Our gut is responsible for putting our body into working order so it’s important to keep it in tip top shape.
And while maintaining a healthy gut isn’t exactly rocket science, it does involve a bit of self-discipline.
These eight simple steps will help you boost your gut health.
Mix your fibre
Plant-based foods equals plenty of fibre.
The mix of soluble and insoluble fibre (like is found in pears) promotes the growth of good bacteria, improves gut transit time and helps to remove waste comfortably.
Drink 2+ litres of water
Without adequate fluid, digestion isn’t efficient.
Generally, women need approximately 2L per day and men need 2.5L of fluids: water, sparkling water, milk, tea and coffee are good ways to keep hydrated, although limit your coffee intake to 2-3 cups per day.
Exercise to move it
Exercise helps with digestion and gut transit and leads to a more diverse microbiota (gut bacteria), however, avoid exercising soon after a big meal.
Grow good bacteria
Eat fermented foods.
Give your gut some good bacteria (probiotics) by eating fermented foods such as yoghurt, cottage cheese, miso soup, sauerkraut, kefir, kimchi and tempeh.
Eat pre as well as pro
Eating prebiotic fibre stimulates the growth and activity of probiotics.
Include food like chickpeas, lentils, nectarines, peaches, garlic, onion, leek, beetroot and wholegrains daily.
Chill out
Stress decreases the diversity of the good bacteria in our gut and can also cause IBS symptoms such as bloating, abdominal discomfort, excessive wind and uncomfortable bowel issues.
Yoga, anyone?
Don’t go for seconds
Avoid overeating.
Too much at once is hard for our bodies to handle and can lead to bloating, discomfort, indigestion and reflux.
Cut the crap
Too much added sugar and processed foods will leave your gut feeling sluggish. Focus on fresh, whole foods and wholegrains.
Vegetables or salad should fill half your plate, and include some fresh pears at breakfast and as snacks.
Paula is an Accredited Practicing Dietitian with a passion to inspire people to become healthier versions of themselves. Find out more @movingdietitian.
This article first appeared in Fitness First magazine.
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