Are you looking for ways to heal your gut health? Everyone can improve their overall health through changing their microbiome. There are simple things you can do to improve your gut health, but it’s also individual, not one size fits all.
Gut health is central to our health
Inside our gut we have over 100 trillion bugs, collectively known as a gut microbiome. If this microbiome isn’t functioning properly, then nothing else in the body works in optimal health. The thyroid, hormones, immune system are all linked to gut health, so it’s important to get this right. You have power to control your health by looking at what you eat.
The genes we are born with play a very small part of our health destiny. The health of our gut has more control over our risk of obesity, insulin resistance, cholesterol, and mood. In one recent study genetics were found to have a 2% influence over the microbial environment. The microbes can be changed through diet and lifestyle. Over time we can grow a healthy population of bugs that work with us, not against us.
How to heal your gut
You can start to heal your gut with 5 simple steps:
- Eat whole foods – fresh vegetables, fruit, vegetable sources of fats and proteins. Aim for 5-7 portions of vegetables a day and 2 pieces of fruit.
- Feed the bugs with fibre – lots of pulses, whole grains, and vegetables. The microbes need fibre as fuel, so if you’re eating processed foods low in fibre there is opportunity for the ‘bad’ bugs to colonise your gut.
- Reduce food allergens – this is individual, and not one size fits all. Common allergens are gluten, dairy, soy, eggs, peanuts but these may or may not be a trigger for you. A Nutritional Therapist can help you work out which foods may be irritating your digestion and causing inflammation.
- Remove irritants to the gut – e.g. lots of alcohol, sugar, caffeine, processed foods. Food with a huge list of ingredients listed on the packet may contain things which will irritate your gut cells. Most of these ingredients are added to allow a long shelf life, or to thicken, colour or sweeten and don’t add much benefit for your body. Several of these molecules can irritate the gut lining.
- Increase your stomach acid – the first gateway to the digestion is our gastric juices, we need it to help break down proteins and keep out the pathogenic microbes. Without stomach acid food doesn’t get properly broken down at this stage, so can pass through into the intestines partially digested. This causes it to ferment in the small intestines causing bloating and excess gas. Increasing your stomach acid can be done with food, herbs and supplements.
If you want to start to heal your gut get in touch to book your initial appointment with me. You can take steps now to improve your health today and in the future.
Hi I'm Anna Mapson, registered Nutritionist (mBANT, CNHC). I help people with IBS, gut health and digestive issues.
I can help you to:
- understand your digestion better, so you recognise your triggers
- eat a well balanced diet, with tasty meals that are simple to prepare
- develop healthy, sustainable habits for life
“Anna is amazing! I feel totally transformed"
To find more about 1:1 nutrition consultations or my group membership see my IBS Diet support page