Nourish your body and allow your health to flourish this September by introducing, or increasing, 'gut friendly' foods in your daily diet.
Known as the second brain, our stomachs play a vital role in maintaining our health and highlighting issues in the body. With 'Love your Gut Week' taking place next week from September 16 to 22, now is the perfect time to invest in your health and well-being by making minor dietary changes that can make a huge difference.
A recent study, commissioned by Love Your Gut ahead of this year's annual Love Your Gut Week, shows that fewer than two thirds (65 per cent ) of people have no idea how vital gut health is to their overall wellbeing, with just 31 per cent thinking it is ‘somewhat important’.
This is in spite of the fact that 20 per cent of those surveyed admitted to experiencing gut health problems, like stomach ache or an urgency to pass stools more often than normal, at least once a week.
Close to a quarter of men and women (20 per cent ) are worried to discuss their gut health in case it might be something serious, with overall, a fifth (19 per cent ) too “embarrassed” to talk about their concerns.
Love Your Gut, an annual campaign that raises awareness of the importance of looking after your gut health, has teamed up with Karen Canning, GPN and Irish General Practice Nurses Educational Association (IGPNEA ) Chairperson, says, “Looking after your gut is important and talking about your concerns is nothing to be embarrassed about. Gut health can have a huge impact on your overall wellbeing. That’s why I’m sharing simple, practical ways on how the nation can ‘Learn to Love Your Gut’ - from stress reduction techniques to how much sleep you really need, clever diet tweaks and exercise tips.”
Eat plenty of plants
“Eat lots of plant-based foods including fruit, vegetables, whole grains, beans, chickpeas, lentils, herbs and spices. These provide food for the helpful bacteria in the gut, so they can produce beneficial compounds for our cells. The greater the variety of plant foods you eat, the greater the variety of good bacteria your gut can support, which can in turn support other factors such as sleep and stress. You should be aiming for 30 different plant-based foods a week.”
Keep Hydrated
“Staying hydrated will improve almost every bodily process including digestion, energy levels and sleep. Aim for 6-8 glasses of water every day. You can examine your urine as a guide - it should be a very light straw colour. Dark yellow to orange urine may indicate that you need to drink more water.”
Don’t forget that you can hydrate from foods such as:
· Cucumbers
· Celery
· Grapefruit
· Watermelon
· Strawberries
· Tomatoes
· Radishes
Increase your Fermented Foods
“The Love Your Gut survey showed that only 15 per cent of people regularly include fermented foods in their diet, yet fermented foods can be beneficial for gut health by encouraging the growth of live microbes, sometimes referred to as ‘good bacteria’," said Canning.
"One of the easiest ways to consume fermented foods is through dairy products that contain live microbes such as fermented milk drinks, yoghurt, sour cream and most cheeses. It’s worth noting that not all fermented foods have the same benefits as they don’t all have live bacteria. This includes some sauerkraut and kimchi products that are made with vinegar or are pasteurised as this can kill the bacteria. The same goes for pasteurised cheeses. If you’re unsure, check the label.”
Nature can nurture
“Being in nature can nurture a healthy gut. All things have their own microbiome and when we come into contact with these different microbiomes, it supports our overall health and wellbeing. Plants, soil, animals and green spaces all have beneficial bacteria so try to walk through a park or get out in the garden to boost your exposure to these good bacteria that can, in turn, improve your own gut microbiome and wellbeing.”
Lifestyle changes
In addition to adding gut friendly foods to your diet, making lifestyle changes such as increasing the amount you exercise and sleep and reducing stress are equally important.
To learn more about how you can improve your gut health, visit loveyourgut.com
