THE BEST WAY TO IMPROVE YOUR GUT HEALTH NATURALLY may not be so obvious, especially if you’ve got an unexpected bug or Traveler’s Revenge

In this article, we’ll discuss how to deal with those surprise gut attacks, whether you’re away on a trip, stuck at work, or if you just returned from another country.  

And later I’ll share with you our best tips for SMOOTH MOVES, naturally!

Improving your gut health naturally can be achieved fairly quickly through a combination of diet and lifestyle changes. Some changes may include eating a balanced diet that includes nutrient-dense, fiber-rich foods, avoiding processed, chemical-laden foods, and reducing chronic stress. 

These are all important first steps for improving the balance of your gut’s microbiome. Additionally, nutritional supplements that include probiotics and prebiotics can help to support the growth of beneficial bacteria in your entire gastrointestinal tract.

Chronic constipation has been reported in 15% to 25% of the general population. Have you ever noticed that your gut motility changes when you travel? When your routine changes so dramatically, that can really clog your gut.  Traveling is a great way to take a break and enjoy life, to explore the world around you. But if you’re like me, there are  not-so-pleasant side effects, like constipation. We splurge on sugary foods, eat on the go, and drink far less water than usual. 

All these add up to changes moving in the bowel. So when that happens, try to choose food for its nutritional value and stay well-hydrated, especially while traveling. 

Being proactive is the best way to avoid constipation before it even starts. 

Clinical studies have evaluated the use of probiotics in both adults and children for the treatment of functional constipation. Study results reveal that the most widely used probiotic microorganisms are in the genera Bifidobacterium and Lactobacillus. 

Adults with functional constipation have significantly decreased numbers of bifidobacteria. 

In humans, inulin is shown to be the most promising prebiotic, while B. lactis and L. casei Shirota probiotics were shown to increase defecation frequency. The latter strain was shown to be more effective in improving stool consistency and constipation symptoms.

Patients treated with these probiotics significantly improved after just 30 days. The study findings summarize that patients with constipation appear to have a unique microbiota composition, which differentiates them from healthy individuals.

It’s a good idea to plan ahead. Eat plenty of fiber and stay hydrated with pure water. Use food as a natural laxative. 

Natural laxative foods like certain fruits, vegetables, fiber-rich foods, and even some herbs or herbal teas are gentle on the digestive system. And they provide relief from those uncomfortable symptoms that can really bog down your energy. Natural laxatives can provide a safer option if you don’t want harsh chemical-based laxatives. And natural laxatives can also be used to prevent constipation by helping the digestive system stay regular. 

Specific fruits, with high fiber content, can have a smooth laxative effect, rather quickly. Some of the most common fruits known to ease your bowels are apples, prunes, apricots, figs, and pears. Other fruits with a laxative effect include raisins, dates, and watermelon. Remembering which fruits have this ‘smooth move’ effect can help you better manage their digestive health.

On the other extreme, you may return from a trip with some type of bug that causes diarrhea.

Diarrhea is a common problem that can be caused by a variety of bugs, viruses, and infectious diseases. Diarrhea is a common digestive symptom that may range from mild to severe. Other causes of acute diarrhea include antibiotics, food poisoning, and allergies.

Travelers are particularly at risk for diarrhea, when exposed to different environments, unfamiliar foods, or crowded environments.

A few common bugs that cause diarrhea include norovirus, E. coli, salmonella, and rotavirus. It’s important to take precautionary measures when traveling, in order to reduce the risk of contracting an illness.

Some precautionary measures include:

• Washing hands with soap and water before eating meals and after visiting the toilet
• Keeping hands away from nose, mouth, and eyes before preparing food/cleaning up after yourself or others
• Not touching your face until you have washed your hands thoroughly with soap and water (even if you are wearing a mask)
• Avoiding using public toilets when possible.
• Avoiding drinking tap water if it has not been properly treated.
• If you do get diarrhea after traveling, instead of reaching for a medication, try these natural remedies, including:
• Sip 1 cup of chamomile tea or sage leaves.
• Drink ginger, garlic and honey lemon tea too.
• Take a tablespoon of apple cider vinegar, mix it with a teaspoon of honey and drink it in the morning on an empty stomach before traveling.

Using these safe and gentle natural remedies for diarrhea, you should expect to get relief in a short time, between 8 to 24 hours. Depending on the severity of the bug, it may take longer. But know that you’re helping repair your gut microbiome, instead of taking meds that further upset the delicate balance of your gut microbes.

Fortunately, there are all-natural products on the market formulated to relieve your discomfort. Many of these products contain all-natural ingredients such as synbiotics, probiotics, fiber supplements, herbal teas, and certain essential oils. 

In clinical studies, the bacteria S boulardii and Bifidobacterium were more effective than Lactobacillus at reducing the duration of diarrhea.

Synbiotics are a combination of prebiotics like FOS, GOS, XOS, and Inulin; and fructans, the most commonly used fibers, plus probiotics. Together, these components improve the effectiveness of any single ingredient. 

Studies showed that synbiotics were more effective than probiotics at reducing the duration of diarrhea and hospitalization.

These products can provide relief from diarrhea while also helping to balance your gut microbiome and improve overall digestive health. 

References: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3206558/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421123/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9773270/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750275/