Gut Healing Basics
Got any digestive symptoms – Bloating? Constipation? Diarrhoea? Abdominal pain? Excessive flatulence? Perhaps your digestive tract needs particular types of foods which can be supportive in gut healing? Below are some of my favourite gut healing foods (clockwise from top left):
1. Turmeric – turmeric is a potent anti-inflammatory and can reduce some of the inflammation in your digestive tract and reduce the intensity of symptoms. You can add turmeric to your eggs, curries, stir fries, stews, soups or even make a turmeric latte. Majority of time, I grate up the rhizome (it looks like ginger but orange) but you can also use the powdered form.
2. Chamomile – something as simple as a chamomile tea can be used to calm the digestive tract and can also assist the nervous system supporting that gut-brain connection. Infusing your tea for a minimum of 5 minutes makes a calming brew.
3. Water – this sounds so basic but you will be surprised as to how many people that do not drink enough water. To form a bowel motion, water needs to be added so you are not pooping out rabbit pellets! Water can also be beneficial if you are always feeling hungry and trying to reduce the amount you eat. Sipping water is key for absorption and ensuring you do not eat around mealtimes.
4. Leafy greens – magnesium is a key nutrient which can be beneficial in reducing constipation. Magnesium is known to relax the muscles including the muscles in our digestive tract encouraging bowel motions to pass. The fibre from the leafy greens is also beneficial for regular stool formation.
5. Lemon – the lemon is in the picture to symbolise the bitter component of digestion. Bitters stimulate the production of stomach acid encouraging the chemical digestive process that I speak about commonly. Having a simple mini salad of some bitter greens 15 minutes before a meal can be beneficial or sipping some lemon juice in warm water can assist with stomach acid production.
6. Garlic – garlic is a potent antimicrobial and can be used to reduce the numbers of some nasties we sometimes get in our gut. Garlic is something you have to use responsibly, as too much can cause irritation. Add your chopped or crushed garlic to your dish in the last 5 minutes of cooking to optimise its antimicrobial properties.
7. Ginger – ginger is another anti-inflammatory that has a real affinity for the gut. It is beneficial for reducing nausea, the sensation of vomiting and for calming an upset stomach.
8. Bone broth – this is my favourite bone broth (no affiliation) pictured here - Best of the Bone. Bone broth contains collagen which can be supportive for repairing the lining of our digestive tract. You can make your own or use a pre-prepared product as shown here. I add it to soups, curries, stews, bolognaise or make a cup of soup with it.
9. Chia seeds – as I have mentioned, fibre is important for regular stool formation and also to feed our gut bugs. Our gut microbiome thrives off fibre as its their food source and as we all know, happy gut bugs, leads to less digestive symptoms. Chia seeds are a great source of fibre however you can also use: oats, flaxseeds, nuts, seeds, veggies, fruit and wholegrains.
What are your favourite gut healing food as medicine tricks? Please share below.
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