Irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), leaky gut (LG), celiac disease, food sensitive’s, bacterial imbalances.
Terms which are often thrown around without actually understanding the real meaning or cause.
A heavy gut relies on…
Some balanced intestinal bacteria, an intact gut lining as this replaces itself every 3-7 days & a healthy immune system (obvious enough) but people don’t know that 70% of our immune system cells live in or near the gut.
It wont take you long to realise if any of these aren’t functioning, if your gut is on edge then I guarantee that you will be too.
What actually causes gut distress?
– Lectins: some types of proteins, most commonly associated with grains, beans & nuts.
– Gluten (although something which is thrown away WAY too much as a causation).
– Casein, lactose or other immunoglobulins in dairy products
– Fructose: some people struggle to digest fructose or after have trouble with complex carbs aka FODMAPs (hence the low FODMAP diet)
12 ways to improve your gut health
1.) Find the cause: instead of masking with medication, find the root of the problem
2.) Food Elimination: (I’ll write an article on this soon)
3.) Eat to be satisfied, not over faced: the chances of guts problems increase linear to weight gain will usually be due to overconsumption of certain food types
4.) Slow down, its not going anywhere: eating slower, let your body break down the food & allow enzymes to be released
5.) Supplementation: Glutamine improved intestinal permeability & acts as fuel for intestinal cells
6.) DIGESTIVE ENZYME SUPPLEMENT: this is a massive recommendation of mine, its popular that we don’t produce hydrochloric acid (key for digestion).
7.) Check your vitamin D as this can decrease immune function and be associated with IBD
8.) Check iron levels, iron has a mineral binding function for grains & legumes
9.) Eat plenty of omega-3 food groups such as (flax, walnuts, hemp, chia, fish, algae) & whole food fats such as (olives, avocado, coconut, nuts, seeds, etc. to improve inflammation)
10.) Flavonoids e.g. FRUIT & VEGETABLES
11.) Recovery Well: Sleep & stress management is massive, recovery properly after exercise as excessive exercise can lead to poor gut health (remember this is in very extreme cases, so you’ll probably be fine)
12.) Fibre: actually nutrient dense, not fortified, high fibre carbohydrates like vegetables are important in the diet, if your in the western hemisphere then the chances are that you should be eating more fibre regardless.
Finally, AVOID: Added sugar, refined grains, NSAIDs (ibuprofen or naproxen drugs when not necessary), acid blockers & alcohol (except red wine, in moderate amounts)