Understanding gut health
Gut health is a crucial aspect of overall well-being and problems such as: bloating, gas, abdominal pain, loose stools / diarrhoea and constipation can all be related to poor gut health.
As a gut health specialist - this is an area that I will always be passionate about.
The gut is home to a diverse population of beneficial bacteria, known as the gut microbiome. These bacteria play a crucial role in maintaining the integrity of the gut lining, regulating the immune system and aiding in the digestion / absorption of nutrients.
When the gut microbiome is imbalanced, it can lead to inflammation and an increased permeability of the gut lining (also known as leaky gut). This can lead to the symptoms mentioned above, as well as a host of other health issues.
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To improve gut health & alleviate these symptoms, it is essential to focus on a few key areas:
Diet: A diet high in processed foods, sugar and artificial ingredients can lead to an imbalance in the gut microbiome. Instead, focus on consuming a diet rich in whole, unprocessed foods such as fruits, vegetables, whole grains and lean proteins. Incorporating fermented foods such as yoghourt, kefir, sauerkraut, kimchi and pickles can also be beneficial for promoting a healthy gut microbiome. Bone broth is awesome to integrate into your diet when repairing the gut lining too - click here to check out a previous blog post about this. OR here to view my recipe.
Hydration: Adequate hydration is necessary for proper digestion and elimination. Aim to drink at least eight glasses of water (2.8 L) per day to stay hydrated.
Stress management: Chronic stress can lead to inflammation and an imbalanced gut microbiome. Incorporate stress-management techniques such as gut centred hypnotherapy, meditation, yoga, or low impact exercise into your daily routine. Walking is the number one recommendation I suggest to my clients - just 30 minutes a day does wonders for your mental health and helps to get things moving (if you know what I mean 💩).
Probiotics & Prebiotics: Probiotics are beneficial bacteria that can help to repopulate the gut microbiome. They can be found in fermented foods, as well as in supplement form. Prebiotics are non-digestible carbohydrates that act as food for probiotics, they can be found in foods such as onion, garlic, leek, artichokes, and asparagus. It is good to be aware of any foods that may cause bloating / discomfort - onion and garlic can be inflammatory for some due to the high levels of fructan in these vegetables (just keep that in mind).
Avoiding triggers: Keep a food and symptom diary to identify foods that may trigger symptoms. Common triggers include gluten, dairy, and certain fruits and vegetables.
Herbs & Supplements: Some herbs and supplements that have been shown to have a positive effect on the gut microbiome include:
Slippery Elm - can help to soothe the gut and relieve symptoms of constipation and diarrhoea
Aloe vera - has anti-inflammatory properties that can help to reduce inflammation in the gut
Ginger - can help to reduce bloating and gas
Turmeric - has anti-inflammatory properties and can help to reduce symptoms of IBS
Keeping an eye on symptoms such as bloating, gas, abdominal pain, and constipation is so important as these can be indications of poor gut health. Improving your gut health can be achieved by focusing on a healthy diet, proper hydration, stress management, incorporating probiotics and prebiotics, avoiding triggers and supplementing with the appropriate herbs and nutrients.
Please also remember that everyone's gut is unique, so I recommend consulting with me for personalised recommendations and guidance. If you would like to schedule an appointment, click here. I would love to be part of your healing journey, today.