GUT HEALTH FOR THE HOLIDAYS
It’s that time of the year when routines are usually thrown out the window, gatherings involving food are back to back, and gut health becomes a hot topic! Contrary to the frequent advertisements you’ve probably seen to help “manage” your gut and bloating, you can promote your gut health without the use of supplements! If this sounds crazy to you, keep reading to learn more -
TIPS TO PROMOTE GUT HEALTH
AIM FOR A FOOD FIRST APPROACH. We aren’t anti-supplements here and completely understand when there is a time and place for them! However, if you’re skipping the food step and using supplements, green powders, detox juices, etc. to help with gut health - we strongly advise against this. To promote gut health, you need the natural dietary fiber, probiotics, and prebiotics that exist in whole foods.
GET YOUR FIBER, PROBIOTICS AND PREBIOTICS IN. As previously mentioned, these three nutrients are key to promoting gut health because they keep the “bad” bacteria count low and the “good” bacteria count high in your gut. Sources of fiber include whole fruits and vegetables and whole wheat products. Sources of probiotics include yogurt, cheese, miso, kimchi, and sauerkraut (think of fermented foods). Sources of prebiotics include oats, garlic, onions, and bananas.
MANAGE YOUR STRESS LEVELS (AS BEST AS YOU CAN!). The holiday season can be a stressful time and managing your stress levels can contribute to gut health in two ways. First, stress hormones that are released during periods of chronic stress can negatively affect digestion because it triggers our fight-or-flight response. Additionally, stress has been linked to the increased consumption of highly palatable foods - meaning you’re (usually) less likely to eat something that will promote gut health during times of stress.
Remember, bloating is a condition where your stomach feels discomfort due to the build-up of gas. Stomach expansion after meals is normal if you are not feeling any pain or excessively passing gas! Avoid advertisements that offer a solution to a problem you don’t have. For evidence-based supplement recommendations for your individual needs, consult with a Registered Dietitian on our team!
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