut with the following things. 

Taking Too Many Antibiotics

Antibiotics can help treat numerous infections, or help prevent infections from occurring after a surgical procedure. They also destroy your gut health, killing both beneficial and unhealthy bacteria. Taking too many antibiotics affects the bacterial diversity and composition in your gut,  leading to long-term health problems. After you complete a dose of antibiotics, most bacteria return within one to four weeks, but their levels are never the same. When some bacteria come back, they can even become antibiotic-resistant. 

Stressing Too Much

Stress leads to psychological, emotional, and physical complications. Studies found that stress can influence both the abundance and the types of bacteria in your gut. Since the gut communicates with the brain, it can affect your overall mood. Research suggests that Lactobacillus, beneficial bacterium, actually decreases when exposed to stress. The gut-brain axis is a powerful highway of communication, so keep your stress in check if you want to maintain healthy microbiome. 

Not Sleeping Enough

Sleep is the answer, people! Well, maybe not to the secrets of the universe, but sleep helps the body recover and keeps you balanced. The body has a circadian rhythm, which is the clock that tells you when to go to bed and when to wake up. This internal clock affects your hormones, and it can keep you alert or make you tired. The gut has a similar circadian-like rhythm and disrupting it can negatively affect gut bacteria. One study found that two days of sleep deprivation caused changes to gut flora, increasing the presence of bad bacteria that leads to weight gain and diabetes. 

The Western Diet

The Western diet is something that the Western world is accustomed to. It also happens to be one of the primary reasons that a high percentage of the adult population experiences poor gut health. All of the meat, refined sugars, unhealthy fats, processed ingredients, dairy products, hormones, and antibiotics wreak havoc on gut microbes. Additionally, the lack of fiber impairs the body’s ability to efficiently move food through the digestive tract. There’s an abundance of research documenting the fact that the Western diet alters gut microbiota. This alteration leads to obesity and other metabolic diseases, and it increases the risk of gut inflammation. 

The Sedentary Lifestyle

The amount of time people spend in a seated position increases yearly. People all over the world continue to develop pathogenic gut bacteria, which lowers the diversity of beneficial bacteria. This can contribute to a higher risk of chronic diseases and conditions. Couple this sedentary nature with lack of exercise and gut health goes way down hill. Physical activity can improve gut health! Several studies found that higher levels of exercise lead to diverse gut flora and better metabolic health. Failure to exercise increases the production of harmful bacteria in the gut. 

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Every person on the planet has a unique microbiome. Sometimes, health experts refer to the microbiome as a genetic footprint, because it can determine DNA, hereditary factors, body weight, and much more. In recent years, digestive health, specifically the microbiome, has become a highly researched subject. The reason for this is because researchers recognize how the foods in the common Western diet negatively affect the body. Giving the body foods that nourish gut microbiota should be everyone’s goal, and we’re going to explain why in this article. 

What Is The Microbiome?

The human gastrointestinal microbiome is an entire system of microorganisms that exist in the digestive system. Often referred to as gut flora, the gut, or intestinal flora, the microbiome plays an integral role in maintaining overall health. In order to experience this benefit, you have to nourish the gut with foods that promote the growth of beneficial bacteria. An overabundance of harmful bacteria in the gut can lead to numerous health conditions. Tipping the scales in favor of more beneficial bacteria in the gut can lead to better immune function, faster metabolism, and a reduced risk of chronic inflammation. 

The microbiome is by no means easy to understand. It’s a far-reaching ecosystem that operates on a microscopic level. It contains trillions of organisms that have very specific roles in the body. Research shows that an unhealthy microbiome (too many unhealthy bacteria in the gut) can lead to the development of autoimmune disorders, leaky gut syndrome, dementia, heart disease, cancer, and more. Each person builds their own microbiome, which means that it’s possible to reverse the damage that’s been done over the years. Change the way you eat, get more sleep, reduce stress levels, and exercise regularly to improve your microbiome. 

