How to Improve Gut Health in Just 7 Days

The gut plays the most important role in our overall body functioning. If your gut health is poor, you will struggle through many health issues now or in the future. In this blog post, we are going to talk about the possible symptoms of poor gut health and will see how you can reset your gut in just seven days by following some simple tips in your daily routine.

You can relate these symptoms and find out if you are facing poor gut issues. I have picked up very genuine symptoms that are so common and foremost in judging poor gut health. According to multiple Scientists and Doctors, the “Gut is also known as the Secondary Brain“. So taking care of it should be on our priority list.

Here are some symptoms of Poor Gut Health:-

• Bloating – Feeling of fullness all the time even without having a meal or beverage is a basic sign of poor gut health.
• Excessive Gas – Gas is produced as a secondary product by gut bacteria when the food is not digested properly. The poorer the gut health, the more the content of gas produced in the body.
• Acid Reflux – A burning sensation is felt in the chest after eating anything. It generally happens because of eating more than the requirement and the body is not much efficient to digest it.
• Mood Swings – The gut is connected with the brain. Issues in the gut will impact our mood swings a lot.
• Skin Problems -Acne around the cheek areas, dark spots on the skin, dry skin, etc. are the common symptoms of poor gut health.
• Bad Breath – If you are experiencing bad breath after waking up in the morning or all over the day. It states you are having poor gut issues.
• Sugar Cravings – Excessive sugar cravings are the signs of poor gut health as the bad gut bacteria needs sugar for its expansion.
• Disturbed Sleep – Poor sleep patterns or getting interrupted while sleeping are the common signs of poor gut health.
• Fatigue – Always feeling low, tired, and irritated are the possible outcomes of poor gut health.

Now let’s come to our Main Topic of concern today “How to improve gut health in just 7 days”. Yes, you read it right. It is possible by following some tips and hacks along with better recipes in our daily routine, then only we can have a happy and healthy gut. Also, at last, I am going to share a magical recipe, that will transform your gut in just a week.

Follow these habits to improve your gut:-

1. Include Fermented Foods (Especially in Lunch)

Fermented foods are those that have undergone a process called fermentation, where natural microorganisms like bacteria, yeast, or fungi break down sugars and starches in the food. Fermented foods like curd, Greek yogurt, buttermilk, kimchi, miso, natto, sourdough bread, etc. are rich in probiotics and are very beneficial for our good gut bacteria.

Benefits of Fermented Foods:-

• Enhance Nutrient Absorption
• Supports Immunity
• Reduce Digestive issues
• Eases bowel movements

Add Greek yogurt to your lunch meal along with a spoon of jaggery powder in it. It will help you a lot in improving your gut in just a week. You can see the results by yourself.

2. Hydrating your body well

Poor hydration or poor water content in the body promotes poor gut health. If you don’t consume an adequate amount of water in a day, you are going to experience other problems as well like feelings of unconsciousness, fatigue, less nutrient absorption in the gut, and so on.

Benefits of Hydration:-

• Supports Gut lining
• Helps in detoxification
• Prevents Constipation
• Good absorption of essential nutrients

You need to take at least 8-10 glasses of water. You can have water first thing in the morning, before your meals, and as an energy booster with electrolytes.

3. Add Probiotics

Probiotics are live microorganisms beneficially yeast or bacteria, when consumed in adequate quantities are so beneficial for our gut. Probiotic-rich foods include Yogurt, Kimchi, Naturally fermented pickles, Miso, etc. Many supplements are also there in the market that provide a good amount of probiotics in one serving only.

Benefits of probiotics:-

• Provide strength to the gut barrier
• Helps in the growth of good bacteria
• Eases digestion
• Reduces digestive disorders

You can either include yogurt in your meal or have supplements of it to maintain nutrient balance in your gut. You should also include prebiotics like garlic, onions, and bananas in your diet.

4. Eat Balanced Meals

A balanced diet is very crucial for maintaining good gut health. It should include all the macro and micronutrients like carbohydrates, proteins, fiber especially, healthy fats, vitamins and minerals, etc. Fruits, vegetables, salads etc. should be included in your daily meals.

Benefits of Eating balanced meals:-

• Reduces Gut Inflammation
• Helps in better peristaltic movements
• Eases digestion
• Stronger Immunity

Make sure that all the meals you consume in a day should be balanced enough to provide all the essential nutrients to your body. Do not eat for your tongue (taste), eat for your Gut.

5. Sleep Well

A good and deep sleep is necessary for maintaining the mind-gut connection. Having at least 7-8 hours of sleep will result in a better digestion process and it will help in absorption of essential nutrients as well.

Benefits of Sleeping well:-

• Reduces Gut Inflammation
• Helps in better absorption
• Mind-Gut connection
• Influences appetite

Avoid screens 1 hour before sleeping and 1 hour after waking up in the morning. Exercise a bit will also help in regulating good gut health and sleep as well.

Pro Tip/ Recipe:-

Beetroot Kanji/Drink – It is a traditional Indian fermented drink, which is so rich in providing probiotics to the gut and maintaining a healthy gut. It is made by adding basic ingredients that are easily available in our kitchen.

Key ingredients:-

• 5 Litre Water
• 3 Beetroot
• 4 Tbsp Sea Salt
• 1-2 inch Ginger
• 1-2 Amla
• 2 Tbsp Mustard Seeds

Recipe:-

• Add Water to a Glass Jar.
• Add chopped beetroot, ginger, and amla to it.
• Add Salt and crushed Mustard Seeds.
• Mix it well and cover the jar with a muslin cloth or place the lid very lightly.
• Keep it aside for at least 4-5 days to let it ferment.
• Take 2 servings a day to maintain a healthy gut.
• Enjoy with your loved ones.

Herbal teas are also one of the best ways to improve gut health naturally. There are multiple simple herbal teas that you can make easily at home and enjoy their enormous benefits. You can read about the possible Herbal Teas that are beneficial by clicking here.

You can also share your own recipes in the comments or write us @hevensh05@gmail.com and we would be really glad to share the best recipes on our website.