GOOD gut health is key to overall well-being, helping with digestion, boosting immunity, and even improving mood. In Nigeria, where our diet is rich in diverse local foods, maintaining a healthy gut requires simple but intentional lifestyle choices. Here’s how you can improve your gut health for better digestion.
1. EAT MORE FIBRE-RICH FOODS
Fibre helps digestion and keeps the gut healthy by feeding good bacteria. Nigerian foods rich in fibre include beans (honey beans, black-eyed peas, brown beans), vegetables like ugwu (fluted pumpkin), ewedu, and spinach, fruits like pawpaw, banana, and oranges, and whole grains like ofada rice and millet
2. ADD FERMENTED FOODS TO YOUR DIET
Fermented foods contain probiotics, which are beneficial bacteria that improve digestion and gut health. Nigerian options include yoghurt – Opt for unsweetened versions for maximum benefits. Kunu – A fermented millet or sorghum drink that promotes gut-friendly bacteria. Palm wine – When consumed in moderation, fresh palm wine contains probiotics. Ogi (Pap) – Fermented cornmeal that supports digestion.
3. STAY HYDRATED
Drinking enough water helps food move smoothly through the digestive system. In Nigeria’s hot climate, dehydration is common, so aim for at least 8 glasses of water daily. Coconut water is also a great natural hydration booster.
4. REDUCE PROCESSED AND SUGARY FOODS
Too much sugar and processed foods harm good gut bacteria and lead to bloating and digestive discomfort. Cut down on sugary soft drinks, instant noodles, and overly processed snacks, and opt for fresh, home-cooked meals instead.
5. MANAGE STRESS AND GET ENOUGH SLEEP
Stress and lack of sleep negatively affect gut health. Practice relaxation techniques like deep breathing, prayer, or short walks. Aim for at least 7-8 hours of sleep daily to help your digestive system function properly.
7. AVOID OVERUSE OF ANTIBIOTICS
Antibiotics kill both harmful and beneficial bacteria in the gut. Only take antibiotics when prescribed by a doctor, and consider eating probiotic-rich foods afterwards to restore gut balance.
A healthy gut leads to better digestion, more energy, and overall well-being. By eating more fibre, and fermented foods, and staying hydrated, you can naturally improve your gut health. Small changes in your diet and lifestyle can make a big difference in how you feel every day!