The Microbiome Diet

Diet, more than anything else, plays the biggest role in establishing a healthy microbiome. If you are familiar with gut health, you understand the importance of probiotics and prebiotics. The former are beneficial bacteria that improve gut health, while the latter provide nourishment for probiotics. These are not simply “buzz words” that without meaning; rather, both are necessary if you want to maintain a balanced ecosystem in the digestive system. According to research, changing your diet in the slightest can create an imbalanced microbiome, throwing the entire system out of whack. This can lead to weight gain or slow metabolism. On the other hand, eating foods that nourish the gut can make weight loss easier. Additionally, another animal study found that transplanting gut microbiota from fat mice to lean, germ-free mice led to a rapid increase in body fat without eating additional food. Gut bacteria influences hormone production, nutrient extraction, and fat storage. This is why feeding the gut the correct foods is such a popular health topic. 

How The Microbiome Diet Works

A diet that is rich in processed foods, fat, sugar, artificial flavors & colors, and refined carbohydrates is horrific for the gut. All of these foods make it easier for harmful bacteria and pathogens to grow in the gut, messing with the healthy ecosystem. In order to repair the gut, you have to first practice the four R’s:

• Remove:  If you want to repair your gut, you have to remove processed foods, added sugars, hormones, antibiotics, and pesticide foods from your diet. 
• Repair: In order to repair the gut wall, you have to consume more plant-based foods and supplements that work to nourish the gut. 
• Replace: This step requires you to replace your stomach acid and digestive enzymes with higher quality substances. This means you should eat herbs, spices, and take natural supplements for optimal digestive health. 
• Reinoculate: Load up on foods with high probiotic and prebiotic content in order to replenish the gut with healthy bacteria. 

This is a very restrictive process, but it is necessary if you want to establish a healthier microbiome. This is the first phase and it should take 21 days. Try your best to focus on probiotic-rich foods, organic fruits and vegetables, and foods that contain prebiotics. 

Phase 2: The Metabolic Boost

After the first 21-day phase where you employ the four R’s (listed above), the gut begins its healing process. Inflammation should theoretically go down and beneficial bacteria should be present. During the second phase, you should still avoid gut-damaging foods. You can add more foods back to your diet, some of which include legumes, sweet potatoes/yams, gluten-free grains, and kefir, goat’s milk, or sheep’s milk.

Phase 3: The Lifetime Tune-Up

The gut should be healed by now. Yay! This is essential the maintenance phase of the gut healing process. You can add more foods back to your diet, but continue to pay attention to the way the body reacts to foods that you add back into rotation. If you eat damaging foods, the body will let you know via symptoms that seem abnormal. 

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Gut health is one of the most popular topics in the health world at the moment. It’s safe to say that most of the American population needs to increase alkalinity and fix their gut, but where do you start? How do you increase beneficial gut bacteria? 

While it’s always recommended to make diet and lifestyle changes, there are other ways to promote healthy gut flora and improve digestion. A healthy digestive system can improve immune function, cognitive function, and your ability to have regular bowel movements. Implement the following strategies into your life to benefit your digestive system. 

Consume Soluble And Insoluble Fiber

Nutritionists or doctors always suggest that people include more fiber in their diet. A high-fiber diet does help to keep things moving through the digestive tract. This can help ward off digestive complications like constipation, hemorrhoids, or diverticulitis. The fiber recommendation is a little too general, though. You need to consume both soluble and insoluble fiber. The former draws in water to prevent watery stools, while the latter isn’t digested by the body and adds bulk to stools. Great sources of soluble fiber are oat bran, nuts, legumes, and seeds, and great sources of insoluble fiber are wheat bran, whole grains, and vegetables. 

Reduce Your Gluten Intake

Gluten didn’t used to be an issue, but wheat wasn’t hybridized or grown with genetically modified organisms a couple generations ago either. Nowadays, wheat has completely different proteins, which many people cannot tolerate. A lot of people develop inflamed or weakened gut lining after consuming gluten. There are many gluten-free alternatives, so try experimenting with them in your diet. 

Choose Probiotics

Probiotics are present in the digestive tract and they work to keep the body healthy, enhancing nutrient absorption and immune function. Probiotics may even help to break down lactose and remedy symptoms of irritable bowel syndrome (IBS). These beneficial bacteria can become overwhelmed by unhealthy foods and lifestyle choices, leading to the development of excess bad bacteria in the gut. Start consuming probiotics in the form of fermented vegetables, kombucha, kefir, sauerkraut, or miso on a daily basis. You also need to consume prebiotics to feed the probiotics. Great prebiotic foods include bananas, onions, legumes, oats, fruits, and a variety of whole grains. 

