Simple ways to boost gut health

Gut health has been a hot topic for a long time and for all the right reasons. A healthy gut ensures efficient digestion and absorption, allowing the body to obtain the necessary nutrients for overall health and well-being. Overall, maintaining a healthy gut is crucial for optimal digestion, nutrient absorption, immune function, mental health, disease prevention, and weight management.

5 ways to boost your gut health

1. Hydration, hydration, hydration

This helps to keep your bowel movement healthy, support detoxification and support the increase in fibre your gut needs. Drinking too much liquid before and after a meal can cause bloating. Aim for sipping while eating and leave the big glasses 30-60 minutes before or after.

2. Increase fibre intake

Fibre helps to feed the good bacteria in our guts and supports bowel movement. It is essential for a healthy gut. The average person in the UK doesn't even get half the daily recommended intake. You find fibre in seeds, nuts, vegetables (especially the skin), fruit and legumes.

3. Movement

Helps to stimulate blood flow which keeps your bowel movement healthy and supports detoxification.

4. Quality sleep

I know this might be easier said than done but are there any changes you might be able to make? Go to bed a bit earlier instead of watching the TV? Create a night routine to calm your mind down in the evening. Avoid blue lights two hours before bedtime.

5. Pre and probiotic foods

There are certain foods our gut bacteria love a bit extra. Bone broth, garlic, onion, fermented foods (sauerkraut, kimchi, kombucha), leek, Jerusalem artichokes, apple cider vinegar, bananas, and kefir - just to mention a few!

5 things that don’t support your gut

1. White, processed sugar

The ‘bad guys' in your gut love this! You’re feeding the wrong team by eating sugar.

2. Stress

There isn’t much that’s working well while we're stressed, and your gut health is no exception. Imagine trying to digest food while running from a bear. Not ideal. Implement mindfulness practices like meditation or deep belly breathing. Or try to find windows in your day to pause, take a bath, and have a calming cup of tea.

3. Gluten

Now, this is an unpopular topic. Some swear by it and others argue that there isn't enough proof that gluten does any damage. I wouldn’t say gluten is the source of all evil but, when it comes to gut health, it’s not the best. Does it mean you can never have fresh sourdough again? No, it’s more about being mindful and maybe not making it a daily, all-day kind of thing.

4. Poor sleep

During the night, your body is detoxifying itself and flushing the day out. Every time we eat or drink, our detoxification system slows down and the body is instead focusing on digestion. Lack of sleep impacts the many systems in the body like your hormones, emotional state and brain function.

5. Lack of movement

If things don’t move as they should, internally, they become stagnant and create a problem. Food isn’t supposed to stay in your stomach and movement helps things to flow. There are also studies about the increase in diversifiability in gut bacteria for those who are active regularly.

To find out more about how holistic health coaching could help boost your gut health, get in touch.