Gut Healthy Practices To Include In Your Daily Regime
Bloating, gas, constipation, diarrhea and acid reflux seem like obvious gut-related symptoms, but did you know that anxiety, depression, seasonal allergies, food sensitivities, autoimmunity, acne, and chronic fatigue often stem from digestive issues as well?
Your body is an interwoven network that contains 10 times more bacteria than human cells. In the functional medicine world, the digestive system (and more specifically, the gut microbiome) is seen as the epicenter of health. Coined as the “second brain”, your gut is responsible for producing up to 95% of your serotonin–a “feel good”, calming brain chemical–and 70-80% of your immune system.
Looking to improve energy and brain power, lower inflammation, strengthen your immune system, lose weight or get ahold on those nasty sugar cravings? Start by cleaning up the gut!
How? By incorporating the following gut healthy practices into your regime:
Take a probiotic before bed - probiotics are good gut bacteria that positively influence your gut flora. I recommend taking a probiotic with at least 5 different strains of bacteria on an empty stomach before bed to support everything from digestion, immunity and weight management to memory, mood and cognitive function.
Prefer a food-first approach? Add 1-2 tbsp. of fermented foods (i.e. kimchi, sauerkraut, coconut yogurt) to your meals or drink up to 8 oz. of kombucha or coconut kefir a day.
Eat REAL food - your body recognizes and knows how to break down kale, broccoli, berries, avocado, almonds and other real, whole foods found in Mother Nature. In fact, these foods (in their raw form) actually contain live enzymes that assist the digestive process. Processed, packaged, shelf-stable foods such as chips, crackers and cereal are dead foods that slow the digestive process. Why does this matter? Because when digestion is slowed, YOU will feel slow (mentally, physically, emotionally).
Pro Tip: shop the perimeter of the grocery store, filling up your cart with seasonal veggies and fruits, add well-sourced (organic, wild, pasture-raised) animal proteins, and–as much as possible–only duck into the middle aisles for things like oils, beans and grains (if well-tolerated), nut butters, condiments, superfood powders and dark chocolate (of course!).
Drink 1-2 cups of bone broth a day - bone broth is the #1 gut healing food available. Rich in collagen, gelatin, minerals and amino acids (from protein), bone broth will help rebuild, repair and maintain the integrity of your gut lining.
Most people can benefit from drinking 8-16 oz. of grass-fed bone broth a day. If you have more advanced digestive issues, consider doing a 1-2 day bone broth fast to kick your body into high-gear with healing.
Drink water AWAY from mealtimes - although this may go against everything you’ve heard, read or been told in the past, I don’t recommend drinking large amounts of any liquids (especially not ICE COLD beverages) with your meals. Small sips are fine, but avoid the “drink a large glass of water right before eating” approach. Why? Because it can easily flush away enzymes and hydrochloric acid that are needed to digest the food you’re eating.
How To: drink most of your water at least 30 minutes BEFORE and 60 minutes AFTER your meals. Although staying hydrated throughout the day is of upmost importance, the best times to drink the majority of your fluids are first thing in the morning and between meals.
Properly combine your foods - this is a tough one, even for me, but proper food combining can help alleviate bloating, gas and post-prandial fatigue.
Put It Into Practice: eat your fruit on an empty stomach or with a nut/nut butter. Eat animal protein with low starch veggies. Combine starchy veggies with grains, beans or other starches. Click HERE for more guidance on food combining.
Gut health = mental health, immunity, energy and SO MUCH MORE. By following these guidelines, you will support your gut microbiome, aid digestion and promote gut healing.
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