This week welcomed National Digestive Health Day, where we are all encouraged to consider what small steps we can take to improve our digestive health.
The saying variety is the spice of life really is true of gut health. A diverse diet does equal resistance and resilience. This is because when we eat a more diverse diet, we aid the growth of a wider variety of friendly gut bacteria that actually help us with digestion.
You should aim to get a mix of prebiotic and probiotic foods. We've probably all heard those words but here is what it actually means.
A food that is prebiotic is rich in fibre. Gut bacteria feed then feed on this fibre and produce fermentation byproducts that will benefit your health. Here are some of our top examples of prebiotic foods:
- Cereal grains (whole wheat, barley, rye)
Instead of being cooked or eaten fresh, probiotic-rich foods are prepared by letting the bacteria ferment them naturally. Common bacteria, like lactobacilli, break down the sugars into acids, preserving the food and imparting a salty, tangy flavor. Fermented foods can provide fibre for our resident gut bacteria as well as a fresh shipment of transient bacteria. The new bacteria enhance the diversity of our gut microbes during their one-way transit and, in ways that scientists are just beginning to unravel, help the resident friendly bacteria to do its job better. Here are some of the most potent probiotic foods:
- Fermented vegetables (kimchi, sauerkraut, carrots, green beans, beets, lacto-fermented pickles, traditional cured Greek olives)
- Fermented soybeans (miso, natto, tempeh)
- Cultured dairy products (buttermilk, yogurt, cheese)
- Cultured nondairy products (yogurts made from organic soy, coconut, etc.)
- Fermented grains and beans (lacto-fermented lentils, chickpea, miso, etc.)
- Fermented condiments (raw apple cider vinegar)
TOP TIPS FOR DIGESTIVE HEALTH
Ten tips to keep your sensitive gut happy and healthy. But it isn't all about what you eat. There are things you can change in your lifestyle that will make a huge difference.
- Have a balanced diet
- Eat a healthy breakfast
- Five a day
- Drink enough fluid
- Check your dairy intake - aim for your recommended daily allowance but not much higher.
- Choose lower fat products
- Give time to your meals
- Limit alcohol intake
- Consider taking a supplement
To celebrate Digestive Health Day we’re offering a 10% off on our Wellbeing Range until 16th June, 2017. To claim your offer, simply quote the code TUM046 when you order by phone on 01223 750 874 or online at www.futureyouhealth.com.