EASY THINGS TO DO FOR YOUR GUT THIS WEEK
We won’t bore you with the ins and outs of why looking after your gut is an absolute non-negotiable when it comes to optimal health and wellness, as chances are you already know.
Every now and then we like to remind ourselves of the simple checklist of things that we can be proactively doing every day to give our gut that extra TLC.
UP THE FIBRE
Start by cramming in a diverse variety of dietary fibre to feed the healthy population of bacteria that lives within your gut. We want a range of whole plant-foods to feed the good thrive and keep out the not-so-good bacteria. When our gut microbiome is thriving, it promotes mental health and mood, skin health and immunity, as well as helping to balance your hormones.
Aim for at least thirty different plants each week and 30g of fibre every day. This is much simpler than it sounds if you’re already opting for a diet high in whole foods and love to cook.
GUT SUPPORTING FOODS AND SUPPLEMENTS
On that note, if you're not incorporating gut-loving, probiotic-rich foods such as kimchi, sauerkraut, kefir, coconut yoghurt and miso, its time to jump on that board that train ASAP.
Whilst we love a probiotic supplement, eating these foods daily is a much more mindful way of connecting to these almost medicinal gut-loving staples. Its also important to include prebiotic food too, as this helps to establish a lovely healthy environment within your gut for the microbes to live in the first place.
Think onions, garlic, artichokes, bananas and of course, your greens. You can also add a spoonful inulin powder into your morning smoothie as a bonus.
You can also think about consuming or supplementing with nutrients that help support the health and integrity of the gut itself, such as glutamine-rich bone broth or collagen.
MEDITATION, MINDFULNESS AND BREATHWORK
The brain-gut connection is REAL. Your mental health influences your gut health and your gut health influences your mental health. Furthermore, focusing on your breath and calming the body helps to relax your vagus nerve, which in turn helps soothe the digestive system.
After all, when in states of high stress and under threat, the body isn’t thinking about digesting your last meal, it's thinking about pumping blood to your lungs and legs so that you can run from that lion (or emails, the real modern-day stressors).
Set aside time every single day to focus on your breathing, in the form of breathwork classes and workshops, guided meditation and mindfulness.
It’s also important to ensure that you're eating your food in the most relaxed state possible, away from your phone and other stressors, and if you can, schedule in meditation whilst you digest.
GIVE UP THE TRIGGERS
We’ve spoken about how certain foods can be incredibly helpful at supporting the gut itself as well as helping the healthy bacteria living there thrive, but what about the things that do the opposite?
Everyone has particular foods that just don’t agree with them. As long as it is a minor upset (we are NOT talking about serious allergies or intolerances!), we want to get your gut to a place where it can take on these foods and them not affect you.
But for now, to get your git in tip-top condition, we want to remove anything that prevents the good bacteria from thriving and drives that not so great bacteria. Think inflammatory polyunsaturated oils such as canola, sunflower, rapeseed and soybean, especially when overheated. Processed foods and refined sugars fall into this category too.
Whilst gluten can be a trigger for some, there isn’t an awful lot of evidence that giving it up will do wonders for the gut. We think of it this way - most gluten-containing foods are made from refined flours anyway, which we like to omit (for the most part) for blood sugar and optimal health.
DRINK WATER, BUT AT THE RIGHT TIME
For the love of God, PLEASE stop guzzling water around mealtimes. It may be an attempt to help “fill you up” (in that case, may we suggest just eating more?) but filling your belly with excess amounts of water can be disruptive to your digestion.
Some are more sensitive than others, and experience bloating and pain after eating, but as a general rule of thumb, we suggest leaving a half-hour window either side of mealtimes before drinking.
Water is still incredibly beneficial for the digestive system and keeping things moving, so of course, drink up throughout the day!
glow market and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on glow market and The Scoop is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.