Heal Your Gut For Better Health

Your body contains trillions of microbes. The type and quantity of this microbiome, the bacterial species in your gut (digestive tract) influence your metabolism and determine how efficiently you will lose or put on weight on your belly.

Heal Your Gut For Better HealthResearch suggests that healthy gut flora has important role in maintaining optimum health. It facilitates normal functioning of digestive system; controls appetite; regulates metabolism; maintains blood pressure; produces vitamins and hormones; and boosts immunity and mental health.

However, various lifestyle factors (chronic stress, poor diet and environmental toxins) cause significant overgrowth of unhealthy microbes in your body, which disrupts the balance in your gut. This modulation in the composition and metabolic activity of your gut flora triggers inflammation and damages your intestinal lining resulting in leaky gut. As a consequence of leaky gut you get elevated blood sugar levels, which stimulate production of insulin (fat-storing hormone) and leptin (the hunger hormone). This condition makes it difficult for you to lose fat especially in your abdominal region and increases your risk of metabolic diseases, too.

So, if you have any of following symptoms (gas, bloating, constipation, diarrhea, fatigue, nausea, frequent illnesses, sugar cravings), you need to take immediate steps to heal your gut.


Here are few steps to restore healthy gut flora and lose belly fat:

  1. HYDRATION: Staying hydrated is crucial to foster friendly flora in your gut. Your gut needs water for proper digestion of food, maintaining balance of microflora and flushing out toxins and wastes from the body. Drinking water before meals besides increasing your metabolic rate; prevents overeating and makes you feel full for longer. It also helps in eliminating sugar or calorie consumed via sodas, juices or alcoholic drinks. So, keep yourself hydrated by drinking at least 8-10 glasses of water every day, to heal your gut and reduce belly fat.
  1. DIET: The food you eat determines the type of bacteria you are feeding in your gut.
    1. Limit foods that feed unhealthy gut bacteria: Refined carbohydrates, sugary, fatty foods and alcohol, all these foods feed pathogenic bacteria and are toxins that stop good bacteria from growing in your gut. As, gut bugs thrive on such foods, they produce cravings for these junk foods. So, eliminating these foods from your diet besides helping you take control of your gut flora, aids in losing belly fat.
      1. For the same reason avoid artificial sweeteners (splenda, sucralose and others) and watch your intake of fructose, as these sugars serve as fertilizer for unhealthy microflora (bacteria, yeast and fungi), which disrupts the balance in your gut.
      2. Also a diet high in animal fat and protein (meat and cheese) feeds a type of bacteria that triggers inflammation and intestinal diseases. So, limit your meat intake to once a week.
    2. Eat fiber-rich whole plant foods: Whole grains (whole wheat, brown rice, oats, barley, millets), legumes, vegetables and fruits are also called prebiotics, as these are rich in fiber, which acts like fertilizer in nourishing healthy and diverse microflora in your gut. These fiber rich foods make you feel full for longer and also discourage the growth of bad bugs, which helps in combating cravings. When you eat, whole fruits the fiber and polyphenols content help in balancing out the effects of fructose and reduce inflammation caused by unhealthy bacteria. So, do make sure that you eat a fiber rich whole food diet after a junk food treat to replenish good bacteria.
      Heal Your Gut For Better Health
    3. Include Probiotics or Fermented foods: Probiotics are type of healthy bacteria that are similar to the ones found inside your gut and fermented foods are the natural source of probiotics. To enjoy fermented food with maximum amount of beneficial bacteria make your own fermented vegetables (kimchi and sauerkraut), kefir, raw pickles, olives, yogurt, cheese, tempeh, miso and natto.
    4. Add variety in your meals: Eating variety of fiber-rich, nutritious, whole foods helps in nourishing diverse and rich microflora in your gut. This helps in controlling the population of unhealthy bacteria and thereby reduces the risk for inflammation and leaky gut syndrome.
  2. Healthy Lifestyle:

    1. Exercise: Exercise helps in boosting healthy bacteria in your gut by increasing your intestinal flow rate and boosting metabolism. Research shows that microbiomes of people who do regular exercise are more diverse than that of people, who don’t. In another study, a significant increase in number of healthy bacteria was found in the microbiota of rats, who had access to exercise.Heal Your Gut For Better Health
    2. Manage your stress: Stressful conditions trigger release of “fight-or-flight” hormones i.e. cortisol, norepinephrine and epinephrine. When you have chronic stress, your cortisol level remains high for a prolonged period of time, which creates a condition of chronic starvation and leads to formation of stubborn belly fat. Stress also weakens the health of your gut by releasing inflammatory cytokines and causing imbalance in your microbiome. So, to heal your gut schedule sometime daily for stress reducing activities such as relaxation exercises (mindfulness, yoga and meditation), spending quality time with family, watching or reading something funny.
    3. Adequate Rest: A consistent sleep cycle helps in production of hormones melatonin and prolactin. Research shows that these hormones help in proper digestion of food by maintaining balance in your gut. Circadian disorganization due to travel, shift job or other reasons alters intestinal microbiota, so you must practice good sleep hygiene and get at least 7-8 hours of sleep, to restore balance in your gut.
  3. Less exposure to Toxins: When toxic chemicals from your environment, food and household products make way into your gut, they trigger an inflammatory cytokine response. This leads to increased fat storage and decreased fat breakdown. So, limit your exposure to toxic chemicals by choosing pesticide, fertilizer and antibiotic free organic food and using all-natural household products.
  4. Avoid Antibiotics: Excessive and inappropriate use of antibiotics can cause serious damage to your long term health, as these antibiotic pills kill both healthy and unhealthy bacteria in your gut. So, explore natural alternatives, as much as possible.

Dr. Patrick Quillin

Dr. Patrick Quillin, PhD,RD,CNS is an internationally recognized expert in the area of nutrition and health. He has 30 years experience as a clinical nutritionist, of which 10 years were spent as the Vice President for a leading cancer hospital system where he worked with thousands of cancer patients in a hospital setting. He is a Best Selling Author with 18 books which have sold over 2,000,000 copies and also a Keynote Speaker.

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