5 Easy Ways to Restore Your Gut Health
All About Wellness in partnership with BC30™ through Maverick Mindshare
The gut is involved in so many important functions of the body, from breaking down foods, to absorbing essential nutrients, and supporting a healthy immune system. It can even influence our brain health!
Here are 5 simple ways to restore your gut health:
1. Swap to foods high in fibre
Fibre plays an important role in gut health, particularly in the health of the large intestine. It has also shown to reduce the risk of a number of diseases including diabetes, bowel cancer and cardiovascular disease. Not only does an adequate intake of fibre help with regularity, and reduce the occurrence of constipation, it also diversifies and feeds good gut bacteria.
There are two types of fibre:
Soluble fibre: which can help you to feel fuller for longer and balance blood sugar levels.
Insoluble fibre: supports healthy bowel movements by absorbing water.
Although eating more fibre seems like a simple tip, the benefits for gut health shouldn’t be overlooked. In Australia, it is recommended that females aim to eat 25g grams of fibre per day, and males aim for at least 30g. To bump up your daily intake of fibre, eat more wholegrains, nuts, seeds, vegetables, and fruit. Other easy swaps include choosing wholemeal bread over white bread, steel cut oats instead of quick oats, and wholemeal flour instead of white flour in baking.
2. Eat more foods rich in probiotics
Eating foods rich in probiotics such as sauerkraut, kimchi, yoghurt, kombucha or kefir can help to support a healthy digestive system. If you’re on the go or stuck for time, an easy and convenient way to make sure you are consuming probiotics is opting for products containing BC30™. BC30 is a market-leading probiotic which helps to restore digestive health. Unlike other probiotic strains which require refrigeration, BC30 is a spore-forming probiotic, making it shelf stable. Naturally it has a protective shell which safeguards it so it arrives alive in your gut to help restore digestive health. After further research I have also found that it’s backed up by over 25 clinical studies. I have found a number of great products at my local health food store containing BC30 and have seen a difference in my digestion after drinking a probiotic herbal tea with BC30. To find products containing BC30 in your local supermarket, look for Bacillus coagulans GBI-30, 6086 in the ingredient list, or this logo on packaging:
3. Drink enough water
Water makes up between 50-80 percent of our total body weight. Drinking enough water is an easy way to support the mucosal lining and gastrointestinal system. It can also help to balance gut bacteria, protect the body against urinary stones, and alleviate constipation. Females should aim for at least 8 cups of water per day, and males should drink at least 10 cups.
4. Listen to your ‘gut’ and manage food intolerances
Are you feeling bloated, experiencing reflux, constipation or having to run to the loo straight after eating certain foods? If so, you may have an underlying food intolerance. Addressing food intolerances is an important step to supporting optimal gut health. Food intolerances and conditions such as IBS can have negative effects on your digestive system and affect the absorption of nutrients. Start by jotting down a food diary – write down the foods you eat over 1-2 weeks and make note of any symptoms that arise. You may start to notice a trend! The next step is to visit a Nutritionist or Dietitian who can help you manage your symptoms or identify the underlying cause, which may also involve an elimination or FODMAP diet.
5. Manage your stress levels
Have you ever eaten while you’re feeling anxious or stressed, and noticed that your food isn’t digesting properly? The brain has a direct impact on the gut, and our emotions can affect our digestive system, as both organs are connected. This is known as the gut-brain axis. Stress can trigger the fight or flight response and upset the gut in many ways, including slowing down digestion and affecting the absorption of nutrients. Managing stress levels is important for gut health. Implementing stress-relieving practices into your daily routine such as mindfulness and meditation or seeking support from a psychologist are great places to start if you have trouble managing stress. Over 90% of serotonin is made in the gut, and recent research has shown a correlation between probiotics and brain health.
By adding these 5 simple tips to your daily routine, you can help to restore your gut health and promote a healthy digestive system.