Hydrate With Water

The more water you drink, the healthier your digestive system will be. To the recommendation above, water helps maintain the balance of good and bad bacteria in the gut. It also works to clean out any built-up waste in the digestive tract. The ideal recommendation for optimal hydration is to drink half your body weight in ounces of water per day. If you weight 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Get More Sleep

This seems like an odd tip in regards to improving gut health, but the constant communication between the gut and the brain can affect your sleep. If your microbiome (the microorganisms that live in your digestive system) is out of balance, it cannot produce dopamine, serotonin, and GABA, all of which are neurotransmitters that regulate mood and sleep. When your gut isn’t healthy, your sleep can suffer. It’s difficult to get the amount of sleep we need, but it is a health priority!

Manage Stress

When you harbor a lot of stress, you can experience a variety of physical and emotional responses. From sleep troubles to more serious digestive disorders, stress can do a lot of damage to the body. Studies have shown that high cortisol levels can increase your risk of gut-related conditions, including IBS, GERD, and Crohn’s disease. There are numerous ways to reduces stress, but we recommend meditation, yoga, Tai Chi, frequent massages, breathing exercises, or walking in nature. 

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There are foods that support gut health and there are foods that create gastrointestinal problems. The foods that support gut health contain microbes that feed beneficial bacteria in the gut. Foods that are unhealthy upset the gut microbiome, tipping the scales in the favor of unhealthy gut bacteria. This article intends to inform you about the foods that ruin your gut health.

Firstly, we must establish that each person reacts differently to different foods. Each person’s gut health also depends on diet, food sensitivities, allergies, and lifestyle choices. Someone with food sensitivities may suffer from gut health issues when he/she eats a food that promotes the growth of beneficial gut bacteria.

What Is The Significance Of Gut Bacteria?

The human gut contains over 100 trillion bacteria, known as gut flora. Some of these bacterial species that inhabit the gut are friendly, while others are not. Friendly gut bacteria destroy harmful bacteria and microorganisms, and they are necessary for digestion. They also produce vitamin K, short-chain fatty acids, and folate. Harmful gut bacteria increase the risk of insulin resistance, obesity, weight gain, inflammatory bowel disease (IBD), chronic inflammation, and colorectal cancer. This is why it is important to have more good than bad bacteria present in the gut at all times. Below, you’ll find numerous foods that harm gut bacteria. 

Diet Soda

A lot of people drink diet soda because it is free of calories and sugar. It was originally marketed as a healthier alternative to regular soda, but this is not the case. Diet soda contains artificial sweeteners, which upset microbes in the gut. A small study in Israel examined the effects of aspartame, sucralose, and saccharine on the gut. Results indicated that they altered gut bacteria and increased glucose intolerance, which increases a person’s risk of type 2 diabetes.

Alcohol

Drinking alcohol in excess has many adverse effects on the body, one major one being that it creates inflammation and an imbalance of gut flora. Excessive alcohol consumption can increase the risk of bacterial overgrowth, which leads to acid reflux and poor digestion. Drinking a glass of red wine every now and again isn’t harmful, but pounding sugary margaritas and beers can harm gut-friendly bacteria.

Dairy Products

Roughly 65% of the world’s population has problems digesting lactose, which is the primary sugar in dairy products. Diarrhea, bloating, and gas are the three common symptoms of lactose intolerance. If you experience any of these symptoms after consuming dairy products, please consider cutting back on dairy. However, cultured products like kefir contain beneficial probiotics that are much easier on the digestive system; and they promote the growth of beneficial gut bacteria.

Soy

Besides the fact that soy is one of the most genetically modified foods on the planet, soy is a lectin-rich legume that can be difficult to digest. A common reaction to soy consumption is bloating or abdominal pain. Some people can handle small amounts of fermented soy, like natto or tempeh, because they are easier to digest.

