Gut health has officially hit the mainstream. Even mainstream supermarkets are now selling kombucha, kefir and kimchi. Our work here is done, right?
No! There’s still lots of confusion about gut health fundamentals, and it’s not as simple as having a probiotic yoghurt now and again. Feel like there’s room to improve your gut health (perhaps you identified with these weird gut symptoms)? Try these seven surprising tips to heal your gut.
1. Don’t rely on probiotics.
Even if you eat sauerkraut at every meal, your gut will probably still be off-balance if you don’t tackle the bad bacteria first. Diets high in sugar and unhealthy fats (junk food) can encourage bad bacterial growth, while suppressing the good bugs.
Before going hardcore on probiotics, stop eating sugar, processed foods and artificial ingredients for at least a few weeks to see if that reduces your symptoms.
2. Chew ya food.
No good will come from swallowing your food whole like a boa constrictor. Chewing makes food easier to digest, while enzymes in saliva begin the process of breaking down carbohydrates. If you find food difficult to digest, chew it thoroughly.
3. Stress less, sleep more.
You snooze, you win. Disordered sleeping patterns are linked to gastrointestinal diseases such as inflammatory bowel disease, gastro-esophageal reflux and colorectal cancer.
Stress also plays a big part (and we all know how interlinked stress is with sleep). Dietitian and gut health expert Dr Kerith Duncanson explains the importance of self-care and our gut health.
“The gut has its own very complex nervous system, which is why some call it the second brain. This nervous system is hot wired to our brain. Stress that impacts the brain can influence the gut and vice versa.
4. Make gelatin gummies.
Yep, just not the gummy bear kind (refer to our first point). Studies have shown that gelatin can help heal the gut mucosa (our protective lining), while increasing gastric juices to help break down food. Choose a high quality gelatin and you can prepare gut-healthy snacks in minutes!
5. Eat cold potatoes.
Weird but true – cooked-and-cooled potatoes are one of the highest sources of resistant starch, which stays intact when it reaches the large intestine. This adds bulk to the stool and feeds your good bacteria! Who said potato salad wasn’t good for you?
6. Do some exercise.
Physical activity is one of the only known preventions of bowel cancer, and there are plenty of everyday benefits to exercise on your gut, too.
“The role of physical activity in gut health comes via its effect on both the brain (stress relief, endorphins) and in stimulating the smooth muscles of the gut to maintain regular bowel habits,” says Kerith.
So, move your butt… move your gut!
7. Stop eating onions.
Do all these things but still have gut issues? There may be a bigger problem. The most common gut condition is irritable bowel syndrome, which is often triggered by high-FODMAP foods that contain carbohydrates some people find hard to digest. Some seemingly innocent culprits include onion, garlic and broccoli.
If you are experiencing regular gut discomfort, see a healthcare professional who will be able to help you identify the problem and find a healthy solution.
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