Cultivating Digestive Well-Being
By
In the intricate symphony of the human body, the gastrointestinal system takes on the roles of both conductor and enthusiastic audience.
The importance of a properly functioning gut extends beyond its digestive duties; it profoundly impacts our physical equilibrium and even influences our mental health. Conversely, a disrupted gut can send waves of discord throughout the body. From nagging discomfort to mood fluctuations and energy slumps, an unhappy gut resembles a dissonant note within the harmony of overall well-being.
In our modern lives, with their tantalising processed temptations, it can be easy to veer off course. With culinary convenience reigning supreme, an influx of refined sugars and less-than-friendly fats creates a bumpy journey for our digestive systems. As the whirlwind of life's demands surrounds us, stress enters uninvited, directly interfering with the rhythm and sensitivity of our guts.
Find Your Fibre Balance
We all know about the role that fibre plays as a superhero of the digestive process. But are you aware of the intricate balance of type and frequency that needs to be considered for your daily intake?
Moderate fibre foods for gentle everyday support:
- Oats
- Brown rice
- Apples
- Pears
- Berries
- Carrots
- Spinach
High-fibre foods for moderate consumption and an extra boost:
- Dried fruit
- Chia seeds
- Flax seeds
- Lentils
- Chickpeas
- Black beans
- Brussels sprouts
Tip: Refrain from peeling vegetables whenever possible – often, their skin houses a treasure trove of fibre.
Remember that adequate hydration is crucial, as water combines with fibre to add bulk to stool.
Embrace Unsaturated Fats
Unsaturated fats are helpful in facilitating the assimilation of vitamins into the body, as well as in collaborating with fibre to keep you regular.
Olive oil and its counterparts from the plant-based oil brigade are esteemed guests in the realm of unsaturated fats. However, remember that moderation is the watchword here. If you're an adult following a 2 000-calorie regimen each day, ensure that your fat intake does not exceed 77 grams.
Manage Your Microbiome
In the realm of microbiota, the symbiotic relationship between probiotics and prebiotics comes to the forefront.
Commonly known for their important role in reinstating and maintaining equilibrium within the gut’s flora, probiotics make appearances in fermented food and drinks like:
- Greek yoghurt
- Kimchi
- Sauerkraut
- Pickles
- Miso
- Tempeh
- Kefir
- Kombucha
Prebiotics, their loyal sidekicks, nourish these friendly bacteria, ensuring the continuity of gut harmony. Prebiotic-rich foods include:
- Garlic
- Asparagus
- Onions
- Leeks
- Artichokes
- Bananas
- Oats
- Barley
- Ginger
Tip: Ginger is great for helping to alleviate bloating and other digestive woes. Incorporate dried ginger powder to elevate your meals, or gently simmer ginger root slices for a soothing tea.
Support with Supplements
While what you eat remains of primary importance on your gut health journey, certain supplements could support your efforts.
Speak to your healthcare provider about whether any of the following would be beneficial for your unique needs:
- Probiotics
- Digestive enzymes
- Peppermint oil
- Curcumin
- Fennel
- Chamomile
- L-glutamine
- Artichoke extract
- Liquorice root
Address Your Stress
As the mind and gut maintain an intricate connection, managing stress plays an integral role in fostering gut goodness.
Some go-to mind-body techniques for daily stress reduction include:
- Meditation
- Breath work
- Yoga
- Tai chi
- Moderate cardio and resistance training
- Progressive muscle relaxation
- Visualisation
- Biofeedback
- Aromatherapy
- Mindful walking
- Journalling
