Do you find that September often has that new year feeling? A mix of reflection, structure and good intentions after a period of indulgence! Many of us may have eaten more over the summer, which can include increased sugar, alcohol and rich food. Or eating has been chaotic, and routine went out the window. Consequently, our digestive system may be feeling the effects. If you're looking to reset and recharge, focusing on gut health is a fantastic place to start. This isn't about restriction and detox, but very much, nourishment and support of your body and gut.
Why Gut Health Matters
Your gut does more than just digest food—it plays a crucial role in your immune system, mood regulation, energy levels and more. When our gut is out of balance, we might experience bloating, fatigue, or a weakened immune system. After a period of indulgence or erratic eating, restoring gut health can help your body function at its best.
Simple Steps to Reset Your Gut
Hydrate
One of the easiest ways to support digestion is by staying hydrated. Water helps flush out toxins and keeps things moving smoothly through your digestive tract. Start your day with a glass of water and aim for approx 6-8 cups daily. This includes decaff drinks, herbal teas or lemon/ginger/mint flavoured water.
Incorporate Fibre-Rich Foods
Our gut thrives on fibre! It helps feed healthy bacteria and keeps digestion regular. Focus on whole grains, a variety of leafy greens, and fruits like apples and berries to increase your intake. Increase slowly to allow your gut to adapt and prevent any unwanted symptoms.
Add Probiotic-Rich Foods
Probiotics are live bacteria that are good for your gut. Foods like yogurt, kefir, sauerkraut, and kombucha can help rebalance your gut microbiome. Remember low and slow, a big intake all at once of these foods could make you feel gassy and uncomfortable!
Cut Down on Sugar and Processed Foods
High-sugar, processed foods can promote harmful bacteria growth in your gut. Reduce sugar intake by swapping sugary snacks for nutrient-dense options like nuts, seeds and fruit. Include a good amount of protein (approx palm size) in every meal to keep you satiated and less likely to crave snacks. A plate ratio guide of 1/4 protein, 1/4 complex/wholegrain carbs and 1/2 vegetables/salad will ensure you get adequate micro and macro nutrients to meet your requirements and stay fuller for longer.
Eat Mindfully + Gaps between meals
Having gaps between meals (3 per day) allows our gut to rest, repair and 'housekeeping' to happen. Following the plate ratio guide will support you to go from one meal to the next without snacking and allowing this rest. Also supporting your body into a calmer state before eating will aid digestion. Try to eat away from your computer, sitting down, quietly and take a few deep breaths. Switch your nervous system in to the 'rest and digest' state. Also chewing well is such an important and often underestimated part of digestion. The more you chew, the more your food will be broken down and prevent digestive issues including bloating.
Restore, Don't Restrict
Supporting your diet and gut to be healthier is not about deprivation—it's about nourishment. Rebuilding your gut health can help you feel more energised and set a solid foundation for the season ahead.
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