Gut health is the key to our general well-being and leads to a better quality of life. Good gut health depends on the health of the microbes that have lived in our intestines since birth. These microbes create a primary intestinal function that helps keep us in good health and prevent diseases. We must properly feed the bacteria that live in our intestines so that they, in turn, can take care of us. It is a win-win relationship!

When we understand that our quality of life depends greatly on the health of our intestines and in turn, is dependent on the functions carried out by these living bacteria, we must learn to interpret the signals emitted by our bodies. We can also consciously discipline ourselves to help these microorganisms live in harmony by improving our eating habits.

It is important to understand that the food we eat is the primary source of providing the necessary nutrients that maintain the health of the bacteria that live within us. We therefore need to ask the question: How and what should we eat to create and maintain good intestinal health? It is is directly proportional to eating the right foods in the right proportions.

To improve your digestion, lose weight or simply take care of your general health, you must first comply with some general principals if you ever wish to achieve total well-being. Here are some of the general principles that will help you maintain or take care of your gut health:

 1. Provide your body with 2 main essentials.

Regularly incorporate prebiotics and probiotics into your diet. Both of these supplements will promote the health of the gut microbiota.

Prebiotics are functional non-digestive components found in food (such as fiber) that act as nutrients for human microbiota. You will find them in whole grains, vegetables, bananas, onions, soybeans, garlic, and artichokes. Prebiotics are used to improve the balance of microorganisms.

Probiotics are foods or supplements that contain live microorganisms intended to maintain or enhance "good" bacteria or “normal microbiota” in the body. They are often an everyday part of traditional meals around the world. Foods such as fermented dairy products like yogurt are consumed in many countries as part of a normal diet.

Probiotics have been shown to have a very positive effect on overall health and especially when it comes to good gut health. They help strengthen the body's defenses by improving immune mechanisms, regulating intestinal motility, and improving the microbial balance in the intestines, promoting its stability and diversity.

2. Take care of the intestinal flora

Intestinal flora is a promoter of normal gastrointestinal function and provides protection against infections, regulates metabolism, and strengthens our immune system. Intestinal flora may even be characterized as an actual organ because it provides critical metabolic activity comparable to that of the liver.

To take care of it, do the following:

• Maximize your digestion by eating at the appropriate time each day. Leave space between meals for your gastric juices to act naturally.
• Eliminate food toxins from your diet. Pre-made meals often are loaded with synthetic ingredients, foreign to our bodies and can be somewhat toxic, even build up in our bodies over time.
• Eat fermentable fibrous foods. Starchy foods like potato, sweet potato, cassava, etc., also fermented foods like kefir, sauerkraut, kimchi, etc. Finding a quality probiotic drink can be extremely beneficial.
• Treat any intestinal pathogens (such as parasites) that may be present. Tiny parasites can exist in our intestines without us knowing it. There are many natural cleanses for ridding our bodies of these nasty little bugs.

3. Consume extra virgin oil on a regular basis.

This type of oil contains polyphenols which are beneficial for the intestinal microbes. “Normal" virgin oil shows little benefit in this regard. Always seek out “extra virgin” oil. Among the extra virgin oils, cold extracted or pressed oils are the best. These oils contain antioxidants, which reduce inflammation and decrease the effects of aging, especially on the heart and brain. These polyphenols also act on our intestinal bacteria, feeding them and producing substances that dampen inflammation and help our immune system.

4. Avoid “junk” foods

These types of food do the most damage to the bacteria in our intestines. This is because typically this type of diet is low in fiber. Most often they are made with and contain unhealthy fats that can build up and lead to sudden inflammation.

Eating a lot of junk food reduces your microbiome's diversity by a considerable percentage, replacing the "good" bacteria with the ones that cause inflammation. This is why it is essential to avoid highly processed foods, as they contain ingredients that kill "good" bacteria and promote the growth of "bad" or undesirable bacteria.

Remember to take good care of the “beneficial" bacteria, so that they, in turn, take care of us. Ah!  and one more thing… and don't forget to drink plenty of water to help the good bacteria perform their function and flush unwanted toxins from your system.

5. Minimize the use of antibiotics

Antibiotics are known to negatively modify your microbiome's diversity, which is why their overuse today is associated with the development of things like allergies and asthma. They are also ruthless and indiscriminate, and kill both "good" and "bad" bacteria.

If you need to take antibiotics (and there are times when you should) be sure to eat enough proper foods to protect and replenish your good gut bacteria. Gastric protection in the form of quality, natural supplements may be worth taking before, during and after taking antibiotics! Seek advice from a natural specialist to insure you are replenishing your system with all the right stuff.

How To Create Good Gut Health Naturally:

As mentioned in the previous section, intestinal flora is the bacteria known as microbiota which coexist within our intestinal tract.

As we have seen, these bacteria are essential and actively participate in the digestion process by breaking down the food we eat. Also, it helps us digest food and produce vitamin K and B related to good mental health.

We must do something fundamental to achieve our intestinal flora's natural healing and restore balance. For some of us, it means completely changing our eating habits. Should this be the case, it is advisable to research and make use of “natural” probiotics and consume prebiotic foods.

In the gut's natural healing process, prebiotics will serve as food for good bacteria, favoring the appearance of lactobacilli and bifidobacterium in the colon. As living organisms probiotics  will help to repopulate our flora.

