Spring is here, bringing with it renewal and fresh starts. 

As many of us begin focusing on decluttering our homes, it's equally important to consider an internal spring clean too - specifically, revitalising our gut health. 

After all, a healthy gut is essential for our overall well-being - impacting everything from digestion to mental health. So, without further ado, here are some tips to help you spring clean your gut and feel refreshed this spring.

Embrace Probiotic-Rich Foods

One of the best things you could do for your gut health would be to embrace probiotic-rich foods. These beneficial bacteria help maintain the natural balance of organisms in your intestines. They’re crucial for healthy digestion, nutrient absorption, immune function, and more. 

It’s easy to give your gut a probiotic boost by incorporating foods like yoghurt, kefir, sauerkraut, kimchi, and miso into your diet. 

These fermented foods are packed with live cultures that can enhance your gut flora and improve your digestive health.

Load Up on Prebiotics

Let’s not forget about prebiotics. Prebiotics are non-digestible fibres that act as food for your probiotics, helping them thrive in your gut. 

Garlic, onions, leeks, asparagus, bananas, and whole grains are all foods rich in prebiotics. By combining prebiotics and probiotics in your diet, you’ll create a synergistic effect that promotes a healthy and balanced gut microbiome.

Stay Hydrated

Hydration is another important piece to maintaining a healthy gut. Since water helps break down food, absorb nutrients, and flush out toxins - it’s vital to stay well hydrated. 

Aim to drink at least eight glasses of water a day for good hydration. Also, consider adding more hydrating foods to your diet, like cucumbers, watermelon, and oranges. 

Herbal teas and broths can also contribute to your daily fluid intake while also supporting digestive health.

Fruits and Vegetables

Your gut demands a wide range of vitamins, minerals, and antioxidants for healthy function - and there’s no better food to achieve this than fruits and vegetables. 

Be sure to include a wide range of colours on your plate, since different colours often indicate different nutrients. So, eating a variety of produce ensures you get a broad spectrum of benefits.

You can’t go wrong with leafy greens, berries, carrots, and bell peppers.

Limit Sugar & Processed Foods

Over-indulging in sugar and processed foods can throw your gut off-balance, which can lead to digestive issues and inflammation.

This spring, try being a little more mindful of your eating by reducing your intake of sugary snacks, sodas, and highly processed foods. Instead, go for whole, unprocessed foods that provide natural energy and nourishment for your gut.

Manage Stress

Chronic stress isn’t only bad for your mind, but it can negatively impact your gut health too. By altering the gut-brain axis, high levels of stress can shift the balance of bacteria in your intestines, leading to gastro-intestinal issues. 

To keep your gut happy, try practising stress-management techniques - such as meditation, yoga, and deep breathing exercises. 

Putting time aside to properly relax and unwind is essential for maintaining a healthy gut. 

Get Moving

Regular exercise isn’t only great for your physical and mental health, but it also works wonders on your gut health too. Being active helps by stimulating the natural contractions of your intestines, which in-turn aids in digestion and prevents constipation. 

An ideal target to aim for would be at least 30 minutes of moderate exercise most days of the week - whether it’s walking, running, swimming, or anything in between. 

Get Adequate Sleep

Quality sleep is a vital component of our health and wellbeing, and our gut health is no exception. Poor sleep can throw-off the balance of gut bacteria, which negatively affects digestion. 

For the sake of your gut health, aim for 7-9 hours of quality sleep each night. Maintain a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable. 

Try PERKii Probiotic Drinks

If you're looking for a delicious and convenient way to support your gut health, you can’t go wrong with PERKii Probiotic Drinks. 

PERKii Sparkling is non-fermented, naturally flavoured, and contains only 45 calories per serve. Each bottle is packed with 1 billion plant-based Targeted Release Probiotics that are designed to resist stomach acid and reach your gut intact, providing a noticeable difference you can feel. 

By incorporating these tips into your daily routine, you can refresh your gut health this Spring and enjoy the benefits of a balanced and thriving microbiome. 

Cheers to a healthier, happier you!

*The information in this article should be considered as advice only. Before using probiotics or implementing any of the information above, speak with your healthcare professional.