For a healthy gut it is so important that both your gut bacteria and your gut microbes are well balanced. Your gut bacteria is crucial to your overall gut health and can affect both your body and brain. If you’re experiencing discomfort and think you could be suffering with an unhealthy gut there are symptoms you can look out for.
- Upset stomach
- Suffering with bloating or gas
- Constipation, diarrhoea or heartburn
- Unintentional weight changes
- A high sugar diet
- Skin irritation
- Food intolerances
If any of the symptoms above sound familiar, there are ways in which you can look to improve your digestive system.
How to Improve and Maintain your Gut Health
Live a healthy lifestyle
It might seem obvious but stress and lack of sleep have been shown to have a significant impact on your gut health. One really does influence the other and you can find yourself in an unhealthy cycle.
Eat foods that are good for you personally
Food intolerances that can be linked to a digestive disorder and other illnesses will have a detrimental impact on your digestive system if they are not avoided. Eating foods that aren’t right for you can cause a number of unwanted and uncomfortable symptoms, such as; bloating, cramps, pain and nausea.
Eating your food too quickly can wreak havoc on your digestive health. It is important to keep this in mind and I will explain more on mealtimes later and how you can improve your digestion naturally at home.
Avoid certain foods
Foods that are high in sugar, fat or highly processed can irritate your digestive system and affect your gut health. Foods that are high in fibre however are good for your digestive health, but you do need to be careful on what fibres you eat if you’re following a low FODMAP diet (more on this below).
Eating more fibre
Dietary fibre supports gut health, but there are different types of fibre, so what are they and what high fibre foods should we be eating more of to benefit our digestive health?
There are soluble fibres and insoluble fibres and both have unique benefits. Soluble fibre dissolves and creates a gel which aids digestion. Insoluble fibre on the other hand attracts water to your stool, making it easier to pass and therefore can help to promote bowel health.
Most plants contain soluble & insoluble fibre in different amounts, but if you’re following a low FODMAP diet, only increase your consumption of foods from the first list:
- Firm bananas
- Potatoes (Skin on is best)
- Cereals – Oats, quinoa
- A small serving of chickpeas
- Ripe bananas
- Wholemeal bread
- Kidney Beans
Staying hydrated is a simple way to improve your gut health naturally. But try to avoid drinking around or during meal times.
Mealtimes and how you can Improve Your Digestion Naturally at Home
Did you know that how you eat your meal can also play a part in your gut health and that you can in fact help to improve your digestion naturally at home by reviewing the way in which you eat your food? If you’re eating the right things and cooking them in a way which retains the most nutrients, you should also have a look at how you’re eating them.
When eating your meals it is important to keep in mind that drinking with or close to meal times can cause poor digestion as the extra fluids can dilute your digestive juices. If you’re distracted by your phone or the TV, then you may not be chewing your food properly so to do try to avoid the following:
- Eating whilst distracted (phone, TV, work)
- Eating on the go
- Eating under stress or when upset
Make a point of sitting down to eat and take some time to do some deep breathing before every meal, this will help switch your body into rest and digest mode.
The Best Morning Routine for Gut Health
As well as being mindful of the way you eat, incorporating a great morning routine will also help set you up positively for the day and improve your gut health. My 4-step morning routine is focused around gut healing to kickstart your digestion and increase gut health.
Wake up early
I wake up early to do everything I want to before I start work. If you rise early, avoid stress from rushing and start the day relaxed, you’ll be well on your way to having a productive day and a happier gut.
Most of us brush our teeth when we wake up, but do you tongue scrape? This Ayurvedic practice of scraping your tongue with a metal tongue scraper takes less than a minute and cleans your tongue from bacteria and toxins.
Whilst sleeping you lose a ton of water, so it’s really important to hydrate with water before reaching for the coffee! After brushing and tongue scraping, I drink a litre of warm filtered lemon water. I always drink water after tongue scraping because otherwise you end up swallowing all the bacteria that has built up in your mouth overnight.
Chanting / meditation
I try to chant (a form of Buddhism that helps to get my mind in the right state for the day) for 30 minutes every morning. I find that it helps me remain stress-free and positive throughout the day. Meditation or chanting can improve digestive health by calming your sympathetic nervous system, so your body can focus more on rest and digestion.
There are ways we can investigate the causes of your unhealthy gut and help improve your gut health naturally with supplements and programmes such as they 6-step programme.
My 6 Step Programme to Improve Gut Health and Create a Happier and Healthier You!
Gut health is so important and I want to educate, support and empower other people to take control of their health and wellbeing through harnessing food, supplements, detoxification techniques and lifestyle modifications in order to activate that innate healing ability that every one of us has.
My 6 step programme for optimising health and wellbeing is a great place to start!
- Hydration – This alone can have a huge impact on the way we feel both physically and mentally!
- What we eat makes us! – So step 2 in optimising your health and wellbeing is to look at which foods are right for your own unique body and for gut health.
- Supplements – The internet is full of recommendations on supplements for different symptoms. Step 3 is about looking at which gut health supplements are right for you.
- Toxins – These play a huge role in the way we think and feel. In step 4 we look at how we can reduce our intake of toxins and get toxicity out of the body through natural detoxification techniques.
- Lifestyle – Step 5 looks at our sleep habits, ways of reducing stress levels, the types of movement that are right for our bodies and other simple yet effective lifestyle changes to improve gut health naturally.
- Testing – Whilst improvements can be made from looking at someone’s symptoms and history alone, lab testing allows us to truly tailor your wellbeing plan to you!
If you’re still unsure where to begin on your health journey I’d be more than happy to discuss my 6 step programme further with you and take you through a FREE health and wellbeing review to kickstart your gut health.
Follow the link to choose a time suitable for you http://bit.ly/healthandwellbeingreview-healthybe