Sophie Higgins Nutrition

Nutrition & Yoga

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14 2 2018

My Top 5 Gut Health Superheroes

If you are one of the many people that suffer from digestive complaints, such as bloating, discomfort, gas, or constipation, or perhaps IBS, fatigue, lethargy, or low energy levels, or all of the above, then check out my top 5 gut health superhero wonderstars below!

Just making a few simple changes and adding more of these tummy loving wonder foods and lifestyle practices into your daily routine could make the world of difference.

The superheroes

  • Water – may sound simple, but one of the most beneficial things you can do for your gut is to make sure you are drinking enough water. Aim for about 2 litres per day, and filtered if possible. Water is super important for ensuring the bowel stays hydrated, and everything keeps moving along nicely and fluidly. If you and your digestive system are dehydrated, things may become stuck and stagnant, which may lead to constipation, and other symptoms, such as low energy and fatigue.

  • Bone broths – a definite gut health superhero! Bone broths use every part of an animal, including the bones, bone marrow, skin, tendons, and ligaments, and it’s the simmering of these parts over a long period of time, that causes the release of nourishing and healing nutrients, such as glutamine, glycine, and collagen. These nutrients are wonderful for healing and supporting the gut lining and reducing inflammation, supporting joint health and helping with conditions such as arthritis, as well as boosting immunity and supercharging brain health.

  • Fermented foods – basically fermented foods are, plain and simple, a wonder food. The fermentation process produces beneficial probiotic bacteria and health promoting enzymes that do wonders for our digestive system, as well as enhancing immunity, and contributing to better absorption of nutrients. Sauerkraut, kimchi, kefir, natto, tempeh, kombucha, and apple cider vinegar are all great options.

  • Bitters – for centuries bitters have been known for their numerous healing properties, and have been used widely to help restore digestive balance. Foods such as dandelion, watercress, horseradish, parsley, and radish, encourage the production of digestive enzymes, stomach acid, and bile, which are essential for healthy digestive function, and can also help to ease gas and bloating, as well as supporting balanced blood sugar levels.

  • Keep it simple – don’t overcomplicate your meals. Keeping it simple will give your digestive system a helping hand as it will have less work to do to digest what you have eaten. Simple, warming foods are super nourishing and produce digestive fire and heat, which assist in the breakdown of food – soups, broths, stews, and casseroles will literally nourish you from the inside out. Making sure you take time to eat sitting down, in a non-stressful environment, away from technology, chewing food thoroughly, and never eating whilst on the move, will all help to promote a calming and nourishing environment for you and your digestive system.