How to Support your Gut
Gut health has such a major impact on our overall health and well-being. It affects:
How we digest our food and absorb they nutrients.
Our mood. About 95% of serotonin (our happy hormone) is produced in the gut.
Our immunity. 70% of our immune system is located in our gut.
Amongst a whole host of other health benefits. Let’s just say, our gut is a key player in all aspects of our health and indeed, in many of the symptoms that arise in our modern day society. So, isn’t it only right that we support as best as we can?
There are so so many ways in which to support gut health, of which I go into detail in my client consultations. But first… let’s start small yet mighty with these few key tips.
Water on waking. Our bodies are 70% water and so it is vital that we replenish our hydration levels first thing in the morning... yes, even before coffee. ESPECIALLY before coffee. Coffee can be dehydrating so you don’t want to add that to the mix first thing on top of an already dehydrated situation. 1 pint of water first thing, please and thank you.
Speaking of water... try to go for room temperature (or even luke-warm) water over ice cold beverages. Our digestive system operates better with warming drinks, especially first thing in the morning. Aim for 2L water throughout the day. You can supplement your hydration intake with non-caffeinated herbal teas (Pukka have great options, as well as plain old peppermint or even a bit of fresh ginger in hot water is lovely).
Having said that, drinking lots of water / liquids with our meals can actually exacerbate digestive discomforts (bloating, gas, indigestion etc.) and hinder optimal digestive functioning by diluting the digestive juices that break down food. Limiting water intake about 30 minutes before and after your main meals should do the trick.
Swap salads for soups... at least in the cooler months. If you’re noticing bloating, gas or indigestion and are eating daily salads or ice-cold smoothies piled high with raw veggies, you may want to rethink and swap to warming soups or cooked vegetables which are far easier to digest than raw.
Ditch the sweeteners. Low-fat yogurts? 300 calorie tub ice-cream? Sugar-free diluted juices? Low-sugar snack or protein bars? Whilst you may think you are choosing the ‘healthier’ option, these foods are often laced with artificial sweeteners that can impact on our gut bacteria, leading to digestive bloating, gas and discomfort. Instead try full-fat Greek yogurt flavoured with actual fruit; just eat the Häagen-Dazs ice-cream; lemons or limes in your water; and either eat protein-rich food (eggs, nuts, seeds, beans, meat, fish) or eat the Dairy Milk and enjoy it.
Meal and Break - The time between meals is when the Migrating Motor Complex (MMC) stimulates peristalsis and moves digested food from our stomach down through our colon. The MMC only kicks in during periods when we are not eating so, when we are consistently grazing throughout the day, the MMC cannot do it’s ‘housekeeping’ duties. Eating 3 – 4 substantial meals throughout the day and allowing at least 2 hours between meals will do wonders for your digestive function