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Ten tips for improving gut health

  1. Slow down – enjoy your meals in a relaxed manner. Chew your food. Turn off the computer, tv and phone.

  2. Allow time between meals for your food to digest. Peristalsis is the wave-like muscle contraction that allows food to move through the digestive system. Peristalsis only begins when we stop eating.

  3. Enjoy a whole food diet with plenty of fibre from vegetables, fruit and whole grains. Eat as close to Nature as possible.

  4. Ditch the processed, packaged and sugary foods. These contain hidden sugars and fats that can create inflammation and contribute to dysbiosis (unhealthy microbiome).

  5. Enjoy a rainbow of different vegetables, salads and fruit. By increasing the diversity of plants in your diet, you’ll increase the diversity of your microbiome (good gut bugs).

  6. Eating fresh fruit and vegetables in season allows for optimal nutrients.

  7. Include more vegetarian protein sources such as beans, legumes and peas (kidney beans, black beans, cannellini beans, lima beans, brown/red lentils, split peas, chickpeas). These are fibre-rich and help increase your microbiome and its diversity.

  8. Swap refined carbohydrates for complex carbohydrates such as whole wheat, brown rice, spelt and buckwheat.

  9. Stay hydrated. Consuming enough water throughout the day will help prevent constipation.

  10. Allow 2 – 3 hours before your last meal and going to bed so your digestion doesn't affect your sleep.

If you would like to work 1:1 with me for digestive and gut health, please get in contact. I am located on the Tweed Coast but also available for Online Naturopathic consultations.

Have a great day.

Jules x


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