Did you know the health of your gut, impacts your overall health?
Digestion and Nutrient absorption
Immune Function
Mood and Mental health
Inflammation
Weight Management
Skin Health
Hormone regulation.
The foundations of a healthy gut include various lifestyle and dietary factors that promote the balance and diversity of the gut microbiome, support proper digestion, and reduce inflammation. Here are some key components:
Dietary Fibre: Consuming a diet rich in fibre from fruits, vegetables, whole grains, legumes, nuts, and seeds promotes the growth of beneficial bacteria in the gut. These bacteria ferment dietary fibre, producing short-chain fatty acids (SCFAs) that nourish the cells in the gut wall and help regulate immune function and inflammation.
Probiotics: Probiotics are live beneficial bacteria that can be found in fermented foods such as yoghurt, kefir, kimchi, sauerkraut, and miso. Incorporating these foods into your diet can help replenish and maintain a healthy balance of gut bacteria.
Prebiotics: Prebiotics are non-digestible fibres that serve as food for beneficial gut bacteria. Sources of prebiotics include garlic, onions, leeks, asparagus, bananas, chicory root, and whole grains. Including prebiotic-rich foods in your diet can help support the growth of beneficial bacteria in the gut.
Hydration: Adequate hydration is essential for maintaining proper digestive function and promoting regular bowel movements. Drinking plenty of water throughout the day can help keep the digestive system functioning optimally.
Limiting Sugar and Processed Foods: Diets high in sugar and processed foods can disrupt the balance of gut bacteria and promote inflammation in the gut. Limiting the consumption of these foods can help support a healthy gut microbiome.
Reducing Stress: Chronic stress can negatively impact gut health by altering gut motility, increasing intestinal permeability (leaky gut), and disrupting the balance of gut bacteria. Practicing stress-reduction techniques such as mindfulness, meditation, yoga, deep breathing exercises, and spending time in nature can help support gut health.
Regular Exercise: Regular physical activity has been shown to support a healthy gut microbiome by promoting diversity among gut bacteria and reducing inflammation. Aim for at least 30 minutes of exercise most days of the week.
Adequate Sleep: Poor sleep quality and insufficient sleep duration have been associated with alterations in gut microbiota composition and increased gut permeability. Aim for 7-8 hours of quality sleep per night to support gut health.
Gut healing Supplements
Probiotic Supplements: Consider a high-quality probiotic supplement to ensure a diverse range of beneficial bacteria in your gut.
Prebiotic: consider adding in a prbeiotic supplement such as PHGG if you aren’t eating adequate fibre. Its important to start with a smaller amount and build up slowly to the required dosage.
Glutamine: This amino acid helps repair and maintain the integrity of the intestinal lining, supporting gut barrier function.
Digestive Enzymes: Support digestion by taking enzymes before meals, especially if you experience bloating or discomfort.
Mindful eating
Allow yourself to take time out to sit down and eat your food – turning off distractions, like the TV, computer and phone. Give your full attention to the present moment when eating – focusing on what, and how, you’re eating. This conscious consumption encourages digestion and increases not only nutrient absorption, but also the enjoyment you can evoke from your food.
Tummy Teas
Teas are an easy way to introduce digestion-friendly ingredients into your diet. For centuries, across many different cultures, herbs have been brewed in teas and administered to alleviate ailments, including digestive disorders. Try one of these gut-friendly teas.
Ginger is good for stimulating production of salvia, bile and gastric juices. Drink before or with a meal to aid digestion.
Chamomile is for calming acidity and nausea as well as anxiety and stress; preventing nervous stomach; and promoting sleep.
Peppermint is good for soothing and calming the gut; reducing inflammation; relieving pain and discomfort from gas and bloating.
For more information on gut health and improving your digestive health, please book in for a Naturopathic consultation at www.casuarinaholistichealth.com.au.
Have a great day
Jules x
Reference
1. Bulsiewixz.W (MD, MSCI) (2020). 'Fibre Fueled.' Penguin Random House. New York.
2. Conlon, M., & Bird, A. (2014). The Impact of Diet and Lifestyle on Gut Microbiota and Human Health. Nutrients, 7(1), 17-44. doi: 10.3390/nu7010017
3. Mosley, M. (2017). The clever guts diet. Simon & Schuster.
--------------------------------------------------------------------------------------
Would you like to work with Julie at Casuarina Holistic Health. Please book in for a Naturopathic consultation. Appointments are available in clinic or online. Casuarina Holistic Health is conveniently located on the Tweed Coast between Kingscliff and Cabarita Beach.