5 Tips to Support Digestion
If you’re struggling with IBS, gas or bloating, it can really make your days uncomfortable and miserable. It can affect your energy. It can affect the absorption of nutrients from the food you eat. I have been here and it’s part of the reason I became a Holistic Nutritionist.
Here are 5 helpful things I like to do to support my gut and digestion.
1) Fermented Foods
You may or may not have heard that fermented foods are good for your gut. These are an amazing probiotic food (as long as they are not pasteurised or pickled) that help to bring in good bacteria to support the gut. Also the fibre in the fermented vegetable is a good prebiotic food. The good bacteria in our gut LOVE the soluble fibre found in fruits and vegetables. My favourites are sauerkraut, carrots and onions. I love to add them as a side to a meal or as a topping in my salad. If this is new to you, start small about 1 TBSP and work your way up to a ¼ cup each day. If you are local to Kelowna check out our in person Fermentation Class coming up in April.
2) Focus on Fibre
In my opinion fibre is the SUPERHERO of foods. Unfourtunately, in North America our diet is very depleted in dietary fibre. I’ve got a blog post here about the ins and outs of fibre and how to increase your daily consumption. My favourite ways to get my fibre in is yummy chia pudding, salads, and simple veggie trays. Not only does this help keep you regular, but fibre helps feed the good bacteria in your body. Stay tune for an up coming Salad-A-Day challenge coming in May.
3) Variety is the spice to life
I have spoken before of the importance of the triad Fibre, Fat, Protein. Fats are important especially omega-3 fatty acids as they support the gut mucosa where you find the good bacteria. As well they help to support inflammation (which is linked with "leaky gut"). Protein these are the building blocks of the body. When we have damage to the gut they help with repair among other roles.
4) Manage your Stress
Stress isn't going anywhere. Finding ways to manager and decompress from stressful situations is essential for out health. The connection between the gut and the brain are underrated. We have all felt butterflies in our stomach when we are excited or a change in appetite when we are stressed. Stress has many impacts on our health. It reduces stomach acid, which is critical digestion. When stress continues becoming chronic it can lead to inflammation. I love going to a hike in nature or attending a restorative yoga class to help process my stress.
5) Movement
I can't stress the importance of mild to moderate movement. This helps to reduce in inflammation and supports positive changes in the gut composition. Going for a gentle walk even if it is only 10min after eating a meal helps with digestion. Movement like mentioned above is also a wonderful tool too support processing stress. What movement is best? It is the movement that you will consistently do and that you enjoy!
If you are struggling with gut health, digestion or looking to bring more of one of these into your daily practices. I would love to chat. Reach our via email or book a 30 min discovery call!
