Fueling your gut health for 2021
It’s the start of a new year so a good time to reflect and look towards the new year ahead. Yes 2020 was a tough one for all and one we will always remember, but hopefully we can bring in that positive energy and keep focussing on our health goals for 2021.
More than half the human body is made up of bacteria with over 100 trillion of these living in our digestive system. Stress, sleep, exercise and what we eat can play a big part in our overall gut health and how the body breaks down our food, absorbs and then distributes the key nutrients. When we have an imbalance of bacteria (good vs bad) then the body can experience symptoms such as bloating, gas, low stomach acid and abdominal pain. So how do we improve our overall gut health and maintain a good balance? The best place to start is by looking at what we are putting in the body.
1. Fermented foods
· These foods rich are rich in beneficial bacteria and can improve the balance in the gut
· Examples of fermented foods include Sauerkraut, Kefir water, Kombucha, Kimchi, miso, probiotic yoghurt
· Consuming fibre rich foods that contain lots of antioxidants, vitamins and minerals are a perfect way to feed all those tiny bacteria in the gut.
· This means filling your plate up with a variety of fruits and vegetables. Try to aim for at least 5 different colour on your plate!
3. Reduce your sugar levels
· High sugary and refined foods can alter the levels of our bacteria and cause dysbiosis
· Try to keep reduce processed foods such as cakes, cookies, sweet breads, sugary drinks and crackers
· If you struggle with cravings, try to boost up your greens and bitter foods as these will help to starve out the bad bugs
4. Aid your digestion
· Add some apple cider vinegar & water or lemon water before meals
5. Drink plenty of water
· Aim to drink 2-3 litres water per day
· Drink between meals (20 minutes each side)
· Choose filtered tap water or mineral water
· Avoid soda’s, fruit juices and limit coffee
6. Chew your food slowly
· Put your fork down between bites
· 20-30 chews per mouthful
· No tv, iPad, phone or distractions
Want to find out more or ask a question? Click Here to get in touch with Chrissy.