Gut-friendly practices – its not simply about having good digestion; a healthy gut affects your mood, protects you from catching colds and viruses, and boosts your overall well-being. Let’s explore some gut-friendly practices to keep you happy and healthy.
1. Fibre is Your Friend
Fibre is the superhero of gut health. It keeps things moving smoothly and feeds the good bacteria in your gut. Load up on fruits, vegetables, whole grains, and legumes for a fibre boost.
- Pro Tip Add chia seeds to your morning smoothie or sprinkle flaxseeds on your yogurt for a fibre-packed start to your day.
2. Probiotics
Probiotics are the friendly bacteria that help balance your gut. Find them in fermented foods like yogurt, kefir, sauerkraut, and kimchi.
- Pro Tip Next time you’re grocery shopping, pick up a new type of fermented food to try.
3. Hydrate
Drinking plenty of water is important for digestion and a happy gut. Aim for at least 8 glasses a day to help break down food and absorb nutrients.
- Pro Tip Jazz up your water with slices of cucumber, lemon, or mint. It’s refreshing and makes staying hydrated more enjoyable. You could even add a scoop of Gut & Skin Rejuvenation for a peach-flavoured healthy beverage.
4. Eat Mindfully
Mindful eating means paying attention to what and how you eat. Slow down, chew thoroughly, and savor each bite to help your digestive system.
- Pro Tip Try eating without distractions like TV or your phone. Make mealtime a special, relaxing part of your day.
5. Exercise for Your Gut
Regular physical activity helps keep your digestive system running smoothly by increasing blood flow and helping food move through your system.
- Pro Tip Find a fun activity you love, whether it’s dancing, hiking, or playing a sport. Your gut will benefit from the movement, and you’ll have a blast.
6. Stress Less, Smile More
Stress can wreak havoc on your gut, so find ways to manage it. Practice relaxation techniques like deep breathing, meditation, or yoga.
- Pro Tip Start a gratitude journal and jot down things you’re thankful for each day. It’s a great way to shift your focus to the positive and reduce stress.
7. Sleep Well, Feel Well
Getting enough quality sleep is essential for gut health. Aim for 7-9 hours of sleep per night to help your body repair and rejuvenate, including your gut.
- Pro Tip Create a bedtime routine you look forward to, like reading a book, taking a warm bath, or listening to soothing music.
8. Limit Processed Foods
Processed foods can be hard on your gut and are often low in nutrients and fiber. Eat more whole, unprocessed foods to keep your gut happy.
- Pro Tip Experiment with new recipes using fresh ingredients. Cooking at home can be a fun and creative way to ensure you’re eating gut-friendly foods.
Taking care of your gut health doesn’t have to be complicated or boring. With a few simple, enjoyable changes, you can keep your digestive system running smoothly and improve your overall wellbeing. So, go ahead and make friends with your gut – it’s a relationship worth nurturing.
Read more:
Does Gut Health Affect Energy Levels?
How To Improve digestion and reduce bloating
Source:
1. Cronin, P., & Joyce, S. A. (2021). Dietary Fibre Modulates the Gut Microbiota. Nutrients, 13(5). https://doi.org/10.3390/nu13051655
2. Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. PMID: 32549835; PMCID: PMC7219460.
3. Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011 Dec;62(6):591-9. PMID: 22314561.