Your digestive system is the barrier between your body and the outside world. For many people that barrier has slowly been falling apart as a result of disruptive diet and lifestyle habits. Seemingly unrelated symptoms like allergies, heartburn, and bloating are telltale signs of poor gut health. The most destructive lifestyle and diet habits are:
- Diets high in refined carbohydrates, sugar, and processed foods
- Dehydration
- Imbalance of omega-6 fatty acids
- High stress lifestyles
- Chronic infections
- Antibiotic, PPI, NSAID, and birth control use
- Allergens
When exposed to any of these elements, the digestive tract can become compromised and inflammation can occur. This is the first sign of illness. Hippocrates said, “All disease begins in the gut.” However, we’re only now beginning to grasp this concept thousands of years later.
In order to keep the gut healthy, the digestive wall has to be maintained by limiting the factors listed above and by protecting the colon with beneficial gut bacteria.
Did you know we have 10 times more bacteria than human cells in our body?
These colonies are responsible for fighting infection, producing vitamins and feel-good hormones, digesting food, promoting regular bowel elimination, and boosting the immune system.
When these good bacteria are performing optimally, they can actually make up 70% of our immune function.
How can you promote optimal gut health?
WATER
The digestive system needs water. Dehydration causes digestive processes to slow and stool to become harder and difficult to eliminate.
Stay hydrated by consuming water between your meals.
FIBRE
Gut bacteria survive on prebiotics a.k.a. fibre. They thrive in a diet full of colourful fruits, vegetables, and legumes.
Eat a variety of plant-based foods and aim to consume the whole spectrum of the rainbow.
HEALTHY FATS
Think lubrication! Omega-3 fatty acids help to make the colon a smooth and peaceful place. The anti-inflammatory fats also help to reduce gut irritation.
Try wild cold-water fatty fish, walnuts, chia seeds, and flax.
MOVEMENT
Physical activity enhances circulation and blood flow to the digestive organs, stimulates the muscles around the GI tract, and improves the efficiency of elimination.
Get outside, take deep breaths of fresh air, and remember you were born to move!
PROBIOTICS
How can you recolonize and support existing healthy bacteria? Probiotics! Some may choose to supplement, but including fermented foods is a great way to ensure you’re getting a daily dose of beneficial flora.
Try unpasteurized tempeh, kimchi, natto, sauerkraut, or kombucha. These foods should all be kept in the refrigerator as they’re full of live cultures.
RELAXATION
Lastly, de-stressing. Staying relaxed and at ease is extremely important for your digestive health. Spending as much time in your rest and digest mode will allow the body to focus on metabolic functions such as digestion.
Be sure to sit down while eating, but remain sitting upright in a tall seat to avoid compression of your digestive organs. Chew your food slowly and try and be mindful while eating.
By incorporating some of these easy tips into your health regime, you’ll start to notice a difference in your digestion immediately. Not only will your elimination improve, but you’ll experience elevated energy levels and mood too.
Recipe originally published on www.lulora.com