A healthy gut doesn’t require strict detox plans or the latest wellness trend, but rather simple habits. Some of the most effective ways to take care of your digestive system are often overlooked.
While speaking to BONA, Dr Barbara Makumbi, a specialist physician and medical gastroenterologist, listed three easy ways to maintain a healthy gut.
Also see: Gut health myths that experts want debunked
Easy habits to keep your gut healthy
Prioritise a balanced diet
A healthy, balanced diet remains one of the most powerful tools for supporting digestive health.
Dr Makumbi, also known as Dr B, notes that one eating pattern that is often recommended is the Mediterranean diet. This style of eating has been associated with:
- Improved gut microbiome diversity
- Reduced inflammation
- Better heart health
- Improved metabolic health
The diet has been associated with a reduced risk of fatty liver disease and certain gastrointestinal conditions.
What does the Mediterranean diet include?
- Plenty of vegetables and fruit
- Whole grains
- Legumes and beans
- Nuts and seeds
- Olive oil (as the main source of fat)
- Moderate amounts of fish and lean protein
At the same time, it encourages limiting processed foods, refined sugars and excessive amounts of red and processed meat.
“It is not a ‘crash diet’ or short-term trend, but rather a sustainable lifestyle approach to eating,” adds Dr B. “Importantly, gut health is not about extreme restriction or expensive supplements. Consistency and balance are often more beneficial in the long term.”
Also see: Gut health obsession: Is it helpful or harmful?
Get moving
Supporting your digestive health is not only about what is on your plate, but also about physical exercise.
While it is important to move about, it doesn’t necessarily mean that you need to spend hours in the gym. Dr B explains that something as simple as walking each day can make a meaningful difference. For example, setting a daily goal of around 10,000 steps.
Implement small lifestyle changes
Smoking and vaping can have negative effects on the digestive system and overall well-being. Dr B also shared that alcohol is another factor worth considering.
While many people enjoy an occasional drink, the gastroenterologist points out that moderation remains key.
Also see: The connection between gut health and anxiety
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