How can I improve my gut microbiome? Health tips

Heather Campbell
 min read

How can I improve my gut microbiome?

How can I improve my gut microbiome? Health tipsIt’s not that hard. Avoid stress, eat slowly, reduce stimulants, and take your time at the table.

How can I improve my gut microbiome? Introduction

The intestinal microflora contains billions of intestinal bacteria.

Stress and anxiety, together with dietary errors and rapid food intake have an impact on digestion.

They can stimulate or slow down intestinal movements and can modify the microflora.

How can I improve my gut microbiome? Benefits of intestinal flora

With an unhealthy gut, we no longer get all these benefits of the intestinal flora:

  • Strengthening of the intestinal immune system.
  • A healthy gut microbiome, able to fight aggressors and stress.
  • Elimination in a few days or maintenance in sub-dominance of pathogenic bacteria.
  • Degradation of nutrients that are not absorbed by the small intestine.
  • Certain foods, fruits and vegetables, tea, etc. containing fibers and antioxidants are resistant to digestive enzymes and can reinforce our intestinal flora in a beneficial way for the whole body.
  • Additional contribution of vitamins thanks to certain bacteria which synthesize them.
  • Production of fatty acids to reduce bad cholesterol.
  • Protection against food hypersensitivity, inflammatory reactions and allergies, etc.

How can I improve my gut microbiome? What to avoid

Avoid stress during the meal

Stress during the meal lowers the body’s secretions of cortisone, melatonin, testosterone, etc.

For example, eating in front of the television isn’t a good idea.

The emotional shocks perceived by the first brain (negative news, for example) provoke microtraumatisms to the stomach (the second brain).

Even the different lights emanating from the screen will have a negative impact.

It is essential to sit down at the table in a relaxed spirit.

If you’re under stress, you should practice some wellness breathing exercises just before eating.

Never forget that relaxation, during the meal, enhances the harmonization between the two brains.

The superior brain will put the other one (the belly) in a state of perfect receptivity.

With this in mind, always try to establish a routine for serving and clearing the table.

A short walk after a meal or even washing the dishes together will help you relax and digest properly.

We always eat too fast

The other major element concerning food is the slow intake of food.

In other words, eating slowly is one of the conditions for a healthy stomach.

Related: What are the benefits of eating slower and regularly?

You should never swallow food quickly, without chewing.

Even the first few bites must be abundantly impregnated with saliva.

Saliva is a mixture of water, proteins and mineral salts (calcium, phosphorus), which protects the teeth.

Thanks to its enzymes, saliva reduces the acidity of the mouth.

Its disinfectant action is crucial in the assimilation-elimination process.

Digestion  starts before eating when you feel your mouth watering.

In case of absence of saliva, or too little secretion, there could be problems, in particular with gastric acidity.

Beware of drugs

Drugs which modify the chemical composition of saliva and dry the mouth not only change the taste of food but also have harmful effects on the stomach.

Coffee and tea, tobacco and any alcohol taken before food are disrupt digestive fluid.

Neurodepressants, anti-inflammatory drugs, etc., often cause digestive disorders, induce functional disorders.

And they are notorious weight gainers.

Note that breathing-relaxation exercises promote the secretion of saliva.

Eating slowly is essential, but it is not enough.

Even the smallest dental infection, or cavity, disrupts the chemical balance of the saliva and has consequences on the digestive system.

You can see neurovegetative disorders disappear completely following dental care.

How can I improve my gut microbiome? Eating habits for a healthy gut

Tobacco

Tobacco is the mortal enemy of vitamins, and should be avoided at the table.

One cigarette is 15 minutes less of life. Do the math yourself.

After the meal

Pay attention to your digestion between one and three hours after the meal.

Make a note of the foods that you do not tolerate physically (heartburn, bloating, spasms, fatigue, drowsiness).

Also psychologically (lack of concentration, energy, nervousness).

Don’t cut out anything, but reduce the amount and reverse the order of the dishes.

For example: melon or tomato, which you may not tolerate as a starter, could be very well digested at the end of the meal.

A whole artichoke can create bloating, but a half artichoke will be very beneficial.

Raw vegetables are more digestible at the end of the meal than at the beginning.

Reduce the amount of sweetened dessert, as sugar slows down digestion.

The drinks

  • It is imperative to avoid sugary drinks at the table.
  • Do not exceed one glass of wine or beer, taken if possible in the middle of the meal.
  • Vary the mineral waters.

How can I improve my gut microbiome? Other tips

The meal setting

You must be relaxed and sitting down, in a quiet place.

Noise has a negative effect so try to avoid too noisy an atmosphere.

Slow food intake

It is essential for a good assimilation and elimination, essential so that the saliva mixes with the food.

Meal times

An interval of at least four hours must be kept between each meal.

In the case of intense physical or intellectual activity, three hours is enough,

The ideal menu

Your menu should include all three food categories (carbohydrates, proteins, fats), vitamins and trace elements.

Try to vary from meal to meal and from day to day.

When leaving the table

You should feel good, rested and relaxed.

The number of meals

The ideal day consists of three meals, including the inevitable breakfast.

Depending on the physical or intellectual activity, a snack can be added in the morning and a snack in the afternoon.

Eliminate all extra forms of snacking, day and night.

Stress at the table

If you are stressed or upset, wait a few minutes and do some abdominal breathing.

Food for pleasure

It should be dictated by your tastes, inspired by your appetite, and respect diversity.

How can I improve my gut microbiome? Conclusion

This article explains how important it is to avoid stress, eat slowly, reduce coffee and alcohol and make sure that you don’t eat too fast.

These are small but essential changes and tips that can change your life for the better.

Start off by being more mindful of what, how and when you’re eating.

When you’ve got that down, look ahead to see what dietary changes you can make for better gut health.

RelatedHow to improve or restore healthy gut flora

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More