Simple Gut Support Tips & Why They Are Important.
There is so much information out there on gut health and much of it is conflicting, confusing and often anecdotal (may have worked for one person, not necessarily right for everyone). As a clinician focused on gut health, I know that this is because the field of gastrointestinal health is amazing and fascinating, research is constantly emerging at a fast pace, and it is so important for our overall health long term to have a well-functioning digestive system. Along with this however, comes all the latest products to hit the shelf, each promising to contain the latest science backed ingredients to de-bloat and target the root cause of your digestive issues. I’m not here to say that there aren’t great products on the market (at least some of them) and as a clinical nutritionist I have my favourite supplements that really can play a role in therapeutic healing with my clients, however, if you aren’t starting with the basics and foundations of gut health or know what the root cause is (pathobiont overgrowth or intestinal permeability for example), then spending money on the latest gut powder might not be what you need either.
If you haven’t already, start with the basics. Here are some simple gut support tips to help you (I didn’t say habit change was easy). If there are a few you know you need to focus on, try starting with one, begin to make the habit change, and once it becomes a natural part of your day or lifestyle, move onto the next. Having worked one-to-one with clients, making a lot of changes all at once can often be unsustainable and cause more stress, which can do more harm than good.
Mindful eating: Chewing food thoroughly is a crucial aspect of mindful eating that significantly benefits digestion. When you chew slowly and deliberately, the mechanical breakdown of food begins in the mouth, making it easier for your stomach to process. Saliva production is increased, which contains essential enzymes that initiate the digestive process. Mindful eating involves being fully present and attentive during meals, allowing you to enjoy each bite and recognise when you are full, which can prevent overeating. This conscious approach to eating not only enhances nutrient absorption but also reduces digestive discomforts such as bloating and indigestion. Sit down, put your phone down, turn off the TV and be in the moment.
Stay hydrated: Staying hydrated is essential for optimal digestion, as water plays a pivotal role in breaking down food and facilitating nutrient absorption. Adequate hydration helps produce saliva, which contains enzymes that start the digestive process in the mouth. Water also aids in the smooth movement of food through the gastrointestinal tract, preventing constipation and promoting regular bowel movements. Drinking enough water ensures that digestive organs, such as stomach and intestines, function efficiently, reducing the risk of discomforts like bloating. Additionally, hydration helps maintain the balance of stomach acid, which is crucial for breaking down food and killing harmful bacteria. I do find however, that drinking large amounts of water with your meals can negatively affect digestion, so try keeping the majority of water intake away from your main meals.
Limit alcohol: Limiting alcohol consumption is important for maintaining gut health, as excessive drinking can disrupt the delicate balance of the gut microbiome. Alcohol can irritate the stomach lining, leading to inflammation and an increased risk of gastritis and acid reflux. Over time, heavy alcohol use can damage the intestinal walls, impairing ability to absorb nutrients and potentially leading to conditions such as intestinal permeability aka leaky gut syndrome. This disruption can also negatively affect the diversity and abundance of beneficial gut bacteria, which are essential for digestion, immune function, and overall health. Look for a habit replacement if you are regularly using alcohol as a relaxation tool when you get home. For example, have some kombucha in a wine glass instead. Sounds silly, but it works.
Prioritise sleep and circadian rhythm for the microbiome: You may have heard about prioritising sleep for overall health and your circadian rhythm, but did you know this also applies to the gut microbiome? Prioritising sleep is absolutely important for maintaining the circadian rhythm of the gut microbiome, which plays a vital role in digestion and overall gut health. Our gut microbiome follows a daily rhythm influenced by our sleep-wake cycle. Disruptions to this cycle, such as irregular sleep patterns or insufficient sleep, can disturb the balance and diversity of gut bacteria, leading to digestive issues and inflammation. Adequate, consistent sleep helps to regulate the production of hormones and neurotransmitters that affect gut motility, permeability, and immune function. By ensuring we get enough restful sleep each night, we support the natural rhythms of our gut microbiome, promoting optimal digestion, nutrient absorption, and a robust immune system. Start working on a sleep routine such as switching off from technology earlier, a few moments of mindfulness and keeping to a similar bedtime each night. Of course, know there will be times throughout your life e.g. kids, shift work, sickness and travel where this may not be possible and thats ok, just try to focus on other areas you might be able to give more attention to during that time.
