7 Gut Health Tips by a Holistic Nutritionist
I posted a reel last week on Instragram that kept getting removed for copyright infringements. The thing is, I wrote it all myself so I told my community I would follow up with a newsletter to share this valuable and helpful FREE gut health advice.
I go over simple tips that you can incorporate daily for your gut health and microbiome. With a list Monday to Sunday, you’re set! Eventually, you will make new eating habits and cravings that you can tackle more tips per day.
Watch the reel here if you missed it.
I’m going to expand on my tips in the reel for you.
Monday: Are you getting 30 different plants per week in your diet? The American Gut Project released data that variety is key to a healthy diverse microbiome. Everything that is a plant counts: fruit, beans, vegetables, grains, seeds, herbs and nuts
Tuesday: Overnight we produce less saliva and bacteria can multiply. If we had the same amount of saliva as we did in the day, we’d be drooling all over our pillows (you shouldn’t be!). We aren’t meant to be eating in the day so I’m sure the body is smart and knows we aren’t digesting food at 2 am. Brushing your teeth in the morning before any liquids is a great habit as your mouth and digestive system is one long tube, it’s all connected. We don’t want an overgrowth of bad bacteria to make its way to our gut. For all those people drinking coffee first thing, brush your teeth and have water first!
Wednesday: Including flax seeds are a great way to add more fibre into your diet. Buy them whole then at grind at home or toss in a smoothie so they’re fresh. If you’ve ever bought pre-ground flax, you know it smells like fish and that’s because it’s gone rancid. Fats oxidize quickly once their shell is broken so buying whole is worth the effort involved. Flax seeds are great for relieving constipation or supporting diarrhea. They also help when estrogen levels are high (or low!) because they ensure we don’t keep old estrogen the body is trying to excrete inside us. Having regular bowel movements is key to optimal estrogen levels, just one way our gut impacts our hormonal health. I see this on DUTCH and GI-MAP testing in my practice, two tests I offer my clients.
Thursday: Fermented foods contain live beneficial bacteria. Buy them in glass versus plastic so the container doesn’t slowly disintegrate into your food as it’s acidic. Always buy your fermented food from the refrigerated section too. If it’s on the shelf then it’s likely just a pickled product with added vinegar versus a true ferment with live bacterial cultures.
Friday: Prebiotics are the food for your good bacteria. Eating these foods are so important for microbiome diversity and abundance. Onions, garlic, oats, asparagus, green bananas, artichokes and even cooked and cooled potatoes/pasta. If you’re not eating a lot of these foods, check out this tasty prebiotic powder you can add to your water. In my online 1:1 private practice, I often recommend fibres from this Canadian site and they deliver to your door (naturopathic grade high quality products only).
Saturday: Allicin forms once garlic is crushed and left. Unfortunately, most of us chop then cook immediately cook the garlic and we lose the health benefits of this amazing spice. Garlic is great for opportunistic bacteria like H. Pylori (see blog), cardiovascular health (can lower blood pressure and less hardening of arteries), immune support by fighting bacteria and even parasites.
Sunday: Beets are great for constipation and promote the growth of good bacteria. They’re the perfect food for doing a transit time test to check how your motility is doing. Motility is so important for constipation and SIBO support as if food is moving through your body slowly, it’s sitting there and starting to ferment which causes gas, bloating and the opportunity for bad bacteria to overgrow. I have a blog post on the details of transit time testing HERE (newly updated). You can also do this test with sesame seeds or partially chewed corn.
Shall I do a part 2? I have so many tips that are just part of my daily life now, but I think they will be so helpful for someone who is new the power of plant-based nutrition and gut health.
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