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Last Updated on November 4, 2022
Maintaining gut health helps to enhance immunity. There are many microbes living in the gut; both harmful and beneficial bacteria. An imbalance in the gut microbiome can impact your health. It is advisable to balance your gut microbiome through proper diet and probiotics supplementation. Through reviews and research online, you can find a list of the best probiotics for gut health.
Remember to also adhere to other gut health tips including:
- Proper diet
- Effective stress management procedures
- Rest, sleep, and relaxation
Research also shows that genetics play a role in gut health. To identify gut health problems and seek solutions, below are some of the warning signs that your gut health is at risk.
- Cravings for highly processed foods that have high sugar and sodium levels.
- Experiencing regular stomach issues such as heartburn, bloating, diarrhea, and irritable bowel syndrome.
- Fluctuation in weight gain or loss without regular exercise or a change in diet. In such cases, the body either fails to absorb nutrients, process body fat, or cannot regulate blood sugar hence leading to either weight loss or gain.
- Skin problems range from eczema to psoriasis, and acne.
- Autoimmune diseases
- Fatigue and sleep disorders
- High levels of Lactose and other food intolerance
A lifestyle and diet change will help you improve your gut health. Below are a few things that you can do to improve your gut microbiome balance and enjoy high immunity and consequently good health.
1. Diet change
By reducing highly processed foods and sugar in your diet, you will enjoy better gut health. The main foods to include in your diet are high-fiber foods, fruits, vegetables, and fermented foods. Bone broth, fish, and other collagen-rich foods also enhance gut health. In case of food intolerance, you may eliminate the trigger foods to enjoy better digestive health.
2. Hydrate your body
Hydration is crucial in maintaining balance in the gut microbiome as it enhances the diversity of gut bacteria. Health experts recommend drinking at least 2 liters of clean water daily. It helps to prevent constipation and also promotes healthy skin.
3. Stress management
Stress is the major cause of poor health. It also adversely affects your gut health. Some simple stress management tips include; body fitness exercises, spending quality time with loved ones, and body relaxation massage. Seeking professional help to manage stress is also advisable in case of chronic stress. Adequate rest and sleep can also help prevent fatigue and stress.
4. Probiotic supplementation
Both prebiotic and probiotics supplements enhance gut health. Prebiotics feed the bacteria while the probiotics are live beneficial gut health bacteria. A medical professional can help you choose the best probiotics. Reading reviews and research will also help you to know the best probiotics. People with chronic illnesses or those with poor immunity should seek professional medical help before taking probiotic supplements.
Choosing the best probiotic strains for gut health
Before picking any probiotic, you should first review your gut health concerns. There are many bacteria strains, and choosing the right one will help you balance the gut health bacteria. Some of the factors to consider before choosing a probiotic are;
· CFU and dosage
Considering the number of Colony Forming Units (CFU) and dosage can help you identify the best probiotic depending on your health specialist’s recommendation. Some of the genera to consider are the bacillus, lactobacillus, and saccharomyces Boulardii which have at least 1 billion CFUs.
· Storage and expiry dates
Heat destroys microbiomes. Consideration of storage procedures and ensuring they have a longer shelf life ensures that the probiotics are of high quality. It is also crucial to pay attention to encapsulation to ensure the microbiome’s food source is sufficient while on the shelves.
· Reviews and labeling
Before picking any probiotic, it is vital to review the same. Through social media, professional reviews, and research, you can identify a high-quality probiotic.
The best probiotic strains for gut health
The above factors will help you choose the best bacteria strains for gut health. Remember the best bacteria strain will also depend on age, your existing health condition, and the imbalance of your gut microbiome. Generally, the best bacteria strains are:
- Various strains of Lactobacillus
- L. rhamnosus
Probiotics may cause bloating and an stomach upset on initial dosage. These are some of the side effects that indicate that the product is working. They should not be a cause for concern. But medical experts recommend that you focus on probiotic food more to maintain gut health. Some of the best probiotic foods are fermented foods and drinks such as yogurt, kefir, and kombucha. Maintaining gut health will impact your overall health positively.