Movement: Regular movement and exercise are vital for promoting gut health due to the positive impact on digestion and the gut microbiome. Physical activity stimulates the muscles in the gastrointestinal tract, which helps move food through the digestive system more efficiently, reducing the risk of constipation and promoting regular bowel movements. Exercise has been shown to increase the diversity and abundance of beneficial gut bacteria. Additionally, physical activity reduces stress, which is known to negatively affect gut health. It doesn’t need to be much to assist with digestion. If you are finding it challenging to fit exercise into your routine, start with ten minutes of stretching or a quick walk after dinner.
Increase fibre rich plant foods and prebiotics: Fibre rich and prebiotic plant foods are essential for gut heath and optimal digestion. Dietary fibre, found abundantly in fruits, vegetables, whole grains, legumes, nuts, and seeds promotes regular bowel movements and prevents constipation by adding bulk to the stool. Additionally, certain types of fibre act as prebiotics, which serve as food for beneficial gut bacteria. These prebiotic fibres found in foods like garlic, onions, leeks, asparagus, banana, and oats, stimulate the growth and activity of these beneficial microbes, enhancing the overall health and diversity of the gut microbiome. It’s not always necessarily what you can take out of your diet - but what you can add. Some of these foods can be reactive for some people highlighting underlying gut issues that need to be addressed with a health practitioner.
Breathwork and stress relief: Breathwork, the practice of controlled breathing techniques, has garnered significant attention for its potential to alleviate stress and improve digestion and gut health. When we experience stress, our body’s fight-or-flight response can disrupt the digestive process leading to issues such as bloating, indigestion, and irritable bowel syndrome (IBS). Breathwork can counteract this by activating the parasympathetic nervous system, often referred to as the ‘rest and digest’ system. This state promotes relaxation, reduces the production of stress hormones, and enhances blood flow to the digestive organs, facilitating more efficient digestion and nutrient absorption. Techniques such as diaphragmatic breathing, box breathing, and alternate nostril breathing (my favourite) can be particularly effective in calming the mind and soothing the digestive tract. Gut hypnotherapy programs have even been shown to be just as effective in relieving IBS symptoms as a low FODMAPS diet showing the intricate connection between the gut and the brain when it comes to digestion. Incorporating regular breathwork and/or mindfulness meditation into your routine can not only help manage stress but also foster a healthier gut.
Source of probiotic and fermented foods: Incorporating probiotic-rich and fermented foods into your diet is a powerful way to maintain gut health. Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts, primarily by enhancing the balance and diversity of gut bacteria. Fermented foods, which undergo a natural process of fermentation are excellent sources of these beneficial bacteria. Examples include yoghurt, kefir, sauerkraut, kimchi, miso, and kombucha. These foods not only introduce beneficial microbes into your gut but also produce compounds during fermentation that support digestive health and strengthen the gut barrier. Regular consumption of probiotic and fermented foods can improve digestion, boost immune function, and reduce symptoms of gastrointestinal disorders like IBS. Again, when it comes to probiotic supplements, it’s best to refer to your practitioner as there is now so much more research and different bacteria strains can have different clinical outcomes. If you find fermented foods worsen your symptoms or digestive processes, book in for a free discovery call with a practitioner to discuss how they may be able to help you.
If you are finding you need a little digestive reset, go back to the basics first. I know personally that digestive symptoms can hugely affect your quality of life, but it doesn’t have to be that way. If you are struggling with chronic digestive issues, please seek support from myself or your health professional.
Happy gut life,
Sarah Kate