Prebiotics are usually found in foods like artichokes, bananas, tomatoes, onions, whole wheat, or leeks, where probiotics can be found in fermented products like plain yogurt or milk kefir. Read the labels carefully, yogurts containing fruits and added sugars are often made to taste good and don’t offer the same healing benefits of plain, natural yogurt.

Eat a diverse and balanced diet that includes lots of natural fruits, vegetables, legumes, and seeds. Foods like root vegetables and legumes should be included in the diet and are a great source of fiber. Of course, foods rich in fiber are good allies for the natural healing of the microbiota too. And as we said before… the guidance of a nutritionist or other natural specialist never hurts either!

Keep in mind and follow the recommendations below to promote, achieve and maintain good intestinal flora:

• Lead an active, healthy lifestyle in addition to eating a healthy and balanced diet.
• Look into physical activities like Yoga, Tai Chi, Chi Gong and M
• Make your meals leisurely and relaxing. Digestion is enhanced by eating slow and chewing your food well.
• Drink plenty of water for your body weight.
• Avoid tobacco and alcohol.
• Lead a relaxed lifestyle, avoid long nights out, get plenty of sleep.
• Incorporate foods with probiotics into your diet, as they contain bifidobacterium that will help restore and maintain the intestinal flora's balance.
• Do not eat foods that can make you feel bad, just because they taste good.
• Maintain a good and healthy weight.
• Moderate the consumption of coffee, processed foods and soft drinks.

Executing or adhering to these recommendations as much as possible will help you achieve proper gut health naturally.

Signs That Your Gut Health Is Not Good

When intestinal flora is not right, the body tends to weaken and is prone to acquiring diseases and ailments as it loses the ability to defend itself against any infection.

Pay attention to your body. It does “speak” to you. Most often, we just aren’t listening. A series of signs may begin to show up indicating that the health of your intestine is not good. At the first signs that something might be wrong, change must be considered to prevent further damage. There is an old saying that “an ounce of prevention is worth a pound of cure”. Typically, the sooner action is taken, the less time and effort it takes to correct the problem.

The following is a list of the most common symptoms:

1. Frequent diarrhea

An urgent need to visit the bathroom right after eating, accompanied with gas and bloating along with very unpleasant-smelling liquid stools is a sign of irritable bowel syndrome. Its cause?  You may have guessed it… an unhealthy microbiome.

2. Reflux

Suffering from frequent heartburn, belching, gas, and inflammation in the upper part of your stomach, especially during or after eating can be signs that you have an imbalance of stomach acid. Before running to the pharmacy, check your diet and what you have eaten.

3. Constipation

This signal is the result of an imbalance in your microbiome as well. Typically, bowel movements are conducted at least once a day, so waste and toxins can be removed efficiently.

The most immediate action to treat constipation is to drink plenty of water and increase your fiber intake. It is also worth checking for thyroid problems.

4. Swelling and gas

The frequency of these symptoms is abnormal after eating. It may suggest poor digestion or something is creating an imbalance within your small intestine.

5. Infections

If your diet is high in sugar, processed foods or additives, you should know that these items also promote the growth of harmful bacteria and fungi within you.

Frequent infections are also a common sign that your gut microbiome is growing fungi and losing good bacteria.

Women are more likely to experience this condition, which is why probiotics are an excellent option to create harmony and protect both the microbiome and vaginal flora.

If you suffer from some or all of the symptoms described above frequently, you may be one of many people that suffer from irritable bowel syndrome. To alleviate these symptoms, you must make changes in your diet and drug treatments and additionally managing stress.

6. Depression and anxiety

Your gut can also alter your mood and the way your brain works. Poor gut health can hinder your brain's ability to do its job, triggering mental disorders like anxiety and depression.

7. Fatigue

If you are sleeping eight hours per night, and still feel tired during the day, poor gut health could be the cause.

8. Do you often feel sick or under the weather?

Nearly 70% of your immune system's efficiency depends on intestine health. The primary role of the gut is to provide and maintain a resistant barrier that protects your body from diseases in the outside world.

Having frequent viral illnesses like the flu is often a symptom of poor gut health.

 Many of these symptoms can improve if probiotic or prebiotic foods are added to the diet and following the recommendations given in the previous section. The other point is that most of these symptoms are a product of an “inflammation” in the colon.

In general, people who suffer from irritable bowel syndrome, start to suffer from other ailments such as pain in the hips, muscles, joints, and migraine headaches. This is because the colon is no longer absorbing the nutrients, vitamins, and minerals that the body requires to maintain the lubrication and elasticity of its lower and upper limbs, among other things.

For those conditions, using Clear Koala spray topically, in addition to maintaining good gut health, is a winning combination. The spectrum of benefits Clear Koala offers due to its anti-inflammatory and antioxidant properties makes it your best natural alternative in maintaining good health and comfort.

Clear Koala combines the goodness of five pure essential oils, namely blue gum eucalyptus, grape seed, jojoba, aloe vera and vitamin E, which will allow you to soothe any external inflammatory ailment that may be a result of poor intestinal health. Enjoy relief moments after spraying it on the affected joint, muscle or inflammatory soreness.

One older saying you may remember is: “You are what you eat”. No truer words were spoken. Eating well can mean living well… Listen to your gut! It speaks volumes if you just listen.