There are many simple ways to improve your gut health. And these can have a positive impact on your overall wellbeing.
Gut microbiome (gut flora) are the microorganisms in the digestive tract. This includes bacteria, fungi and viruses. Extensive research continues to further our understanding of their role in human health, metabolism and immune function.
An imbalance of the normal gut microbiota can cause gastrointestinal conditions such as Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS) as well as Obesity, Diabetes, and Allergies or Skin Issues (Bull & Plummer, 2014). There are trillions of bacteria living in the gut. They continue to evolve or change based on nutritional and environmental factors that can impact them. There are a few steps we can all take to help to keep our guts healthy and thriving.
Here are 5 ways to improve your gut health
1 ) Increase your consumption of plant foods.
Increasing the amount of plant foods you eat and eating a wide variety of these will offer a diverse range of microbes. Foods such as Vegetables, Fruits, Nuts, Seeds, Herbs, and Spices will all have gut boosting effects.
Eat the colours of the rainbow at all meals. Plants that are rich in colour such as; Bell peppers, Sweet Potatoes, Spinach, Blueberries, Oranges, Kiwi all contain phytonutrients called polyphenols that have anti-inflammatory and protective properties. So get munching!
Seeds such as sunflower and pumpkin seeds are a delicious addition to oats, yogurt or summer salad. Spices, Herbs, Garlic, Onions, raw ginger all offer great flavour to meals.
2.) Get fermenting
You can ferment foods yourself, but if you would rather a quicker option then raw Sauerkraut, Kimchi, Kombucha, Kiefer and Plain Greek Yogurt are all great options for adding probiotic (live bacteria) that help to keep your gut healthy. Try to look for unpasteurised/raw options as heating through processing can reduce the bacteria thus not as beneficial, and also avoid products that contain additional preservatives or flavourings. Read the labels!
3. Eat more dietary fiber
Foods such as; lentils, peas, kidney beans, pinto beans, chickpeas and whole grains such as; oats and quinoa, all contain high dietary fiber that helps increase gut microbial diversity and support the good gut bacteria in the digestive tract. Start slowly when eating legumes as they can cause gas and bloating, however, if you start with small portions you can increase as your gut adapts.
4. Cut down on highly processed foods
Foods that are highly processed (cookies, cakes, crisps, cereal, processed meats, condiments, packages snacks, microwave meals) are often stripped of essential nutrients or lacking in dietary fiber and do not help the gut thrive. The processing element that enables these foods to have an elongated shelf life, artificial colourings or flavours also have high levels of refined sugars, additives, salts and saturated or trans fats. These high levels of unhealthy added ingredients contribute to other health factors such as Type 2 Diabetes and Cardiovascular disease and they also impact the gut microbiome. So try to make a switch to unprocessed/unrefined food choices like fruits, vegetables, nuts, seeds, whole grains and legumes.
5. Self Care
Make yourself a priority and engage in activity regularly. This could be a walk, jog, bike ride, gardening, exercise class or something similar. Stretch and take time to relax and de-stress by reading a book, taking a moment to yourself, a hobby you enjoy or mediating. Get good sleep, this allows your body to rest and repair. If you find it hard to get a good nights sleep, try going to bed earlier, come off your device before bed and take a few deep breaths to relax and unwind.
Rachel Tinker is a wellbeing coach in Cranbrook Kent, UK. For more information visit RTWellness she is a wellbeing coach focusing on Nutrition, Positive Psychology and Solution Focused Coaching at Nuve Clinic, servicing Cranbrook, Benenden, Tenterden and the surrounding villages in Kent. Learn more nutritional coaching.
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