As a holistic health coach who specializes in gut related issues I spend a lot of time researching, reading and listening to experts in the space on this topic. Digestive health based research is also changing and evolving as the data continues to grow. This is amazing news because the more data there is the more we can simplify that into tangible items that you can use on your journey to mastering your gut health.
When I meet with a client and their issues is digestive based there are a range of questions I will ask to better understand exactly what has been going on and how long. A lot of the time people don’t realize they have an issue until it starts showing up for them in a physical manner — upset stomachs, bowel issues, acid reflux, etc. By taking the time to reflect on even the smallest moments that could have culminated into an issue is so important.
If you are having GI issues here are my fool proof ways elevate your digestive well being in a holistic way:
Root Cause
This may sound redundant especially in the world of social media. You have likely heard this a multitude of times but I think its really important to highlight again just in case. While adopting the lifestyle changes I am highlighting next is beneficial, addressing the root cause of digestive issues is vital. Consider consulting with a healthcare professional to investigate underlying factors such as food allergies, infections, or gastrointestinal disorders. Understanding and addressing the root cause will contribute to more effective and sustainable improvements in gut health.
One example I can give you from life experience is actually my husband, he was suffering from extreme acne on his face along with digestive upset. He was never the healthiest eater before we got together but with health and wellness being a focal point in our lives now he was struggling to understand why despite having a balanced diet, moving his body and using proper skincare products he was still suffering. For months I suggested he remove gums (like those found in nut based milks) from his diet. He just would not budge on it. For so long I would suggest the change and he would say “but I just cant give up my creamer.” One day we were driving in the car and he was complaining and I finally gave him an ear full, lovingly lol, telling him he has to make the change. We got home and he threw away his favorite almond milk creamer – low and behold a week later he was acne free and major digestive upset had dissolved. There are still triggers for him but I am telling you this to showcase an example of if you want to fix an issue you have to be willing to remove something even if you love it. That may be the root issue, even if you don’t want to believe it.
Prioritize Fiber-Rich Foods
Including a variety of fruits, vegetables, whole grains, and legumes in your diet is essential. Fiber supports a healthy gut by promoting regular bowel movements and providing a source of nourishment for beneficial gut bacteria. It is a type of carbohydrate found in plant-based foods that the body cannot fully digest. There are two main types of dietary fiber: soluble and insoluble.
- Soluble Fiber:
- Function: Dissolves in water to form a gel-like substance.
- Benefits:
- Cholesterol Regulation: Soluble fiber can help lower blood cholesterol levels by binding to cholesterol molecules and removing them from the body.
- Blood Sugar Control: It slows down the absorption of sugar, helping to regulate blood sugar levels.
- Weight Management: Soluble fiber can contribute to a feeling of fullness, aiding in weight management by reducing overall calorie intake.
- Insoluble Fiber:
- Function: Does not dissolve in water and adds bulk to the stool.
- Benefits:
- Digestive Regularity: Insoluble fiber promotes regular bowel movements by adding bulk to the stool and preventing constipation.
- Colon Health: It can contribute to a healthy colon by supporting the movement of material through the digestive system.
Why Fiber is Important for Digestive Health:
- Promotes Regular Bowel Movements:
- Insoluble fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. This helps maintain a healthy digestive system.
- Supports a Healthy Gut Microbiome:
- Fiber serves as a prebiotic, providing nourishment for beneficial bacteria in the gut. These bacteria play a crucial role in maintaining gut health and supporting the immune system.
- Prevents Diverticular Disease:
- Adequate fiber intake is associated with a lower risk of developing diverticular disease, a condition characterized by the formation of small pouches in the colon.
- Manages Weight:
- High-fiber foods are often nutrient-dense and can contribute to a feeling of fullness. This can be beneficial for weight management by reducing overall calorie intake.
- Regulates Blood Sugar Levels:
- Soluble fiber slows down the absorption of sugar, helping to regulate blood sugar levels. This is particularly important for individuals with diabetes or those at risk of developing diabetes.
- Lowers Cholesterol Levels:
- Soluble fiber binds to cholesterol molecules and helps remove them from the body, contributing to lower blood cholesterol levels.
