Micro...what?! Our microbiome is just a fancy word for the microbes, bacteria and viruses in our body. The mixture of both good and bad bacteria that line the gut is usually the hot topic of conversation when it comes to our microbiome. When our bacteria in our gut is unbalanced we may experience sensitivities to certain foods, candida (yeast overgrowth), persistent infection, skin conditions, bloating, gas, constipation, diarrhea or any digestive issues. Our gut is really our "second brain" and can effect everything from our immunity, to our hormones and levels of neurotransmitters in the body. In my own health journey, I have had to heal my gut because of my "leaky gut" from years of undiagnosed food intolerances, extreme diets when I was training for fitness competitions and imbalances caused by stress & anxiety. Our gut is an estimated powerhouse that can have a huge impact on our overall health!
If you are experiencing any of the symptoms I've listed above, chances are you need to work on your gut health! Here are a few Tips to Start Improving Your Gut Today!
Eat Probiotic Foods or Take a Supplement - Probiotic foods are typically fermented foods like kimchi, yogurts, sauerkraut or kombucha. If you don't eat these foods regularly, a daily probiotic supplement can also be beneficial, taken every morning before your first meal.
Eat Prebiotic Foods & Fibre - Fibre is what keeps things moving! We all need fibre for good digestion. Try incorporating more soluble fibres like apples, flaxseed, oats, beans and peas into your diet. These fibres will not only help the gut, but help to ward off hunger, balance blood sugar and aid in healthy cholesterol levels.
Drink More Water - We need water to digest foods and soak up all of that fiber to achieve digestive flow. Drink 2L a day for best results, but avoid drinking water with meals and drink it before or after so your stomach can focus on breaking down food. You can also drink peppermint or fennel tea for immediate digestive relief after meals.
Eat Less Sugar & Processed Foods - Sugar can eliminate the good bacteria in our gut. Processed foods can create a unhealthy environment and introduce toxins that wreak havoc on our digestive health.
Eliminate Problem Foods - You may need to eliminate the foods that are irritating the gut so it has a chance to repair and heal from distress. Common intolerances include dairy, gluten, corn, sugar, caffeine and alcohol.
Mange Your Stress - Our emotions are connected to our stomach. When we are stressed we may experience reduced stomach acid, cravings or lose our appetite. Practice Breathing techniques, meditation, take breaks throughout the day and practice daily self-care.
Exercise! - My favourite workout for gut health is yoga because it can literally massage our organs and increase circulation to digestive functions. Any exercise will help our metabolism and use our food as fuel more effectively. Get those carbs to the brain and muscles instead of sitting in your belly.
Improving our gut health may include a bit of trial and error to see what makes us feel our personal best on a daily basis. If you feel you are not digesting foods efficiently you may also have underactive or overactive stomach acid which is something else to consider! Remember to always eat mindfully and chew your food thoroughly for optimal digestion!
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