You would be easily forgiven to believe that to create a healthy gut you would need to sell an arm and a leg to do so. The good news is that supporting the health of your gut does not need to put you in debt and there are some wallet friendly ways you can help promote an optimal gut microbiome today!
The health of your gut is not just important to process the food you eat but the living microbes within your gut influence almost every part of your body from your brain to your heart to your skin health. It would not be an overstatement to say that without a healthy gut and gut microbiome you will not be able to achieve your healthiest self.
Here are some easy ways you can support your gut health without putting yourself into financial hardship:
Remember to Breathe
Putting your body into a state of rest is how your body digests its food the best. There are two autonomic nervous systems. One is the sympathetic nervous system which is the ‘fight or flight’ nervous system. You use this one you use when exercising intensely or under pressure. The other is the parasympathetic nervous system which is the ‘rest and digest’ nervous system.
Eating your meals on the go and when stressed makes it harder for your body to digest food as you are more likely within the sympathetic nervous system. Stopping and taking the time to be present with your meal not only feels better but will help your gut to function at its best.
Put Down the Phone
Eating with distraction can prevent your body from fully experiencing the fullness and hunger cues. Eating while doing work or scrolling through social media can also prevent you from properly chewing your food due to lack of focus on the meal in front of you. Being present with your food takes practice but can help you learn when you are almost full which can help you achieve and maintain a healthy weight.
Chew Your Food
Digestion starts at the mouth. If you are not chewing your food your body can not access all the nutrients it could and makes the rest of your digestive system have to work harder. Taking the time to properly chew your meal can also allow you to fully enjoy the flavours you are eating rather than breathing in the food without any true appreciation.
Give Your Gut Rest
The time between your dinner and breakfast is an important time for your gut to reset for the next day. Eating throughout the night without this gut break. Your gut microbiome has a circadian rhythm like you do. If you interrupt these times of rest, it can impact the health of your gut microbiome.
Introduce a New Plant-Based Food
Your gut microbiome eats a type of insoluble fibre called prebiotic fibre. These types of fibres are found in plant-based foods. Try adding a new variety to your diet this week as each different type of prebiotic fibre supports different types of microbes in your gut. The long-term goal is thirty different plant-based foods a week.
This could be wholegrains like CornThins, oats, wholegrain rice and pasta or couscous, quinoa, or legumes and beans. Also, fruit and vegetables. Using frozen or canned varieties can provide equal if not superior nutrition to fresh and can help prevent waste. Going organic is not essential to promote a healthy gut.
Add Probiotic Foods and Beverages
To promote your healthiest gut, you need to add healthy microbes into your gut. These come in the form of probiotics. Before you reach for an expensive supplement, these are not the recommended first approach to achieve your optimal gut microbiome. Try adding two probiotic rich foods a day. An economic option is enjoying a Greek yoghurt. Other ideas are adding sauerkraut or kimchi to your salad or enjoying a hot cup of miso or a glass of kefir. Tempeh makes a delicious meat free alternative and is also a probiotic food.
Take home message: You do not have to break the bank to improve the health of your gut. Try these six tips this week and your gut will thank you.
If you are seeking more individualised advice to promote the health of your gut and quality of life, reach out to Feed Your Future Dietetics today!
