Make Over Your Gut
Nutritionist Eve Kalinik shares her 5 easy steps to boost your health
1. CHEW CHEW CHEW
This sounds obvious but most of us don’t do this (or not enough anyway). Food should ideally be liquid before you swallow it so roughly that equates to around 20-30 chews per bite. Once you get into the habit you’ll soon get the gist and just this simple act can alleviate obvious gut symptoms like bloating and excessive gas.
2. BE PRESENT WITH YOUR PLATE
Sitting and eating without distraction or stress means we are more focused on the task in hand and that not only serves your gut well as you are less likely to inhale your food (see tip above on chewing properly). This also encourages you to eat more mindfully which helps you to better connect with your food. There is very much a brain-gut connection and that starts with the obvious plate in front of you. So switch off the various devices and fully appreciate your food and your gut will thank you for it. Rest and digest.
3. DRINK WINE NOT WATER
I thought that might get your attention! What I really mean is that gulping huge amounts of water WITH your meals can dilute gastric juice secretions but ironically a glass of vino can help digestion for most of us…but thats a glass not a bottle. However it is really important that you hydrate well in between your meals as the gut is a thirsty organ after all and it has a lot of work to do.
4. DIVERSIFY YOUR REPERTOIRE
A diverse intake of foods, particularly those rich in fibre (think veggies, fruits, nuts & seeds, beans, pulses & legumes as well as certain types of grains) help to support the growth of the trillions of microorganisms in the gut, collectively known as the microbiome. Current research suggests that a more diverse microbiome supports a healthier and indeed happier gut. Prebiotics are certain types of dietary fibre that our microbiome particularly love to feast on and include garlic, onions, leeks, asparagus, bananas, oats, apples and sourdough just to name a few. Word of caution though go easy on these as if you are not used to them or are currently experiencing gut symptoms as you may get a bit of a trumpeting circus going on so just add in gently and mindfully.
5. TAKE A DAILY PROBIOTIC
Whilst research on supplements can often be confusing and misleading getting a daily dose of probiotics can markedly improve gut health. My preferred choice is SYMPROVE, a liquid formulation that has the research and backing by the likes of Kings College London. Also don’t forget about nature’s best beneficial bacteria sources that largely comes from fermented foods such as traditional cheese (ideally unpasteurised), sauerkraut, kimchi, miso, kefir and kombucha.
You can pick up a copy of Eve’s new book BE GOOD TO YOUR GUT here