Processed Foods

Chips, cookies, pretzels, toaster pastries, and almost every other packaged food item is loaded with preservatives and additives that harm gut flora. These foods don’t contain gut-friendly fiber, and the refined sugars and carbs only lead to the growth of unhealthy gut bacteria. Skip the snack aisle and focus on freshness for a healthier gut.

Fried Foods

Simply put, fried foods are very difficult for the body to digest. The oils that are used for frying typically contain high amounts of saturated and trans fats, both of which irritate the stomach, causing bloating, gas, or diarrhea. In addition to increasing the risk of liver disease, fried foods also promote the growth of harmful bacteria in the gut.

Sugar

Sugar is the evil ingredient that people keep coming back for. It is extremely addictive and very harmful to your gut health. Various animal studies found that sugar slows the production of proteins that keep gut flora balanced.

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Every person has his or her own eating habits or favorite foods. The underlying theme between people and food is that nobody wants to feel bloated. You don’t want to attempt to zip up those pants, you want to zip them up with ease. A flat belly may not always be in the cards because of the foods you eat, an allergic reaction, or before/during menstrual cycles (for women).

Bloating is different than extra fat around the midsection. This temporary abdominal distention affects almost everyone at some point in life. The most common cause of bloating is intestinal gas, not water weight, even though many people disagree. Fluid retention is typically seen in the feet or ankles, and the abdomen is not where fluids accumulate first. Gas isn’t the only cause of bloating, however.

Reasons For Bloating

Gluten Sensitivity

A lot of people are gluten intolerant and they don’t know it. Try eliminating it from your diet for total of three weeks and then eat something with gluten to see if it is the culprit of your symptoms.

Poor Food Combining

Some people have more sensitive digestive systems and must eat certain foods separately to avoid bloating. Fruits should be eaten alone, and you shouldn’t combine them with proteins or other foods. You also shouldn’t combine protein and carbohydrates, for example, steak and potatoes. Check out our food combining chart for help.

Irregular Meal Times

It is ideal to maintain a consistent eating schedule because eating sporadically can interfere with healthy digestion. You should also avoid eating after eight o’clock at night because this can impair digestion and sleep.

Dairy Products

Dairy is a common cause of bloating and poor digestion. As the body ages, it actually loses the necessary enzymes for breaking down and processing milk sugars, which results in bloating. Ditch dairy to see if it makes a difference.

Imbalanced Gut Flora

When healthy bacteria are more prevalent in the body, you tend to feel a lot better. Your metabolism functions smoothly, you have better energy, and you are less likely to experience bloating.

Parasites

If parasites are living in your gut, a common side effect is bloating. It is ideal to get tested for bacterial overgrowth and parasites if you believe that you have come in contact with them.

Foods That Decrease Bloating

Anise

Anise contains antispasmodic properties, which work to calm the digestive tract. It also has carminative properties that assist in the reduction of gases in the digestive tract. It also helps to reduce stomach swelling.

Peppermint

Containing menthol, which has an antispasmodic effect on the soft muscle of the digestive tract, peppermint is great for relaxing an upset stomach. It is beneficial to drink a cup of peppermint tea when you are feeling bloated to reduce the pain.

Fennel

Acting as a natural diuretic, fennel helps to flush out excess gas in the digestive system. Fennel seeds are actually more beneficial, containing antimicrobial properties that help to treat stomach pain, bloating, gas, or even lower back pain.

Ginger, Lemon, & Turmeric Tea

High stress levels have been associated with low stomach acid, which can cause indigestion, bloating, and gas. If stress is the culprit of bloating, drink a combo tea of lemon, ginger, and turmeric. Lemons help to increase the production of stomach acid; turmeric has anti-inflammatory properties that soothe the digestive tract; and ginger helps the stomach move food down the digestive tract for healthy bowel movements.

Drink Up

We are, of course, referring to hydrating with water. Dehydration is one of the most common causes of bloating because the body is retaining excess water. Drinking more water helps you eliminate efficiently, remain hydrated, and decrease bloating.

Eat Fermented Foods

Fermented foods like kimchi, sauerkraut, and kombucha are naturally rich in probiotics, which help to maintain a healthy, balanced gut. Probiotics actually help repair the gut and prebiotics feed probiotics to enhance their inherent benefits.

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