To incorporate more fiber into your diet, focus on consuming a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Gradually increasing fiber intake and staying well-hydrated can help your digestive system adjust and function optimally. It’s essential to note that a well-rounded diet with a mix of both soluble and insoluble fiber sources is ideal for reaping the full range of benefits for digestive health.
Probiotics and Fermented Foods
Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods introduce beneficial bacteria to the gut, supporting a balanced microbial environment.
Function of Probiotics: Probiotics are live microorganisms, primarily beneficial bacteria, that confer health benefits when consumed in adequate amounts. These microorganisms help maintain a balanced and healthy gut microbiome.
Benefits of Probiotics:
Balancing Gut Microbiota: Probiotics contribute to the balance of the gut microbiota by promoting the growth of beneficial bacteria and inhibiting the growth of harmful microorganisms.
Immune System Support: A significant portion of the immune system resides in the gut. Probiotics play a role in supporting immune function and defending against harmful pathogens.
Sources of Probiotics: Probiotics can be obtained from supplements or naturally through fermented foods. Common probiotic strains include Lactobacillus and Bifidobacterium.
Function of Fermented Foods: Fermented foods undergo a process of lactofermentation, where natural bacteria feed on the sugars and starches in the food, creating lactic acid. This process not only preserves the food but also enhances its nutritional value and introduces beneficial bacteria.
Benefits of Fermented Foods:
Increased Nutrient Bioavailability: Fermentation can increase the bioavailability of certain nutrients, making them easier for the body to absorb.
Improved Digestibility: The fermentation process breaks down certain compounds that may be difficult to digest, making the food more easily digestible.
Sources of Fermented Foods: Fermented foods are diverse and include options such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Including a variety of these foods in your diet ensures exposure to different strains of beneficial bacteria.
Why Probiotics and Fermented Foods are Important for Digestive Health:
- Maintains Gut Microbial Balance: Probiotics contribute to a balanced gut microbiome, preventing an overgrowth of harmful bacteria and promoting the growth of beneficial ones.
- Supports Digestive Function: Beneficial bacteria in the gut aid in the digestion and absorption of nutrients. They also help break down certain substances that the body may struggle to digest on its own.
- Enhances Immune Response: Probiotics play a crucial role in supporting the immune system, which is closely intertwined with the health of the gut. A well-balanced gut microbiome contributes to a robust immune response.
- Potential for Mental Health Benefits: There is emerging research suggesting a connection between the gut and the brain, known as the gut-brain axis. Probiotics may play a role in supporting mental health and well-being.
- Prevention of Gastrointestinal Disorders: Regular consumption of probiotics and fermented foods is associated with a reduced risk of certain gastrointestinal disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Incorporating a variety of probiotic-rich foods and fermented options into your diet provides a diverse array of beneficial bacteria, contributing to the overall health and functionality of your digestive system. As with any dietary changes, it’s advisable to introduce these foods gradually, especially if you are not accustomed to them, and consult with a healthcare professional if you have specific health concerns.
Hydration is Key
Ensuring you drink an adequate amount of water throughout the day is crucial. Proper hydration helps maintain the mucosal lining of the intestines and supports the overall digestive process.
Mindful Eating Practices
Adopting mindful eating practices, such as eating slowly and chewing your food thoroughly, promotes proper digestion. Being present during meals aids in nutrient absorption and overall digestive well-being.
- Chewing and Digestion: Mindful eating involves paying close attention to the act of chewing. Thoroughly chewing food breaks it down into smaller particles, easing the digestive process. This not only supports nutrient absorption in the small intestine but also reduces the strain on the stomach.
- Connection to Satiety: Mindful eating encourages an awareness of hunger and fullness cues. By eating slowly and savoring each bite, individuals are more likely to recognize feelings of fullness, preventing overeating and promoting weight management.
- Stress Reduction: Eating mindfully involves being present and attentive to the sensory experience of eating. This practice can help alleviate stress, as it shifts focus away from external stressors and fosters a calming connection with food.
- Improved Nutrient Absorption: Proper digestion begins in the mouth, where enzymes in saliva start breaking down carbohydrates. Mindful chewing aids in the initial stages of digestion, allowing for better nutrient absorption downstream in the digestive tract.
