Another major issue many people suffer from is gut issues. Here are ten tips to start healing your gut and/or improve your gut function.
Diet: Fill your plate with a rainbow of veggies and fruits. Aim for 20-30 different plant foods each week. Recommended by both the American Gut Project and ZOE, leading UK health science company, this number seems to be the sweet spot for making the most difference to your gut health. The more diverse the plant foods you eat are, the more diverse your gut bacteria will be.
Chew: It’s important to chew your food properly. Don’t make it harder for the digestive system by giving it big chunks of meat or other food to break down. Digestion starts in your mouth. Also, by slowing down your eating you will better recognise your fullness cues which will help you maintain your perfect weight.
Eating Seasonally & Locally: Your body knows where you are and what you are supposed to be eating. Your food will also be more vibrant and nutritious, and you will be supporting local and promoting eco-friendly business.
Eating in the Right Order:
1. Veggies (fibre) first – either eat your veggies first on your plate or have a small salad with vinaigrette dressing at the beginning of your meal
2. Protein and fat next
3. Carbs (rice, bread & fruit ) last
Eating in the right order maintains a better glucose balance and reduces glucose spikes by 73%. By avoiding the spikes you also avoid the sugar cravings – another weight loss benefit.
Vinegar: Another hack to reduce blood glucose levels is to have a tablespoon of vinegar in a glass of water 30 minutes before your meal or even first thing in the morning.
Sunlight: UVA light in your eyes and on your skin (remember my sunrise sungazing & grounding habit), works in the body to optimise your metabolism with glucose tolerance, insulin signalling, suppressing weight gain, and other functions even outside of vitamin D production. It’s interesting to note that digestive functions require a circadian signal too.
Chill: Stress and a dysregulated nervous system have a big impact on your gut, so find your best ways to unwind, whether it’s through meditation, journaling, breathwork, walking, exercise, or just hanging out with your tribe. And try not to eat when rushing or stressed.
Hydrate: Keep the water flowing throughout the day to keep things moving smoothly through your digestive system. Best not to drink right before a meal though as it dilutes your digestive juices. Keep your water to 8oz during a meal and avoid carbonated beverages.
Sleep: A good night’s sleep does wonders for your gut, so aim for 7-9 hours a night. Digestion is the most energy-consuming process in our bodies. If we want to be sleeping well, we need to give our digestion time to rest as well. Eat 3-4 hours before you sleep to begin the digestive process. This will also help you wake up more refreshed.
Ferment: Add some fermented foods like yoghurt, kimchi, pickles, and sauerkraut to your diet for a boost of gut-friendly probiotics.
Take a walk: Taking a 15-minute walk after meals can help food move more efficiently through your digestive tract. It also reduces stress, helps regulate blood sugar, and increases blood flow which all have a positive effect on digestion.
The more of these healthy eating habits you incorporate, the better digestive health you will have. Let me know what other habits you have that make a difference to you that I can share with others as well.
