Why supplements alone won’t heal your digestive issues- address the root cause to optimize and improve gut health | Recipes included!
Are you tired of struggling with digestive issues and feeling uncomfortable after every meal? If so, it's time to take control of your digestive health with these simple first steps. Whether you're dealing with bloating, indigestion, or other gastrointestinal problems, making small changes to your lifestyle and diet can make a huge difference.
In this article, we'll provide you with practical tips and insights on how to improve your digestive health. From eating more fiber and drinking plenty of water to managing stress and getting regular exercise, we'll cover the essential steps to promote a healthy gut. You'll learn how to support your digestive system and enhance nutrient absorption, leading to better overall well-being.
Don't let digestive issues hold you back any longer. With these simple first steps, you can start on the path to a healthier gut and improved digestive health. Say goodbye to discomfort and hello to vibrant energy and vitality. Let's get started on your journey to optimal digestion.
How mindfulness and chewing can promote better gut health
Believe it or not, digestion actually starts before you even take a bite of food! When you start to think about that delicious cheeseburger, do you start to salivate?
When we think about food or smell food, our senses trigger the production of important enzymes that we need to break down and absorb our food.
Distracted eating is a key component for causing digestive issues, and contributes to the breakdown of our enzyme production. How often do you find yourself eating while driving or sitting down in front of the TV when having a meal? All of these habits have an effect on our enzyme production and can impact the way our body digests food.
The act of chewing is also a contributing factor to our digestive issues. Chewing physically breaks down our food to put less of a burden on our enzymes – if we simply swallow without chewing we may see that piece of food come out the other side without absorbing any of the nutritional benefits and putting added stress on our digestive systems.
Before you sit down for a meal, try this:
1. Sit down at the dinner table without any distractions. Away from your phone or TV.
2. Take 5-10 deep breaths before having your first bite of food. This allows your body to get into rest and digest mode and enable our first stages of digestion to be activated properly.
3. Say grace, a prayer, a word of thanks before your meal . Your body loves routine and the act of saying grace beforehand can kick start our digestion.
4. Bonus recommendation- chew your lip for a few minutes prior to a meal. The act of chewing naturally activates our salivary amylase enzyme; beginning the stages of digestion and promoting proper absorption of nutrients in the later stages.
Improve gut health: need to address stomach acid & potential infections
Dealing with bloating, gas, acid reflux, heartburn, or burping? An underlying cause could be low stomach acid production or underlying infections such as H.Pylori. Stomach acid is our first barrier against pathogens, infections, and prevent these critters or bugs from getting into the digestive tract. When the stomach acid is low, undesirable microbes can cause infections in the rest of the digestive tract and create long term digestive issues.
Wanting to increase your stomach acid? Try this:
1. Proper food combining- eat your foods in this order:
1. Vegetables
2. Proteins/ fats
3. Carbs/ sugars
2. Have lemon water first thing in the morning to activate a healthy digestion throughout the day
3. Take herbal bitters, digestive enzymes, or Apple Cider Vinegar diluted in water 15 minutes before a meal
Are you taking these action steps and nothing seems to be working? Let’s chat! Here at EPN, we are able to test what infections your body may be struggling with and promote
Intestinal Dysbiosis, Malabsorption, Gut Flora, SIBO, IBS
Intestinal dysbiosis, or malabsorption, SIBO, IBS, etc. can really mean that there is an imbalance of good and bad bugs in your digestive tract. This can be cause by improper breakdown and absorption of carbohydrates, fungal infections (such as candida), parasites, low stomach acid, histamine issues, etc.
Struggling with IBS symptoms? Every food causing you bloating or constant gas? You could very well have an underlying pathogen present that we need to get out of the system and restore balance.
Why supplements alone will not improve gut health
This is where we get into all things probiotics. Although we need probiotics to promote a healthy micro biome, we forget to mention the impact prebiotics have on our overall health.
Probiotics are the good bacteria that are currently present in the digestive tract, while prebiotics are the foods and spices and herbs that feed the good bacteria growth within our digestive tract. Both prebiotics and probiotics are essential for digestive health.
Top foods to consume that feed the ‘good guys’ in our digestive tract:
1. Cruciferous vegetables- brussel sprouts, cauliflower, broccoli, bok choy
2. Green leafy veggies- kale, spinach, beet greens, cabbage, watercress, micro greens, Swiss chard
3. Jerusalem artichokes
4. Garlic
5. Leeks
6. Onions
7. Dandelion greens
8. Sprouted seeds (chia seeds, flaxseeds, hemp seeds)
9. Enzyme rich foods- pineapple, papaya, broccoli and alfalfa sprouts
10. Bone broth
11. Raw cultured dairy
12. Fermented foods- sauerkraut, pickles, picked onions, kimchi, kefir, kombucha
13. Foods high in omega-3 fatty acids: wild caught fish, avocados, walnuts
14. Coconut products
15. Nutrient dense, anti-inflammatory foods- grass-fed beef, lamb, most fruits and vegetables, apple cider vinegar, sea veggies
While probiotics are beneficial and can help build up the digestive tract, if we have an overgrowth of yeast or infections present in the digestive tract it still may not ease your digestive discomfort. That’s where I come in- let’s get to the ROOT of your digestive imbalances to have you feeling like you again!
Barriers that stop us from improving our gut health- Food Sensitivities and Allergies
Did you know you could have a food sensitivity and not have an immediate reaction to the allergen? Food sensitivities can take up to 2-3 days to appear and can produce a wide range of symptoms. With food allergies, you are more likely to notice an immediate reaction after you have consumed that specific food group.
Are you celiac or gluten free and are looking to expand your food palette and restore balance to your body? I think you may be in the right place. Let’s chat and see if BIE is the right fit for you :)
To learn more about the deep connection between allergies and gut health, and how we can better support out immune system to prevent allergies from worsening- click here
Learn more about top health food stores in Abbotsford and the Lower Mainland that will support your healing journey and provide you with clean, quality ingredients- click here
Recipes to improve gut health
Homemade Citrus and Rosemary Kombucha