The World Health Organisation has estimated that one-third of the world’s population has some form of digestive issue. These typically range from constipation and bloating to heartburn, Haemorrhoids and Crohn’s disease.
There are trillions of microbes that live in our digestive tract, these are called ‘gut microbiota’ and they play an essential role in our overall gut health. They help us break down food and support the absorption of nutrients. They're also an important line of defence for our immune system.
With issues that we can't control, like illness or medication, affecting our microbiota, it's vital we help our microbiota any way we can. And one major way to help them flourish is through our diets.
Top 5 Tips for managing gut health through diet
FibreHaving a diet high in fibre can help move food through the digestive channel and help us to pass stools more easily. It's recommended that adults consume at least 30-40g of fibre per day.
Plant-based foodsA diet rich in a variety of plant-based foods is good for gut health. Leafy greens for example, such as spinach or kale, are great sources of fibre, they also contain a specific type of sugar that help fuel the growth of healthy gut bacteria. Squash is also high in fibre. Courgette has about 1g per cup and celery is fantastic for hydration as well as containing anti-oxidants and anti-inflammatory agents.
Live microbes and fermented foods
- These are a great way to improve gut health. These can help promote ’good’ bacteria in the gut. Kimchi, Kefir, sauerkraut, yoghurt and miso are all good dietary sources of probiotics.
FluidsDrinking at least 2 litres of fluid a day is great for digestive health. Fluid helps to swell fibre so makes you feel full for longer. It's also essential for breaking down foods and helping us absorb the nutrients.
Eat slowlyDigestion starts in the mouth, and chewing helps produce saliva, which begins to break down our food. By breaking down the food before it reaches our stomach our stomachs have less work to do so are less likely to be upset.
Why not try our wheatgrass and mint kefir smoothy? Packed with nutrients and gut-friendly probiotics, it has less carbs than a normal smoothie, tastes great and is good for digestion.
You will need:
- I cup kefir or vegan alternative
- 2 Britt's Superfoods wheatgrass juice sachets
- 1 handful of mint leaves
Simply blend them all together and enjoy.
To order your superfood juices, visit our shop here today.