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How can I improve my gut in 3 days?

Fiber is key to a happy gut , especially indigestible fiber. Indigestible fiber, aka prebiotics, boost the bacteria you already have instead of adding new bacteria, like probiotics. ... Add high-fiber foods to every meal raspberries. green peas. broccoli. beans. lentils. whole grains.

healthline.com - How to Reset Your Gut in 3 Days - Healthline

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Share on Pinterest Trust your gut How do you know if your internal microbiome is healthy and happy? “It’s a gut feeling,” says Dr. M. Andrea Azcárate-Peril, a director at the Microbiome Core Facility at the University of North Carolina. Quite literally. With bacteria and other microbes vastly outnumbering the human cells in our bodies, we’re more bacteria than human. Our bodies can’t function properly without them. They support our immune system, help us process and absorb nutrients, and lower the risk many conditions , including: obesity

heart disease

diabetes

cancer

mental health and mood conditions Many chronic and autoimmune diseases have also been linked to a microbiotic imbalance — or dysbiosis. This just means: Trust your gut when it’s feeling funny and revisit the state of your health. Most people already have an idea of how healthy their gut is, according to Dr. Ami Bhatt, an assistant professor and researcher at Stanford University. She says that the intestinal microbiome “really does lend itself to people doing experiments on themselves and figuring out what works for them.” There are roughly 100 trillion bacteria in the digestive system alone. It may seem like a tall order to change them, but the good news is that your microbiome can quickly change. Research has shown that within two to four days of eating right, your gut microbiome can change. So what are you waiting for? Follow this 3-day fix to build and diversify your gut army and support lasting change for the better. The rest of the week A healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support a healthy gut. But if you’re only going to stick with one thing: Change your diet to include more whole foods and fresh vegetables. This will have the single biggest impact. For the rest of the week: Mix it up and try new foods. Eating diverse foods leads to a happier gut and a more diverse microbiota . . Skip harsh, aggressive cleaners like bleach and use natural cleaners like soap and water instead.

Take antibiotics only when absolutely necessary.

Exercise regularly. While your microbiome may change quickly with what you eat, there are no quick fixes or overnight miracle workers for a healthy gut. Instead, it’s about sticking to the small changes that add up. “Our microbiome is a mirror of our lifestyle,” said Bhatt. “We need to enact healthy lifestyles over the long term if we are going to see that reflected in our microbiome.” Mandy Ferreira is a writer and editor in the San Francisco Bay Area. She’s passionate about health, fitness, and sustainable living. She’s currently obsessed with running, Olympic lifting, and yoga, but she also swims, cycles, and does just about everything else she can. You can keep up with her on her blog and on Twitter.

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