What should I do to support my Gut health?
10 Habits to bring into your daily life to have a healthy + happy gut!
Let’s have a conversation about a hot topic out there!
Gut health!
So many theories, plans, diets, and protocols out there and it can be so very overwhelming. Today I would like to share with you some simple habits to begin to incorporate into your daily routines and meals!
And, let me be clear with you…maybe all 10 is completely overwhelming and you are not ready to take ALL of them on. Take the pressure off right now, you can take a few at a time and see what happens. When you feel like you have successfully incorporated that habit into your life, add a few more!
Supporting gut health is essential for overall well-being, let’s take a look at 10 simple habits you can create in your day to support your gut!
Taking care of your gut is something that we have not talked much about as young adults, so now it can feel really overwhelming to think about what that means. So, these simple steps are a great way to start!
10 Habits for a Happy + Healthy Gut!
1. Eat loads of diverse + colorful foods!
Consume a wide variety of fruits, vegetables, whole grains, proteins, and healthy fats. A diverse diet promotes a diverse microbiome, which is crucial for gut health.
2. Eat Fiber-Rich Foods!
Include high-fiber foods like properly prepared beans, legumes, oats, and whole grains. Adding colorful vegetables like broccoli, kale, spinach, Brussel sprouts, carrots, sweet potatoes, and cabbage to each meal! Fiber nourishes beneficial gut bacteria and helps with regular bowel movements.
3. Introduce foods loaded with healthy Probiotics + Prebiotics!
Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and kombucha. These contain beneficial bacteria that can support your gut. Consume prebiotic foods like garlic, onions, leeks, asparagus, and bananas. Prebiotics are dietary fibers that feed the beneficial bacteria in your gut.
4. Limit Sugar + Processed Foods!
High sugar and processed foods can disrupt the balance of gut bacteria. Reducing your intake of these can improve gut health.
5. Stay Hydrated!
Drink plenty of water to support digestion and maintain the mucosal lining of your intestines. Drink ½ your body weight in ounces of water per day! Limit your caffeine/diuretic intake.
6. Manage Your Stress!
Chronic stress can negatively affect gut health. Practice stress-reduction techniques such as meditation, yoga, or deep breathing.
7. Get Adequate Sleep!
Aim for 7-8 hours of quality sleep each night. Sleep is essential for overall health, including gut health. Allow yourself at least one hour of screen FREE time before bed to assist your melatonin production! I promise you, you will sleep better!
8. Regular Exercise + Movement!
Physical activity can promote a healthy gut microbiome and improve digestion. This movement helps circulation, lymph movement, and even digestive movement when we move our bodies!
9. Moderate Alcohol Consumption!
Excessive alcohol can harm gut health and the health of your liver, so consume alcohol in moderation. What would it be like to even take your intake down to 1-2 drinks a week! You will feel the difference!
10. Book yourself a consult with A Functional Nutrition Therapy Practitioner, like me!
Take the steps to get a GI Map test to take a deep dive into what is actually going on in your gut, and from there learn what you specifically can do to heal it and have optimal gut health.
Remember that everyone's gut is unique, so what works for one person may not work the same way for another. It's essential to listen to your body and make gradual dietary and lifestyle changes to support your gut health effectively. This is the perfect opportunity to talk with me about how to support your own bio-individual needs!