Our gut is one of the most important organs in the body. Different scientists have put forward hypothesis that suggest the bacteria in our guts can control what we eat and how much of it we eat. It controls our brain function and how we think (that gut feeling). They hypothesise that our gut bacteria live off undigested food particles which can make us fatter.
Here are some top tips for a healthy gut not a fat gut:
Eat good quality protein and plenty fruits and vegetables
Eating fruits and vegetables provides the body with fibre that good gut bacteria thrive on. The antioxidants in the fruits and vegetables reduce inflammation. It also promotes a diversity of rich and healthy bacteria. Protein has been found to promote good gut health when eaten in conjunction with fruits or vegetables. In my programs, I promote eating unlimited fire rich vegetables as good bacteria thrive and proliferate on fibre.
Eat probiotic foods and consider supplementing
Your gut bacteria should be abundant and provide better metabolic health, less tummy fat, and an easier fat loss journey. However due to the consumption of highly processed foods with little nutritional value we may need to supplement. Try foods that have been fermented like high quality yogurts such as Fage Total, Kefir, miso, sauerkraut. Try to avoid the branded version of yogurt drinks that promote good strains of probiotics, they have minimal benefits, contain a lot of sugar, and must be consumed in massive quantities to have any effect.
It’s not just antibiotics that can negatively affect your gut health, other over the counter medications like Ibuprofen can also have detrimental effect on your gut health. and the bacteria living in it. Unless these medications are absolutely necessary, try and avoid them. Leaky gut can occur where the tight junctions in the gut walls can be broken down and toxins can escape through these causing “Leaky Gut”. Alcohol on a regular basis can cause this to happen. Low vitamin D levels is also associated with poor gut health.
Remove wheat and Gluten
Scientists believe that the modern wheat contains strains of gluten that are different to the ones we had a century ago. Intolerance to gluten is on the rise and this could be the reason. Intolerance to gluten causes the body to release a protein called Zonulin, this regulates the tight junctions in the gut and results in leaky gut. Having Leaky gut can lead to all sorts autoimmune disorders. I find that while a lot of my clients may not be intolerant to gluten, they find that their tummy is less bloated when they cut bread and other wheat products out of their diet.
Get a good night’s sleep
Not getting enough sleep and reducing daily stress may be the best thing to improve your gut health. Lack of sleep and stress can actually interfere with hormone levels which lead us to act in ways that is not conducive to good gut health. For example, not chewing food properly, making poor food choices by eating on the run. Not exercising, married with the other examples reduces our good bacteria while increasing leakiness in the gut. A good night’s sleep fixes your circadian righty, promotes hormone balance and overall health.
Chew your food properly
Not chewing your food properly means your body is not benefitting from the nutrition and in turn can create digestive problems. Studies show that you should be chewing each bite at least 15 times and as much as 40 to break down the food properly and release the hunger reducing hormones.