Every day more and more research is proving that what we eat and how it interacts with our gut has a massive impact on our overall health.
Our gut is responsible for breaking down the foods we eat and allowing our body to absorb nutrients that support our body's functions. This means the health of our gut can determine the health of our hormone balance, skin health, mental health and body weight.
Lisa Winn, a health and wellbeing coach, describes how good gut health can help you manage a healthy weight because it helps regulate your appetite and metabolism. She has shared her five top tips to help you achieve a health gut.
Read more: 'I tried expert advice to eat 30 plants a week and this is how it went'
She said: "An imbalanced gut may be associated with weight gain and obesity. Certain gut bacteria extract more calories from food, which in turn affects energy balance. A healthy gut, on the other hand, promotes a diverse microbiome associated with better weight management and metabolism. Following these steps will allow you to focus more on your physical and mental wellbeing in a way that promotes healthy weight management instead of very intense and difficult programmes. This is a mindful way to become healthier - and more importantly - build good habits that are sustainable."
Here are the five top tips Lisa recommends to achieve a healthy gut:
1. Focus on a balanced and varied diet
The gut loves having a range of nutrients from different sources. In fact, if you can squeeze 30 different plants including fruit, veg, seeds, herbs, and nuts into your weekly diet then you’ll be treating your gut really well.
However, not everyone is going to be able to do that straight away. So, here are four tips to bring healthier swaps to your meals:
- Fibre-rich foods: Consume plenty of fruits and vegetables, whole grains, legumes and nuts. They provide prebiotics that nourish the gut.
- The 4 K’s: Kefir, kraut, kimchi and kombucha. They contain probiotics, which enhance digestion.
- Omega-3 fatty acids: Fish (e.g. salmon and mackerel), chia seeds, flaxseeds, and walnuts. Omega-3s have anti-inflammatory properties that support healthy gut lining.
- Lean proteins: Chicken, fish, tofu, and legumes. They provide amino acids necessary for keeping gut tissue healthy.
Lastly, it goes without saying, but try to limit processed foods. They disrupt the gut microbiota balance and lead to inflammation.
2. Drink more water
You’ve heard it a million times, but water plays a crucial role in maintaining proper digestion and overall gut function. Water aids the breakdown of food, absorption of nutrients, and elimination of waste products. Being hydrated helps to prevent constipation, assists the production of digestive enzymes and benefits the movement of food through the digestive tract.
Try to aim for about 6 - 8 cups (1.5 - 2.5 litres) of water a day.
3. Let go of stress
Reducing stress levels is really important when it comes to good gut health. Stress can disrupt the balance of gut bacteria and lead to digestive issues. Incorporating stress management techniques like meditation, deep breathing exercises, or practising mindfulness can help regulate the gut-brain axis and improve gut health.
4. Listen to your body
When you listen to your body, you will feel several signs that indicate the need for improvement. They could be:
- Paying attention to digestive issues such as bloating, gas, constipation, or diarrhoea.
- Noticing a weakened immune system (approximately 70% of the immune system resides in the gut)
- Mental health issues like anxiety, depression, or brain fog. The brain and gut are linked by the gut-brain axis.
- Food intolerances or sensitivities, particularly to common trigger foods like gluten or dairy, could indicate a compromised gut lining. If you have a history of antibiotic use or a poor diet high in processed foods and low in fibre, your gut health may be affected.
5. Get good sleep
Getting enough sleep is really important. Poor sleep patterns have been linked to imbalances in gut bacteria and increased intestinal permeability. It can disrupt the balance of gut bacteria and increase inflammation, potentially leading to digestive problems. Strive for a consistent sleep schedule and aim for 7-8 hours of quality sleep each night.
Following these steps will allow you to focus more on your physical and mental wellbeing in a way that promotes healthy weight management instead of very intense and difficult programmes. This is a mindful way to become healthier - and more importantly - build good habits that are sustainable. It's important to note that everyone's gut health is unique, and individual responses vary. If you have concerns about your gut health, it's advisable to consult with a healthcare professional or a registered dietitian for personalised advice.
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