Be honest, do you have tummy troubles?
I’m talking gas, bloating, acid reflux, irregular bowel movements? If so, it might be time to show your gut some much-needed TLC.
As you well know I’m a big advocate of detoxing and giving your body an inner spring clean every season.
In today’s blog, I’m going to give you the lowdown on the many potential symptoms of an unhappy digestive track, plus 7 easy tips for boosting your gut health.
A LITTLE BACKGROUND ON THE GUT
The digestive tract is a core component of our overall health. Research has recently shown the link between a healthy gut and nearly every bodily function, including the ability to balance moods, fight off infection, break down hormones, and achieve weight loss.
A healthy digestive tract is dependent upon a balanced microbiome: the trillions of residences that live in our gut known as good bacteria and fungi. These microbes form our microbiomes and play an important role in the optimal performance of the gut and immune system. When the good bacteria are disturbed, it creates a bacterial imbalance and is a major cause of increased intestinal permeability. The lining of the digestive tract acts as a gatekeeper and prevents toxins from entering the bloodstream.
Disruption of the microbiome may occur with excess sugar, alcohol, medications such as antibiotics, stress, and food intolerances. The inflamed lining of the gut becomes leaky and is unable to act as a filter, which can cause large particles to enter the bloodstream resulting in inflammation that can impact our core health.
Here’s some signs and symptoms that may indicate an upset digestive tract:
- Abdominal bloating
- Food intolerances
- Joint pain
- IBS
- Acid reflux
- Fatigue
- Headaches
- Frequent illnesses
- Mood disturbances
- Skin issues e.g. eczema
7 WAYS TO RESET YOUR GUT HEALTH
Follow these 7 simple ways to reset your gut:
- Start each morning with a glass of lemon water. Warm water helps to awaken the gut and flush out any mucus plus the lemon contains fibre which feeds the gut bacteria. For more info on the amazing benefits of lemon water check out my blog on 7 BENEFITS OF DRINKING LEMON WATER
- Consume probiotic and fermented foods. These foods help to repopulate the gut’s bacteria to help restore balance. For ideas on fermented foods to consume check out this blog I wrote on 10 MUST EAT FERMENTED FOODS
- Eliminate artificial sweeteners such as sucralose and aspartame. These synthetic sweeteners are not good for our health on multiple levels including our gut. Instead opt for more natural options such as small amounts of stevia, coconut sugar, date or maple syrup which are much easier for the gut microbes to digest
- Reduce food irritants which aggravate the gut. Common irritants include gluten, soy, dairy, and sugar
- Be mindful of medication. Regular pill-popping and antibiotic intake kill good bacteria. If you do need to take some medication just keep in mind, you’ll need to replenish your good bacteria through probiotics and fermented foods. Also, take a quality probiotic supplement like PRO B11 which will help to repopulate the gut with good bacteria
- Reduce alcohol. Alcohol increases acidity. It also kills good bacteria and increases intestinal permeability. This means that foreign bodies and partially digested food matter enter through the gut lining leading to inflammation and reduced nutrient absorption
- Eat your fibre. Fibre comes from many plant-based foods and is essential to gut performance. It also acts as a prebiotic for probiotics. This means it is an important source of food for the good bacteria. Try to consume 25g of fibre per day as a minimum. Food sources include lentils, berries, flaxseed, broccoli, kale and so on. In addition, you can use a CHLOROPHYLL supplement for added support
Gut health may not exactly be an exciting and hot topic such as weight loss, but let me tell you it’s vital. If you don’t maximise your overall gut health, then your general health and weight loss will be massively compromised.
If you need help and advice putting together a healthy nutritional plan that’s bespoke to you then reach out. Simply email GAYNOR@B-FIT.UK.COM or text/call me on 07748 298728
Love Gaynor x
