Changing you diet is hard, right?
This is a process that takes time. Eating scallops on a fresh bed of organic leaves, with an exotic coolie of immune boosting fruits and vegetables is not something most of us have time for, and it can be a little intimidating on day one of a big change.
That’s why I believe in small changes to habits which net a global positive impact on health.
If you’re still struggling to get your five a day, then that’s ok! No judgement here.
Remember, I’m somebody who has struggled all their life with food cravings and a crippling habit for junk food. I get it completely.
And besides, like I said, the best way to get into turning your diet around is to make incremental changes.
So, that got me to thinking. How do we positively improve digestion without changing anything about the core diet? Is it even possible?
Well, as always, I advocate for changes in diet as the fundamental basis for digestive health, especially in cases where food sensitivities may be present. That being said, I do believe that there are some things we can all do without upsetting the status quo, that can help support better digestive health.
Without further ado, let’s take a look at five changes which don’t uproot your lifestyle too much:
1. Drink More Water:
Some of you may be laughing in frog as this comes in as rule number one, but water is, in large part, what we’re made of. We’re approximately 50-60% water. We need lots of it for an array of vital metabolic processes, including digestion. If you can’t change anything else, try and carry a bottle of water with you wherever you go. When you’re sat down at work, on a walk, or going to school keep that bottle on your person. Wherever you are, even if you’re not able to kick some of the other drinks which might not be so healthy, adding water will help your gut health by assisting digestive enzymes in breaking down food. It’s actually the key ingredient, water, which allows enzymes to split molecules of food down into digestible chunks! Don’t underestimate it!
2. Take An Acid Supplement And Digestive Enzyme With Your Biggest Meal:
Those of us who are struggling with our digestion may not be producing enough enzymes and stomach acid to break food down properly. This is more important still when eating large meals, especially at the end of the day, when we actually have time to make something filling. Taking these digestive aids can ease inflammation by fighting the number of undigested particles which end up in the large intestine. This is where pathogens pounce, growing stronger and producing toxins which can breach the intestinal wall, create cellular damage in the body, and excite an irregular immune response.
3. Eat Fruit As A Snack:
I know this one sounds very straight forward (and possibly a little cheeky given the title of the article), but habits form through convenience. If you carry some fruit around with you, especially fruit that you enjoy eating and can access easily, you’re much less likely to slither over to the vending machine, lusting after forbidden snacks. Fruit is a better alternative to chocolate and sweets because it has natural vitamins, as well as fibre, which slows a sugar spike and feeds the good bacteria in your gut!
4. Meditate Once A Day:
As I mentioned in Meditation For Gut Health, your digestive system will thank you if you take a moment out of your busy, stressful day to breathe and relax. A stressed gut is a poor digester, and that will only contribute to undigested food reaching the large intestine, where nasty little bacteria and yeasts feast at our expense. Remember, we’re looking at what we can do without an entire diet overhaul, and ten minutes out of your day to breathe and relax the body can contribute to better gut health.
5. Get Your Shoes On And Go For A Walk:
Exercise encourages the good bacteria in the gut to produce butyrate, an extremely important biological molecule, which can help seal a compromised gut lining. The more butyrate your body is able to produce, the better your gut is able to seal itself and prevent bacterial toxins and undigested food from entering the blood stream. When this happens, we see a range of autoimmune reactions, and in the long term, multi-organ degeneration and chronic disease. A 30 minute walk during the day should help your body make more of this substance and help fight leaky gut! What’s not to like? Time to tie those laces and hit the tarmac!
Remember, everything we’re trying to do is fostering small changes for wider net benefit. Maybe you could try out one or two of these things, maybe you’ll want to do all of them! Whatever your decide, know that this is a process which takes time. Habits form when they’re sustainable, so I hope some of these are sustainable enough for you to have a go at in your day to day life, without rocking the boat too much.
Drink your water and step outside in the sun, let’s get this butyrate!