Over 2000 years ago the Ancient Greek physician, Hippocrates said ‘All disease begins in the gut’, and his observation still resonates today as it’s one of the first places a nutritionist will investigate if someone has health concerns as so much happens there!
Your gut houses around 70% of your immune system, 95% of the body’s serotonin (a happy hormone that regulates mood, appetite and productivity) and between 500-1000 species of bacteria (both good and bad) that work alongside each other to digest the food you eat and fight off viruses and bacteria. Busy place huh!
However, signs you might have a less than happy gut can include bloating, abdominal pain or discomfort, acid reflux, gas, bad breath or a change in bowel movements.
So, how can I improve my gut health I hear you ask?
1. Eat bitter greens like radishes, dandelion root, kale, rocket and watercress to improve digestion. These bitter herbs activate the bitter receptors on your tongue which sends a signal to your stomach to increase its production of hydrochloric acid and enzymes to help break down your food.
2. Eat more fibre. Fibre is found in fruits, vegetables, legumes, nuts, seeds, and grains. It feeds the good bacteria but also adds bulk to a stool which helps ‘clean’ the gut and remove static food and waste products from the body that would otherwise get trapped and cause symptoms like bloating. It’s recommended to consume between 25-35g fibre per day.
3. Include more prebiotic foods – artichoke, onion, raw garlic, asparagus, dandelion greens, bananas and apples – in your diet. They protect the gut by feeding the probiotics (the good bacteria), which can help lower cholesterol levels, lower stress, balance hormones, support your sleep/wake cycles and lower the risk of weight gain or cardiovascular disease.
4. Drink ginger water. Ginger is a great digestive tonic that can help protect the stomach as it stimulates the production of stomach acid. It also has a calming effect on the nerves so is really good for anyone who experiences IBS flare ups. The best way to consume ginger is by grating fresh ginger in to meals or adding it to water and sipping throughout the day.
5. Avoid coffee and alcohol which are incredibly irritating to the gut lining and negatively impact digestion by preventing nutrient absorption. Try a coffee alternative instead like dandelion coffee (which is caffeine free) or a turmeric latte.
With so much happening in the gut it’s important you don’t ignore symptoms as it’s more than likely asking for your help and in need of a little TLC. If you or someone you know is looking for more personalised support please book in for a free discovery call with me by emailing lisa@floweroflifenutrition.co.uk
