How to care for your gut health

Gut health has a big impact on our well being, but it’s very easy to underestimate its importance. Poor gut health can result in skin conditions or fatigue. By taking care of your gut health you also lower the risk for chronic illnesses. In this article you’ll know what are the best habits that will help to keep your gut healthy.

Be mindful of how you chew

Chewing properly is essential for a healthy gut. Digestion begins in the mouth: by chewing food you break down large pieces of food into smaller ones, making them easier to digest. Chewing also starts the production of digestive enzymes, and you want to have a good amount of hydrochloric acid, pancreatic juices, and bile in order to digest well. The lack of digestive juices results in undigested food.

You should definitely take your time while chewing – and you should be mindful of how you chew as well.

Avoid mixing specific foods in you meal

You also want to avoid mixing certain specific foods. Eating together the wrong foods might result in bad digestion. Let’s see what are the food combinations to avoid:
• Starchy foods (such as bread and potatoes) are not to be combined with heavy proteins (like meat and cheese). Because protein is digested in the stomach and it takes longer, while starchy carbs are absorbed in the small intestine. This leads to the fermentation of carbs, resulting in gas and indigestion.
• Avoid mixing proteins and fats together. Fat inhibits digestive juices, that are needed to break down proteins. Fried foods such as bacon and eggs are very poor food combinations.
• Avoid eating carbohydrates and acid fruits in the same meal. A tomato sandwich is a perfect example. When you eat carbohydrates, the acidic food reduces the effect of the digestive enzyme.

Fasting for a short period of time improves energy levels

Fasting is another solution to improve your gut health. Since we use up to 50% of our energy to digest, regular fasting resets the body by redirecting that energy to other biochemical processes.
You shouldn’t blindly follow trend or diets though: longer fasts (over 48 hours) should be supervised by a licensed alternative practitioner. We have a 30 minutes webinar about belly fat and fasting in our YouTube channel – go check it out if you’re interested in the topic!

Proper hydration is important as well

The human body is mainly made of water (fun fact: we can’t survive without water for longer than five days!). With aging, our ability to absorb water decreases and there’s a higher chance to become dehydrated – which is something we want to avoid. We should drink at least from 2 to 2.5 liters of water a day (the right amount depends on the person’s weight). You can get water from fruits and vegetables as well: tomatoes and lettuce are made up to 95% of water. Melons, oranges, broccoli, and carrots are made of 90% water.

Living in a relaxed environment is more beneficial than you think

Eating food on the go and eating it while answering emails and messages are not proper habits. They can have negative effects on our gut health. Rest and digest is the opposite of fight or flight. When we feel relaxed, our digestion is stimulated.

Lastly, going to the bathroom everyday is essential

Constipation increases the risk of toxins passing into the bloodstream and recirculating. It also changes the composition of the gut microbiome. In order to improve bowel function you should:
• increase fibre and water consumption
• do moderate cardio
• take a magnesium supplement (because it stimulates muscle and bowel movement)

It’s easy to overlook your gut health. But many health problems may be cause by poor gut health – that’s why it’s essential to not be lazy with the gut and take good care of it.