Struggling with bloating, IBS, leaky gut, SIBO, gas or constipation?
Around 80% of our entire immune system is located in the digestive tract! Recognised as our second brain and the root cause of disease by scientists. A disrupted gut have also been linked to a number of other imbalances such as
- depression & anxiety
- food sensitivities
- skin problems like eczema
- gas & diarrhoea
- poor concentration
- joint pain
- hormonal imbalances
- autoimmune diseases
Here are some simple and easy ways to improve your digestion to get a bloat free happy tummy
#1 Food combine
food combining boosts improves overall gut health and helps ease existent digestive distress
There are many ways to properly food combine, here is a easy to follow example you can follow
If you find food combining too tricky to follow use this one take away.
Always eat fruit alone and never after meals. Fruit is the quickest of foods to digest and will cause fermentation. Think bloating, pain & strange noises .
#2 Digestive enzymes/Boost stomach acid
Instead, we should focus on increasing the amount of acid to help alleviate digestive discomft. This helps the natural digestive enzymes to do their job properly – improve digestive and boost acidity
- Chew food REALLY well. This allows the enzymes to be secreted optimally.
- Add apple cider vinegar (amazon link) before each meal. ACV is high in digestive enzymes which naturally boosts stomach acid
- Include a raw element to each meal. Raw foods are full of naturally occurring digestive enzymes
# 3 Drink more water (but not with meals)
water hydrates our cells & allows finer to transmit through the colons effectively. However, when we drink water with meals we dilute the digestive juices and enzymes. This is why we should avoid drinking with meals and instead opt to drink 20-30 minutes before and after eating.
drinking warm lemon water first thing in the morning – boosts digestive process and cleans out colon. You can even add ACV (link) for a quick detox drink
Sipping on warm herbal tea pm can help calm any digestive upsets.
#4 Increase Fiber
The majority of us are simply not getting enough fiber in our diets.
There are 2 types of fiber. Soluble & Insoluble. We need both types to help the digestive process. Together they:
- Act as a binder to help form stools.
- Eliminate cholesterol out of the body
- Facilitate in weight loss (link to weight loss blog)
- Act as a sweeping brush for our body helping to clean out our colon.
Both types can be found in various plant foods such as:
- Wholegrain’s (quinoa, millet, wholewheat bread, brown rice)
- Beans (kidney, adzuki, chickpeas, pinto, lentils)
- Fruit (tropical fruits, oranges, strawberries)
- Vegetables (dark green vegetables, squashes)
# 5 Add PRE & PRObiotics
Not only do probiotics help feed the good bacteria in our bodies (our micro biome)but they increase the absorption of nutrients in our foods
To boost the micro biome include fermented foods in your diet. This includes:
- fermented vegetables
However, if you are new to fermented foods start slowly.
When choosing a probiotic in supplement form, ensure that there is at least 25-50 billion strains. These can be difficult to get hold of but this brand is excellent.
#6 Lower Stress
stress lowers the digestive enzymes, break down food slower so there is less absorption of vitmains, minerals and other nutrients.
To prevent this from happening, put these tips in to practice
- eat slowly
- chew food properly
- eat more mindfully
- eat without distractions
- find ways to find more zen in your life.
# 7 Eliminate Inflammatory Foods
certain foods can trigger inflammatory responses in the body causing food sensitivities, IBS and leaky gut.
Although there are many foods that can trigger this response the main culprits are:
- Processed foods
- Processed oils
Doing an elimination diet can greatly help most digestive problems but if you’re not ready for that yet, simply omit one of the above for a period of 30days and monitor how you feel.
# 8 Add movement
Getting just 30minutes a day can help stimulate the bowels and keep everything moving in the right direction! Moving the body also helps stimulate the lymphatic system
No motivation to exercise, watch this:Exercise for beginners: How to Stay Motivated to Workout, Achieve Goals & Stick to a Workout Routine
You can also find my 10 best home fitness workouts (for free) here
#9 Supplement with glutamine
glutamine (an amino acid) can help heal the lining of the gut, improves digestive health and greatly reduces sugar cravings
Glutamine can naturally be found in:
- brussel sprouts
- fresh vegetable juices.
Healing digestive issues can take a very long time to fix and as you can see there are many ways to improve gut health.
With these tips you already on your way to drastically improving not just your digestive health but also your health in general.
What is the one tip that you can implement straight away? Leave a comment below and share with the community