5 Ways to Improve Your Gut Health
Having an upset stomach is something that happens to everyone at some point in time. An obvious cause such as over eating or poor food choices can often be found, and most of us don’t really pay too much attention to the odd bit of digestive discomfort.
Sometimes though, this type of event can become more regular and even more debilitating with symptoms such as;
- Bloating
- Diarreaha/constipation
- Heartburn/Reflux
- Nausea
- IBS
These are all examples of a disrupted digestion. Food additives, poor food choices have been suggested to contribute to increased gut inflammation. Inflammation may impair the barrier function of your intestines, leading to increased gut permeability, in turn, increased gut permeability may contribute to a range of health conditions including Irritable Bowel Syndrome.
Here are some simple steps you can take to help your body digest your diet with ease:
- Chew your food well.
The process of digesting your food starts with the addition of saliva…taking the time to chew each mouthful thoroughly will greatly assist the process.
- Avoid foods that are known to cause digestive upset.
Commonly things such as dairy (milk, cheese, butter etc) and wheat (bread, pasta) may contribute to upset digestion and inflammation of the gut. Spicy foods, tomatoes, coffee and chocolate may contribute to symptoms of heartburn and reflux.
- Include a wide variety of whole foods in your daily intake.
The less processed your diet, the more fibre and nutrients you will be ingesting. Increasing fibre can add bulk to your stool and encourage easier bowel movements. A good amount of fibre will also assist the body to manage healthy cholesterol levels.
- Avoid eating meals when stressed.
Try to pick the optimal time for eating – not too late in the day and not at a time of high stress. Your body cannot perform it’s best digestive processes during periods of stress or while you’re sleeping. Having a regular meal time is a great idea – allowing time for your food to settle before lying down will assist with symptoms of heartburn too.
- Keep a food diary.
Sometimes the only way to see what is causing your digestive issues is to keep a food diary for a week or more. Make sure to take note of what foods you ate, how you felt afterwards, your bowel motions and your stress/energy/sleep/pain that day. Plus, any other digestive events that occur such as bloating. You may find that there is a patten to the symptoms that matches the food you are eating. For example, you may find that you have increased bloating after eating ice cream or upset bowels after fried foods. Once you see the patten you can correct course and make some different choices!
Some of the herbs I like to work with for digestion include carminatives such as Chamomile, Meadowsweet and Ginger. Slippery elm and Marshmallow root powders are wonderful taken mixed in water and swallowed to reduce the symptoms and inflammation associated with heartburn and reflux. Herbs can be taken before meals to increase the release of digestive juices, usually bitter herbs such as Gentian are ideal for this.
Where there has been previous antibiotic use, I will often think to prescribe a probiotic. There are many strains of probiotic that have different effects on the body so best to consult your health practitioner for the best choice for you.
Finally, there are many options for assisting infants and children who are having colic, constipation and other issues.
If you are struggling with digestive issues or are looking to improve your gut health with stress reduction, nutritional, or herbal support, book in an appointment today - we would love to help!
Duration: 1 hour (adults) - $110
Using a combination of non-invasive assessments & complete medical history we identify a suitable program of support tailored to your individual needs. This program of support may include Nutritional supplements, Herbal remedies, Dietary advice, Homeopathic remedies.
