Digestive Health Series- Intro: Exploring the Inner Workings of Your Gut

Hola Happy Eaters,

Today, I want us to go on an exploration of your gut (aka our intestines). Taking care of your gut health is one of the single most important mindful living habits that you can adopt. In the Mindful Digestive Health Series, we will explore key nutrition components for a healthier gut. Why is gut health so important?

Our intestines are lined with millions of bacteria (mostly good, some bad). The good bacteria are called Probiotics. The bacteria in our gut not only affect our bowel movements and digestion, but they can also affect our skin, mood, and energy level. If you want to feel super-hot and energized, then I recommended that you put your gut health first.

Tell-tell signs that your gut health/good bacteria is out of balance:

• Abdominal Bloating and cramps associated with excess gas

• Frequent diarrhea or soft stools

• General indigestion

• Constipation

• Skin Irritations (breakouts and acne)

• Eczema (studies are not conclusive about this, but a well balanced diet is key for supple and hydrated skin)

• Low Energy

• Depression or Anxiety

• Diagnosis of IBS, Peptic Ulcer, Crohn’s Disease, Ulcerative and (C-. Difficile) Colitis, H. Pylori, Pancreatitis

• Frequent Urinary Tract and Yeast Infections

Illustration created by: https://www.behance.net/gallery/24677767/Digestive-System-Infographic

It is mind-blowing to think of how much your gut health affects your overall health and sense of well-being. The great thing is that you are in control of the foods you eat, and what you eat will ultimately affect your gut’s health. You are in control of your digestive health!

To have a healthier gut and better digestion, I recommended that you have a diet that is:

1. High in fruits and vegetables

Eat AT LEAST 3 portions of vegetables every day. What counts as a portion vegetable?

• 1 cup of leafy greens

• ½ a cup of sauteed or steamed vegetables ( squashes,sweet potatoes, bell peppers broccoli)

2. High in soluble/insoluble fiber What are some foods that are high in fiber?

• Fruits and vegetables

• Whole grains ( oatmeal, millet, quinoa, barley, buckwheat, amaranth, brown rice, wild rice)

• Pulses a ( beans, chickpeas, sprouts,

• Seeds and Nuts (almonds, walnuts, pistachios, cashews, pumpkin seeds, flax seeds)

 

3. Low in highly processed food/ added artificial sweeteners.

I always recommend that you look at the nutrition label of all the foods you purchase. If it contains a long list of ingredients that include chemicals or artificial colorings/sweeteners, then you don’t want to be eating it. Most of the ingredients on a food label, should be made from whole foods.

 

4. Rich in probiotic/ prebiotic foods

• What are some foods rich in probiotics?

• Yogurt ( organic dairy, cashew, almond, or coconut milk yogurt)

• Kefir ( Cashew or organic dairy)

• Kimchi ( Korean fermented cabbage)

• Miso

• Kombucha

5. High in anti-inflammatory foods

What are some foods that are anti-inflammatory?

• Berries

• Green leafy veggies

• Cruciferous vegetables (like cauliflower or broccoli)

• Turmeric and ginger

• Foods that are not deep fried

• Healthy Fats ( avocado and extra-virgin olive oil)

• Papaya

 

In my next post, we will dive into Part 1 of the Digestive Health Series. We will explore what it truly means to have a diet rich in veggies and fruits. It seems simple and it is simple, yet there is a lot of confusing information out there. Stay tuned for the next post which will take you on a zesty exploration of how to seamlessly incorporate more veggies and fruits into your everyday life!

Happy Eating,

Alice