New research has found that exercise
benefits our health by increasing bacterial diversity.[i]
Trillions of bacteria live in our body, most of which like to hang out in our
intestines. Together, they are known as our gut microbiota or gut flora and can
have a huge impact on our health. What’s interesting is that we are in control. Our
experts are here to help improve your digestion by getting the right ‘friendly
bacteria’ and other steps to optimise your gut health…
1. Prebiotics to the probiotics
‘For gut flora diversity, eat
artichokes, avocados, leafy greens, garlic, onions, potato skins, apples,
beans, fish, chicken & whole grains. These probiotic foods include
indigestible fibrous compounds that feed the Microbiome, allowing digestive and
immune promoting beneficial organisms to multiply. These high fibre foods are
prebiotics to the probiotics of the gut flora which fuel and encourage its
growth,” explains nutritionist Alix Woods.
2. Gut bacteria imbalances
As well as aiding digestion, “having a
healthy gut microbiome
is thought to help teach the immune system the difference between friend and
foe. They also help to keep the gut wall healthy, which may aid in preventing
immune reactions by ensuring only the right substances are absorbed into the
bloodstream. So, when we don’t have enough of the right gut bacteria, our
immune system may not behave as it should. Lots of factors in our modern
environment can disrupt our microbiome, including stress and lack of
sleep,” - adds Alix.
Top tip: Studies have shown that CBD oil can
help with both stress and sleep. “CBD oil has a stabilising effect on mood as
it works on the Endocannabinoid System, (ECS). The ECS is responsible for
maintaining homeostasis in physiological processes like sleep, pain perception,
memory, mood, digestion, cognition and immunity. For its mood enhancing effects
it indirectly stimulates the 5-HT1A serotonin, ‘happy hormone’ cannabinoid
receptors and exerts an anti-anxiety, happy mood effect. The cannabinoid
receptors targeted are the same receptors that anti-depressant and anti-anxiety
medications target but of course, without the side effects”. When it comes to
sleep, “CBD oil helps improve the quality and stops the overthinking that may
occur in the early hours of the morning,” explains Nutritionist Alix woods.
While capsules can take up to 20 minutes
to reach the desired outcome, drops pass directly through the mucous membranes
of the mouth, allowing direct circulation into the blood stream and the effect
is almost immediate. Try dispensing a controlled amount of Cannabigold classic
500MG CBD oil (£29.90, www.bionativa.co.uk) directly under your tongue. This oil
is the perfect strength if you are new to the CBD world.
3. Chew properly, and don’t rush
As well as trying to create the perfect
gut flora there are simple everyday things we could be doing to improve our
digestion. “It almost sounds too obvious, but not chewing properly can be a
major cause of symptoms such as bloating and abdominal pain. Chewing is meant
to break down our food into small particles, creating the maximum surface area
for the digestive juices and enzymes to process it. If you don’t chew properly,
the rest of the digestive process cannot take place as it should,” explains
nutritionist Cassandra Barns.
4. Don’t overeat
“Overeating taxes the digestive system,
which simply cannot produce enough of the right substances (acid in the
stomach, and enzymes throughout the digestive tract) to cope with the volume of
food. Eat until you are just satisfied – not stuffed,” advises Cassandra.
5. Cut the grazing
“Too much grazing (frequent snacking)
between meals can cause even more of a problem than overeating. Although eating
‘little and often’ can
be beneficial – and skipping meals is not advised – eating too frequently can be taxing
on the digestive system, which doesn’t get a chance to digest one set of food
before the next one hits. Unless your doctor has advised otherwise, try
sticking to three meals a day with a maximum of one snack in the gap between
meals if needed,” adds Cassandra.
6. Don’t overdo fluid intake with meals
Cassandra explains “It’s important to
drink plenty of water (around 8 cups) throughout the day for good digestion as
well as overall health. But make sure to drink most of your water away from meals to prevent
over-diluting your digestive juices. In particular, avoid drinking very cold or
iced water with a meal. Try instead sipping on warm water with lemon or a warm
herbal tea: ginger tea in particular may be helpful for stimulating digestion.”
7.
Limit your fruit intake, and try eating fruit away from meals
“Fruit can be good for our health in
lots of ways. But sticking to two or three portions a day may be best; get the
remainder of your 5-a-day from vegetables. And try eating fruit away from meals
rather than after a meal to see if it makes a difference,” advises Cassandra.
9. Fibre – you need to be aware of the
good and bad
Fibre can be a double-edged sword for
those with digestive problems. Cassandra explains, “a lack of fibre can
contribute to constipation. But too
much fibre may not be helpful for those with bloating, flatulence
or abdominal pain, especially insoluble fibre such as that found in wheat bran,
seeds and nuts and the tough parts of vegetables and fruits such as their
skins. If you eat grains, choose the ‘gentler’ ones such as brown rice and
oats. Peel or gently cook vegetables and fruits rather than eating them raw.
Soaking nuts and seeds in water for 8 to 12 hours can help them to be more
easily digested. “
10. Up your ginger intake
Stomach acid also plays a key role in
digestion; it is responsible for breaking down proteins as well as killing
harmful bacteria from foods. For an extra boost, “ginger can stimulate the
production of stomach acid and digestive juices,” explains Cassandra.
If you are looking to increase your
ginger uptake and improve your overall digestive system the new sense* for gut
health superfood supplement powder (£21.99, Boots) could be the answer you’ve
been searching for. This natural food supplement supports gut membranes,
digestive enzymes and healthy stomach acids by replacing the nasties with
nutrients that help to heal and maintain a healthy gut.
“As well as Ginger this formula contains
the fibre rich inulin derived from chicory, (which functions as a prebiotic and
food source for the beneficial bacteria that live there), dried prunes and the
digestive lubricant psyllium husk (which naturally treats constipation and
helps maintain regular bowel movements),” explains Dimitra Sentelidou MSc/BSc,
accredited Nutritionist at sense* (www.senseproducts.co.uk)
How to use: Simply sprinkle on your breakfast or
stir into your favourite smoothie.