Gut Health: 6 Top Tips

Gut Health Tips

Gut Health Tips

Gut Health: Why is it important?

Did you know that gut health goes far beyond the digestive system? ⁠

The gut is known as the “second brain” and it’s closely linked with mental health, due to its influence on mood and well-being. ⁠

  • 90% of serotonin is produced in the gut, and this “happy hormone” is essential for maintaining mood balance.⁠
  • 70% of the immune system is located in the gut, so it also has very strong links with autoimmune conditions.⁠
  • It’s also associated with anxiety, depression, diabetes, skin conditions, obesity and heart disease.⁠

So supporting the gut microbiome is ESSENTIAL for looking after the rest of your body!⁠

 

Here are my 6 top tips for looking after your gut health:

1️⃣ EAT MORE FIBRE – aim for 30g fibre per day⁠ ⁠(build up gradually to avoid digestive issues). Fibre is found in fruits, vegetables, nuts, seeds, beans, lentils, chickpeas and whole grains.

2️⃣ EAT A VARIETY OF FRUIT & VEG – diversity is key! Think about eating the rainbow and aiming to include all the different colours in your diet.

3️⃣ AVOID HIGHLY PROCESSED FOODS – I know this is easier said than done! Foods that have been highly processed have been associated with certain gut microbes that may have a negative impact on our health. Focus on nourishing whole foods that are minimally processed to support a healthy gut microbiome.

4️⃣ FERMENTED FOODS ARE YOUR FRIEND – they contain good bacteria (probiotics⁠). Examples include sauerkraut, kimchi, kombucha, miso, tempeh and live yoghurt.

⁠5️⃣ REGULAR PHYSICAL ACTIVITY – this helps keep things moving⁠.

6️⃣ NO DISTRACTIONS AT MEALTIMES – try to eat mindfully which is important for optimal digestion⁠.

 

Bonus tip:

⚡️ CONSUME PREBIOTIC FOODS – these feed the probiotic bacteria and help them grow, multiply and thrive. Prebiotic fibre can be found in Jerusalem artichokes, asparagus, onions, garlic, tomatoes, whole grains and legumes.

 

Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition

 

If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call

Check out my other nutrition-related blog posts below:

 

 

References:

https://pubmed.ncbi.nlm.nih.gov/29902436/

https://pubmed.ncbi.nlm.nih.gov/33208922/

https://pubmed.ncbi.nlm.nih.gov/34945630/

https://pubmed.ncbi.nlm.nih.gov/32549835/

https://pubmed.ncbi.nlm.nih.gov/29233686/

 

 

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