5 tips for better gut health

Did you know that gut health not only affects your digestion, but also your immune system, energy levels, and mood? In recent years, research demonstrates that gut health has a direct impact on your overall health. But how do you actually improve gut health? Many people think that healthy guts require drastic changes, but luckily there are simple lifestyle changes that can make a big difference. Here are five tips on how you can improve your gut health – without having to change too much at a time!

1. Prioritize sleep

Sleep is essential for a healthy gut. Studies show that poor sleep quality can disturb the balance of gut bacteria, which can lead to digestive challenges and inflammation in the body. A good rule of thumb is to try to get between 7-9 hours of sleep every night. It is important to remember that good sleep starts earlier in the day, by exposing yourself to daylight and being active, avoiding caffeine during the evening and avoiding screentime right before bedtime.

2. Reduce stress levels

Stress has a direct impact on your gut health. Being stressed can disturb your gut, causing imbalance and create inflammatory reactions. However, reducing stress levels is easier said than done, and sometimes it's hard to avoid. But trying to plan for an everyday life with less stress or implementing actions that reduce stress can make a big difference. Examples of this can be meditation, yoga or daily breathing exercises that can help reduce stress and give the intestine better conditions.

3. Move more

Physical activity is not only good for your body in general – it also has a positive effect on gut health. Exercise can increase the diversity of good gut bacteria and contribute to better digestion. Through movement, you ensure that your intestine moves and do its job efficiently. But physical activity doesn't have to be extreme and hard – it's just as important to go for daily walks, do light strength training or yoga. The activity that gets done is the best one – and daily movement has a good effect on gut health.

4. Drink enough water

Fluid intake is essential for well-functioning digestion. Too little fluid can lead to constipation and reduced bowel function. And the very best liquid is, of course, water. A rule of thumb is to drink at least 1.5-2 liters of water per day, and preferably more if you are active or sweat a lot.

5. Add pre- and probiotics to your diet

You don't have to make big changes to the food you eat; small adjustments can have a big effect. Probiotic foods such as yogurt, kefir, and fermented vegetables can help strengthen the gut microbiome. In addition, prebiotic foods such as oatmeal, onions, and bananas can nourish good bacteria in the gut.

Small steps give big results

Remember - you don't have to turn your lifestyle upside down to take care of your gut. By prioritizing sleep, reducing stress, moving more, drinking enough water, and adding some gut-friendly foods, you can boost your gut health in a simple way. Not sure which foods are best for you?

Prokarimi's microbiota test gives you answers to how your gut is doing. It tells you which bacteria you have a lot of and which you have little of – and if there is an imbalance. Based on this, it will be able to give you customized advice on how to improve your health, based on your test results - so you can get that good gut feeling again!