- Enhanced Digestive Enzyme Release: Mindful eating stimulates the release of digestive enzymes. As the senses engage with the food, the body anticipates digestion, leading to the secretion of enzymes that facilitate the breakdown of macronutrients.
- Reduction of Gastrointestinal Discomfort: Eating too quickly or while stressed can contribute to gastrointestinal discomfort, such as bloating and indigestion. Mindful eating reduces the likelihood of swallowing air and minimizes the strain on the digestive system.
- Cultivation of Gratitude: Mindful eating encourages a sense of gratitude for the food being consumed. This positive mindset can impact digestion by promoting a relaxed state, allowing the body to more effectively process and assimilate nutrients.
- Mind-Body Connection: Being present during meals fosters a strong mind-body connection. This connection is vital for optimal digestion, as it allows the brain to send appropriate signals to the digestive organs, optimizing the release of digestive juices.
- Prevention of Emotional Eating: Mindful eating helps individuals distinguish between physical hunger and emotional triggers for eating. This awareness reduces the likelihood of consuming food as a response to stress, boredom, or other non-physical cues.
- Promotion of Healthy Food Choices: Mindful eating encourages conscious food choices by emphasizing the importance of savoring and enjoying each bite. This mindfulness can lead to a greater appreciation for nutrient-dense foods, supporting overall health.
Adopting mindful eating practices involves cultivating a more intentional and aware relationship with food. By incorporating these practices into your routine, you can positively impact digestion, promote optimal nutrient absorption, and foster a healthier relationship with the act of eating. Whether practicing alone or with others, the benefits of mindful eating extend beyond the physical act of consuming food, encompassing mental and emotional well-being.
Limit Processed Foods and Sugar
Reduce the intake of highly processed foods and added sugars in your diet. These substances can disrupt the balance of gut bacteria and contribute to inflammation in the digestive tract.
Identify Food Sensitivities
Pay attention to how your body reacts to certain foods and identify and eliminate potential triggers, such as gluten or dairy. This can help reduce inflammation and promote healing in the digestive system.
Manage Stress Levels
Incorporate stress-reducing techniques like meditation or deep breathing into your daily routine. Chronic stress can negatively impact digestion, making stress management crucial for gut health.
Regular Exercise
Engage in regular physical activity to support overall health, including digestive function. Exercise helps stimulate bowel movements and contributes to a healthy gut environment.
Adequate Sleep
Prioritize a consistent sleep schedule and aim for 7-9 hours of quality sleep per night. Sleep is essential for overall well-being, including the repair and maintenance of the digestive system.
Comprehensive Testing
Seeking professional guidance through comprehensive testing is a pivotal step in understanding and optimizing your digestive health. Holistic lifestyle testing, conducted by qualified healthcare professionals, involves a thorough examination of various factors, such as nutrient levels, food sensitivities, hormonal balance, and gut microbiome composition. Holistic testing provides personalized insights into your body’s unique needs and challenges. It can uncover specific dietary and lifestyle factors that may be impacting your digestive system, allowing for targeted interventions.
Professionals can identify underlying issues that might contribute to digestive discomfort, such as nutrient deficiencies, imbalances in gut bacteria, or inflammation. Addressing these root causes is essential for long-term digestive health. Holistic testing goes beyond one-size-fits-all approaches, offering tailored lifestyle recommendations based on your individual results. This may include dietary modifications, stress management techniques, and personalized exercise plans.
Holistic lifestyle testing facilitates the development of a long-term wellness strategy. By addressing the root causes of digestive issues and implementing sustainable lifestyle changes, you can promote enduring digestive health and overall well-being.
Incorporating comprehensive testing into your approach to digestive well-being offers a holistic and individualized perspective. By working with healthcare professionals, you gain valuable insights that guide targeted interventions, ultimately leading to a more resilient and balanced digestive system.
I hope this helps each of you learn more about your digestive health and methods to realign yours! Coaching programs are always available on a customizable basis. Learn more about my coaching packages here! And don’t forget to follow on IG for all the wellness content.
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