Gut (digestive) health is such a vast subject and is becoming an increasingly popular hot topic discussed across so many mediums. It is a dominant focus whilst studying nutritional medicine. It is also a subject that I am really interested in expanding my knowledge in.
To put it simply your digestive tract is the main area where nutrients from food you eat are absorbed into your body. To have a healthy and functioning digestive tract means that your body can perform at its optimum level and the right nutrients are able to be absorbed within your digestive tract.
So many of us have underperforming digestive tracts due to a lot of factors which aren’t just what we consume, but also are emotionally related. Scientific research also has discovered direct correlations by improving your digestive health you can;
- help decrease symptoms of depression and anxiety
- improve your immunity to getting sick not just from bugs when travelling (see my blog post here about that) but also help reduce symptoms of cold/flu symptoms
- a healthy gut can also assist in reducing allergy symptoms.
Above are just a few digestive related problems to poor gut health. I wanted to share with you some good tips through food on how to improve your very own digestive health.
In support to this, over the past year I have personally come across a huge improvement in my overall health because of a few simple tips for improving my own digestive health. So I wanted to share with you my experience as well as a few good recipes that you can incorporate into your weekly routine that can help you achieve functional and optimum health.
For the early risers
I start my day off with a glass of either lemon squeezed in a glass of water or 1 tsp of apple cider vinegar in a glass of water, both of these are fab for your digestion. They help your digestion kick into action after a night of slumber, therefore when you do actually eat your first bite of food it will be able to break down the food much quicker and more efficiently.
For your first bite
I love to start my day with my chia banana pots. This delicious start to the day is full of fibre (both soluble and insoluble) which is ideal to help maintain a healthy cholesterol. Chia seeds are also a fabulous source of plant based omega 3 (which a great anti-inflammatory and helps boost your immunity). These little seeds are also known to help joint pain, aid with weight loss (as they make you feel more full) and also help with energy levels whilst exercising.
Chia Banana Pots:
1 Banana, mashed with a fork
1/4 cup chia seeds
3/4 cup almond milk
handful of raspberries
Mash banana in a bowl, add the chia seeds followed by almond milk, mix well together. Leave to sit for 25 minutes then add raspberries for the topping.
Mid morning/afternoon pick me up
Try making a smoothie ( I love simple recipe below) and add in a frozen cube of my homemade bone broth/stock in there too, you won’t be able to taste it. Did you know that boiling your bones releases gelatin which is a gentle way of helping restore connective tissue within your gut. This gelatin will literally heal and seal your gut aiding with inflammation, allergies and unwanted foods being absorbed into your system.
I absolutely love my soulful chicken soup recipe, it is the go to help improve your digestion. Full of nourishing protein for helping repair tissue, improving immunity and it also contains an abundance of glutamine from the bones in the broth style soup to gently heal your digestive tract.
Naturally occurring probiotics
Fermented and pickled vegetables are by far the cheapest way to boost yourself with a good naturally occurring probiotics. Have a tablespoon of homemade sauerkraut (try my tasty recipe here), whether that is dolloped on your eggs in the morning, on your lunchtime salad or with dinner. A simple way to improve your digestion, producing and supporting vitamins, lowering cholesterol levels, regulating hormones and boosting your immunity are just a few benefits to regular intake of probiotics.
By incorporating some of these lovely and simple tips and recipes into your weekly meal plans, you will be doing yourself and your digestion a huge favour. Hoping to make you feel top of your game and your digestion feeling nurtured and raring to go.
Happy Friday. Rx