8 STEPS TO HEAL YOUR GUT NATURALLY
There are many contributing factors that affect your gut health. Factors such as diet, food intolerances, lifestyle, hormones, sleep, stress and medications will affect the state of how your body digests, absorbs and eliminates what you eat and drink everyday.
The balance between good and bad bacteria in our digestive system is responsible for the way our bowels work. Probiotics are live microorganisms (good bacteria) that reside in the gut that play an integral role in maintaining healthy gut function while also preventing the invasion of the bad bacteria. Probiotics assist with the elimination of toxins in the body, they help to fight off infection and illness, boost and regulate your metabolism and assist with nutrient absorption.
Prebiotics fuel the probiotics within our body. Prebiotics are natural soluble fibres that feed the good bacteria in our stomach. This helps to promote balanced gut flora and healthy bowel function. When our good bacteria eat prebiotic fibre, they produce beneficial short-chain fatty acids, such as butyrate, which inhibits the growth of disease-causing pathogens and maintains the health of our intestinal lining.
Drinking teas such as matcha, lemon balm, chamomile and ginger are calming to the digestive system and also rich in antioxidants.
Ginger has amazing benefits for the body including its ability to treat digestive issues.
Green tea is also beneficial in reducing gastrointestinal disorders and also acts as a milk laxative to get the bowels moving in the morning.
4. WHOLE FOOD DIET & ANTI-INFLAMMATORY FOODS
There are many benefits of eating a varied whole foods diet including the abundance of vitamins and minerals in different foods.
Specific foods that help digestion include: yoghurt, apples, fennel, kefir, chia seeds, salmon, whole grains, papaya, kombucha and more.
It is also important to try and reduce inflammation within the body; this can be done by eating foods such as: green leafy veg, fatty fish, blueberries & olive oil.
Eating a diet that includes plenty of fresh vegetables, salads, fish and a generous amount of good heart healthy fats will play a vital role in supporting health and digestion.
Collagen is rich glycine and glutamine which are 2 amino acids that are beneficial for promoting digestion and supporting a healthy gut barrier. Bone broth is also an wonderful source of both gelatine and collagen.
The main benefits of bone broth include:
- The high content of glycine in bone broth supports the bodies’ detoxification process and stimulates the production of stomach acid and the synthesis of bile salts, allowing adequate secretion of gastric acids which is necessary for the breakdown and digestion of fat.
- Bone broth stimulates digestion and is an excellent source of collagen which plays an important role in the healing of your stomach lining reducing the occurrences of nausea, reflux, bloating, food sensitivities, constipation and diarrhoea and increases absorption and assimilation of nutrients.
- Promoting the secretion of human growth hormone, which is important for burning fat with minimal muscle loss, also beneficial for muscle recovery and reduced joint pain
6. GREEN JUICES/SMOOTHIES
Green vegetables are rich in living phytonutrients and are highly alkalising, assisting your body to cleanse, heal and nourish in a perfect environment. They can also assist the body to detox which helps to clear toxins and waste within the body.
7. RULE OUT FOOD INTOLERANCES
A food intolerance is when the body can't digest certain foods properly leading to inflammation within the body. Over time this inflammation can cause digestive symptoms like bloating, cramps, constipation, or diarrhoea. If you are experiencing any of the listed symptoms it is a good idea to rule out any food intolerances you may have in order to help heal your gut.
Water is a key component of digestion. Water helps to break down food so that your body can properly absorb the nutrients. Water keeps food moving through the intestines which can prevent constipation and helps to excrete excess waste