5 Easy Ways To Look After Your Gut
Feeling tired, irritable and bloated? How about constipated, unable to concentrate and headachey? These unpleasant symptoms could all be signs of poor gut health. Over time, they can affect your daily function, emotional state and happiness. Poor digestive health can also lead to poor nutrient absorption – resulting in low energy levels, impaired physical performance and deficiencies.
Here are 5 easy tips to get your gut health back on track:
1. Water
Staying hydrated can do wonders for your digestive process as it helps break down the food in your stomach. It's also one of the best ways to help your body flush out toxins. Aim for at least 2-3L per day.
2. Fibre
Fibre is one of the easiest things to add to your diet to help your digestive system out. Aim for 20-35 grams of fibre per day. Lack of fibre could cause discomfort, constipation and unwanted weight gain. A balanced diet should contain a mix of all three types of fibre: soluble, insoluble and resistant starch. You'll find these in most plant-based foods.
3. Cut the junk
Keeping the ecosystem in your gut working is a tricky balancing act. Diets high in refined sugars, carbohydrates, processed foods and unhealthy fats can lead to an imbalance. Load up on good quality wholefoods to keep your gut happy and keep those junk food cravings at bay.
4. Sleep
Lack of sleep puts huge stress on the body which, in turn, impacts the digestive system. Plus, when you’re tired and lacking energy, you’re more likely to reach for foods filled with sugar, fats and caffeine. Enough good quality sleep ensures your body and gut has time to rest and repair.
5. Probiotics & Fermented Foods
Probiotics are good bacteria that live in your stomach. They work hard to maintain a healthy gut and support immune function. They also help detoxify the body and encourage nutrient absorption from your diet. Cultured foods and drinks like coconut yoghurt, sauerkraut, kefir and kombucha are great for gut health. A supplement such as Raw Probiotics Biotic Ferment can help boost your levels of good bacteria and assist with digestive health.
References
www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics