In recent years we’ve discovered that the gut plays an essential role in so much more than simply digesting food. It’s also involved in vitamin syntheses, mood regulation, immune health as well as hormone balance. Each person’s gut health (microbiome) is as unique as their fingerprint so there’s always room to tailor nutritional advice, however the below foods should help you on your way to optimal digestive health.
Ginger
Ginger is a widely used herb commonly known for its anti-nausea effect -excellent for those of you who suffer from travel sickness! It’s also believed to accelerate gastric emptying, thereby reducing bloating, cramping, heartburn and constipation. Add it to stir-fries, slice it into green tea, grate it onto salads.
Greek yoghurt
Greek yoghurt is an outstanding source of probiotics. Probiotics are healthy bacteria that colonise the gut. They facilitate the breakdown of foods, the absorption of nutrients, the production of vitamins, enzymes and neurotransmitters and the regulation on the immune system. Definitely the type of bug you want to stick around! Enjoy it on it’s own, with a spoonful of manuka honey or sprinkled with a handful of berries.
Apples
Apples are an excellent source of pectin, a soluble fibre which helps to bulk out stool thus relieving both constipation and diarrhoea. Pectin is also a great prebiotic which helps feed the healthy bacteria in the gut, further promoting strong gut health.Enjoy apples on their own, dipped into nut butter, grated into porridge or sliced into smoothies. Chia seeds are another amazing source of soluble fibre and are particularly effective when added to over-night oats or smoothies.
Mackerel
Mackerel is an amazing source of EPA and DHA omega 3 fatty acids. These are well known for their anti-inflammatory effects which may help sufferers of Irritable Bowel Syndrome (IBS), Crohn’s disease and Ulcerative Colitis. Omega 3 oils may also reduce constipation. Flax seed oil and hemp oil are an effective alternative for vegetarians and vegans and make a delicious dressing for salads.
Kale
As well as being a nutrient-dense superfood, kale falls into the bitter greens family. When ingested, these alert the digestive system to stimulate the production of digestive juices, bile and digestive enzymes which help breakdown food so that nutrients are better absorbed. Add kale to salads, smoothies or combine with pumpkin seeds and flax seeds and bake to make kale crackers; the perfect healthy snack!
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