You could be led to think that gut and digestive issues have become very visible in recent times, and you’d be right; it’s only in the past five years that emerging research has mapped out the symbiotic relationship we have with our gut microbiome.
Gut Healing 101
As the world enters a health crisis, and we are seeing more cases of leaky gut, obesity, anxiety and chronic stress and fatigue, we are learning the correlation these have with our gut, exemplifying how find tuned and instrumental our gut microbiome is to our general wellbeing.
Aspects of our mood, perception of stress, our weight and anxiety are all linked to the health of our gut. And as we learn more about the gut microbiome, we are also learning about the damaging lifestyle factors harming it.
From the foods we’re eating, to the antibiotics we’re popping, to the antibacterial over-sterilized environments we’re living in, we’re learning how badly some of these practices are to the health of our gut, and our quality of life.
Healing Your Gut Lining
Eating certain foods like gluten can cause inflammation in the gut lining of some people.
The gut has microvilli, which look like little hairs in our intestinal wall, whose job is to absorb the nutrients from our food, and to keep the intestinal wall solid so it doesn’t leak anything out into our blood.
When we eat foods that erode the microvilli, it causes inflammation in the gut lining, and in turn makes the wall of the gut lining more permeable and letting food particles and pathogens through into our blood.
That’s when leaky gut and other gut issues arise, causing a multitude of symptoms like bloating, pain, autoimmune symptoms, gut sensitivity, metabolic conditions as well as mood disorders.
The first step to heal your gut quickly and easily is to work out which foods cause inflammation and to stop eating them!
This isn’t as simple as it sounds. You will need to find suitable substitutes that give you enough vitamins, minerals and macronutrients to maintain your energy levels, mental focus, mood and a healthy weight.
Gut Healing Foods
There are certain foods that are really good for your gut and there are some that are bad for your gut.
Choosing gut healing foods that don’t cause inflammation is the second step to healing the gut.
It’s essential that you find prebiotic-rich foods that will nurture healthy gut bacteria.
Foods like garlic, leeks. Onions, asparagus and Jerusalem artichokes are high in prebiotic fiber and heal the gut lining.
While these are good for many people, they may not be suitable for people who react to fermentable carbohydrates (FODMAPs) or more serious gut issues.
Similarly, fermented foods such as sauerkraut, kimchi, cultured kefir and kombucha are generally good for digestion as they nourish the gut microbiome, however they don’t work for people with histamine intolerances.
One indicator of histamine intolerances is that your nose and cheeks flush after drinking red wine.
You can see why eating a gut healing diet is requires a highly individualised approach!
Having said that, for most people, leafy greens, lean organic proteins, some of the root vegetables and vegetables from the squash family are good gut healing foods to start with.
Gut Healing Protocol
Repairing your gut starts with y lowering inflammation by eating the right foods and from the right sources, and healing the lining of your gut at the same time.
Studies now show that there is two-way communication between the brain and gut, so addressing stress, which also causes inflammation in the body, is the second step.
My top 3 Gut Healing Protocol tips to get you started are:
- Choose natural, organic whole foods coming from soil that is biodynamic, so you get the nutrients from the plant, as well as the medicinal benefit from the soil, for your gut.
- Include natural prebiotics foods in your diet that feed the good bacteria in your gut to grow and avoid antibiotics and foods that cause inflammation or irritate the gut and lead to leaky gut and autoimmune reactions. Everyone is different so an individualised nutritional approach is key. (will link to a free Health Consult with me)
- Identify and develop the nutritional habits and lifestyle changes that will lower stress and anxiety,
If you want to heal your gut quickly and easily, you need to do these three things consistently.
If you can make a plan to eat well and effectively your manage stress consistently for 6 – 12 weeks, you will start healing your gut and see a relief of symptoms and flare-ups.
You will be rewarded in the short term by achieving your wellbeing goals, and in the longer term by avoiding (or minimising) autoimmune and neurological conditions.
“There’s more to life than feeling stressed, fatigued and overwhelmed and my job is to help, support and empower you to take back control.”
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