Gut health fundamentals

I’ve been seeing lots of clients in clinic recently presenting with digestive issues, ranging from bloating, gassiness, nausea and indigestion to constipation or diarrhoea. There are so many factors that come into play when considering the driving factors of your digestive issues. Luckily, we have access to many amazing testing options that help us to identify the root cause such as complete microbiome mapping or SIBO breath testing.

However, before diving in to testing and supplementation with my clients, I always ensure that we are addressing the fundamentals of gut health first. It is often the simple changes to our habits and daily routines that make the biggest difference, especially when it comes to our digestion.

If you are suffering from digestive issues, try integrating these simple habits into your day to support your digestive function!

Eat mindfully & don’t eat on the run

Sit down to eat your meal without the distraction of your computer, phone or TV and avoid eating on the run. Eating on the run or while trying to multitask means eating in the ‘fight or flight’ state instead of ‘rest and digest.’ When we are in this ‘fight or flight’ state, our digestive system does not secrete the digestive enzymes and acids needed to adequately break down our food, resulting in bloating, burping, indigestion and changes in bowel motions.

Chew food thoroughly

When you chew food thoroughly, it sends signals to the stomach to prepare for the incoming food by releasing digestive enzymes and acids, allowing for more efficient breakdown once it reaches the stomach. It also breaks it down into smaller particles, making it easier for enzymes to break down the food and increase nutrient absorption. To create this habit, it can be helpful to count 20-30 chews before swallowing a mouthful.

Bitters before a meal

Consuming bitters before a meal helps to trigger the release of digestive enzymes needed to break down your food adequately. Opt for bitter greens such as rocket, radicchio, kale, mustard greens, collard greens, broccoli rabe or a shot of apple cider vinegar. Or consume them together by making a green salad with an apple cider vinegar dressing.

Avoid drinking lots of water during a meal

Drinking lots of water while eating a meal dilutes the activity of digestive enzymes, making it harder for the digestive system to adequately breakdown and absorb the food we are consuming.

Belly breaths before meals

Taking 3 deep belly breaths before a meal helps to signal to the body to move out of ‘fight or flight’ mode and into ‘rest and digest.’