How To Improve Gut Health Naturally
One of the most common complaints we see in practice is poor gut health and digestive function. As Hippocrates stated “all disease begins in the gut”. Poor gut health can manifest as digestive disturbances (bloating, gas, irregular stools) but can also present as immune disorders, poor mental health, hormonal imbalances or skin conditions like eczema or psoriasis. Before reaching for the next flashy, expensive supplement, it is important that you establish the foundation for good gut health through simple diet and lifestyle habits. In this article we’ll explore some natural ways to improve gut health.
Stress Management and Mindful Eating
When in a state of stress, our nervous system switches into “fight or flight” mode whereas when we are in a state of peace and relaxation we enter “rest and digest” mode. To put it simply, when we are stressed our body prioritises survival over less important things like digestion and reproductive function. This can mean reduced production of enzymes and stomach acid needed to break down food. As a result, if we eat in a stressed state we are more likely to experience issues like indigestion, bloating, reflux and poor nutrient uptake. One way to counter this is to practice mindful eating. Here are my key tips for mindful eating:
Breathe and relax. Take a few deep breaths and be thankful for the food you’re about to consume.
Notice what’s on your plate. Take note of the colours, textures, aromas and tastes with every bite.
Chew thoroughly. You should chew your food until it is soft like puree. There are enzymes present in your saliva that help to begin the process of breaking down carbohydrates, which will take care of some of the work before it even reaches your gut.
Don’t rush. Take your time to eat if you can. Not only will this help with digestion but will also allow for signalling of hormones in your gut and brain that control appetite and let you know when your body is satiated. This means you’re less likely to overeat.
Make eating an activity all its own. Avoid distractions like TV or work while you’re eating. Enjoy this little moment to relax and enjoy your meal.
Bitter greens
It’s no secret that Naturopaths love to recommend bitter vegetables like radicchio, dandelion greens, endive or rocket to help improve digestion. We have bitter taste receptors throughout our digestive tract from our mouth to our stomach and intestines. When activated they send a signal to the digestive system to release bile and other digestive juices to aid the breakdown of nutrients, particularly fats. Without these important digestive secretions we can experiences issues like gas, bloating, heartburn and indigestion.
Eat a variety of plant foods!
If you were to tally up all the different individual fruits, vegetables and legumes you consumed over the course of a week you might be surprised how limited a list it turns out to be. We often reach for the same handful of plant foods out of habit or convenience when really our gut bacteria thrive on variety. By consuming a wider array of plant foods we can help to keep our gut bacteria happy, abundant and diverse. A more diverse gut microbiome has been associated with better gut health and overall better health outcomes. A fun way to keep track is to create a chart where you can tick off the plant foods you consume as you go, see how many you can reach in a week!
Reduce/Avoid Refined Sugars
Eating a diet high in refined carbohydrates and sugars can wreak havoc on our gut in a variety of ways. It can alter the composition of our gut microbiome and lead to the overgrowth of pathogenic bacteria while starving out the good bacteria. Instead, choose more fibre-rich plant foods to help feed the good bacteria and maintain diversity.
Fasting
Many people who try out intermittent fasting will report noticeable improvements in their digestion by simply giving their system a break from constant food intake. They might find that their bowel motions are more regular and they feel lighter with more energy as opposed to weighed down. One of the reasons for this is that fasting can help to activate the Migrating Motor Complex (MMC) in the digestive tract. The MMC is an impulse that moves through the digestive tract, helping to promote the movement of digestive matter through the intestines. Think of it like a broom helping to sweep everything down and out of the intestines to keep them clear. A great way to support your MMC is to aim for a 12h fast overnight (finish eating at 7pm and eat breakfast after 7am).
Hydration
Ensuring you are getting enough fluids is important to maintain bowel regularity, which may assist in alleviating the discomfort of bloating and constipation. Herbal teas are another way to up your fluid uptake and provide additional digestive support. Here are a few examples:
Fennel: helps with cramping, gas and bloating
Chamomile: calming for the gut and nervous system
Peppermint: can help soothe gas and cramping (avoid if you’re prone to reflux)
Liquorice root: soothing for the digestive tract and can reduce sugar cravings
Lemon balm: great for anyone experiencing indigestion related to stress and anxiety
Ginger: a warming digestive that stimulates bile and gastric juices
Fermented Foods
If you’re not already including fermented foods in your diet, here’s your reminder to do so! Fermented foods like sauerkraut, kimchi and kefir are full of good bacteria called probiotics that can improve the health of your microbiome. NOTE: if you find your digestive symptoms worsen with the addition of probiotics or fermented foods, you may have a condition called SIBO, in which case you should check in with your doctor or gut health naturopath to explore further.
Prebiotics
Prebiotics are the food for probiotics and so they help to stimulate the growth and proliferation of good bacteria in the gut and promote diversity. They indirectly help to improve production of short chain fatty acids in the gut, which helps to modulate inflammation, maintain the integrity of the gut lining, and support a healthy immune response.
If you’re dealing with chronic digestive issues and can’t seem to find relief despite all your efforts, you may want to work with a qualified practitioner to provide you the support and insight to uncover the root cause of your issues.
Disclaimer:
The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health practitioners with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
