Lately, we have been hearing a lot about how to keep our digestion healthy.
A healthy gut helps with many different things other than digestion.
Often, when I talk about gut health with my clients, they will say ‘my digestion has been fine’.
Sometimes our gut health can need improvement, even if our digestion has been ‘fine’.
What is ‘gut health’?
I generally describe it as the overall health of your entire digestive system – including an often overlooked essential element – the gut microbiome (healthy bacteria in your digestive system, allowing you assistance with certain vitamins, minerals, supporting your mental health, helping to break down fiber, and more!)
Carla Centola
Where do I start to help my gut microbiome?
There are a few steps when we think about the gut.
Step 1: Feed Your Microbiome
One important step is feeding your microbiome some extra bacteria, to increase the amount of types of bacteria present. You can do this by adding fermented foods to your diet.
Some of my favourites are:
- tempeh (it’s a fermented soy protein – I use it like I would with chicken or tofu). It’s great in sandwiches and stifry and holds a more firm texture than tofu.
- Kimchi (fermented vegetables, with a little spice!!) Sometimes, we will have it as a side salad when we don’t have many veggies in the fridge, or sometimes I make a kimchi fried rice for dinner.
- Kefir (to me, it taste like a mix of yogurt and milk – thicker than milk but drinkable). I eat it with berries, mix it into a smoothie or have it with granola and nuts for breakfast.
Step 2: Increase your fiber intakes
Fiber helps to feed the microbiome and bacteria. Keeping them strong and healthy
Step 3: Increase your water
Your digestive system uses a lot of water to process and digest your daily intakes. Without enough water, you can get some cramping, fatigue and irregular bowel movements.
Step 4: Limit your alcohol intakes
Alcohol can do a number to the digestive system, and long term use – especially when it comes to binge drinking, can impact our health in a number of ways.
Know your risks, and limit your intakes, especially when it comes to multiple drinks in one sitting.
What are your stragies for keeping your gut health strong?
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