It’s one thing to know you need to improve your lifestyle for health reasons; achieving those changes is another story, and can be overwhelming—and frustrating—with constant messages about, frankly, unrealistic habits to adopt.
But good gut health (ie a healthy balance of bacteria and other microorganisms) doesn’t have to be hard work or involve sacrificing things you love.
It’s really about small, simple strategies that are realistic for you to fit into your lifestyle.
The following ten microhabits can make a significant difference to your gut microbes with little to no effort required. They are tried and tested by thousands of my customers. Why not try focusing on one each week for the next ten weeks.
1. Buy a new TYPE of fruits and vegetables every week
It sounds simple, but mixing up your shopping list and adding plant-based foods you’ve never tried or rarely eat is one of the best ways to increase the diversity of your gut microbes—and the “skills” they offer you in terms of of vitamin production, maintaining your metabolism, training your immune system. . . I can go on.
Basically, each plant has a unique combination of chemicals (or phytochemicals) that feed the microbes in your gut.
And don’t just stick to fresh produce—try new spices, unfamiliar types of canned beans (like black beans, see recipe, right), nuts, even jars of roasted peppers or artichokes.
It’s one thing to know you need to improve your lifestyle for health reasons; achieving these changes is another story and can be overwhelming – and frustrating – with constant messages about, frankly, unrealistic habits to adopt
2. Chew 10 to 20 times for each bite
It’s the kind of thing your mom might have said, but it’s really important to chew properly—research shows that your body will absorb more of the nutrients from your food.
In a 2009 study in the American Journal of Clinical Nutrition, people absorbed about 15 percent more nutrients when they chewed almonds 40 times per bite than when they chewed just ten times.
Chewing more also helps relieve bloating because food will be better absorbed before it reaches the colon, where anything undigested is fermented by bacteria, producing excess gas.
3. Have a morning cup of tea or coffee
Staying hydrated is extremely important for your digestive and overall health. In addition to carrying a bottle of water with you, enjoy a cup of filtered coffee or tea in the morning (or decaffeinated after lunch), as these are rich in phytochemicals.
Despite the old wives’ tale, moderate caffeine intake (about three single cups of coffee or tea per day) has been shown to be as hydrating as water.
4. Breathing exercises to relieve bowel stress
Psychological stress can also stress your gut, which can lead to bloating and altered bowel movements.
Whenever you’re feeling a bit stressed, try this technique: Breathe in through your nose for four seconds, hold for four, slowly and evenly exhale through your nose for four seconds, hold for four. Repeat for ten cycles.
Holding your breath slowly changes the amount of carbon dioxide in your body, which in turn activates your nervous system to rest and digest, sending a wave of calm through your body.
I like this technique—used by US Navy SEALs as part of their combat training to stay calm in combat situations—because it’s been shown to lower heart rate and stress hormones.
5. Get sweetness from fruit, not sweeteners
Products with artificial sweeteners may seem like a good option, but they can increase your cravings for sweet foods.
A study from the Sheffield Center for Human Nutrition found that diet drinks led to more calories being consumed the next day. And animal studies show that certain types of sweeteners can reduce beneficial gut bacteria.
In contrast, whole fruits—like dates in brownies or bananas in smoothies—offer not only that sweet hit, but a host of dietary fiber to keep you fuller for longer, and phytochemicals to stimulate beneficial gut health. bacteria.
6. Choose pre-mixed fruits, vegetables and beans
Pre-mixed packs – fresh or frozen – are one of my top tips for diversifying your diet. For example, swap plain lettuce for the bag of mixed arugula, spinach, and carrot salad; don’t just pick red pepper, get orange and green too; swap out a can of chickpeas for a five-grain mix; and replace the frozen green beans with a bag of frozen Mediterranean vegetables.
Did you know?
The darker the chocolate, the more cacao and the more gut-friendly plant chemicals (or phytochemicals). In fact, one study found that daily consumption of cocoa significantly lowered blood pressure, a key risk factor for heart disease.
7. Run a poop step in your bathroom
Our bodies are designed to poop in a squatting position (something Western bathroom designers have neglected) – essentially with your knees higher than your butt.
This straightens the lower end of the bowel, allowing a smooth exit and reducing the risk of constipation and hemorrhoids. Throw an old phone book, shoe box or step under your feet while you’re on the toilet.
8. Replace tight pants with stretchy clothes
“Tight pants syndrome” is a real thing – it’s where the pressure of a tight belt on the intestinal wall causes abdominal pain and bloating. If you suffer from any intestinal discomfort, especially bloating, making this simple swap can be a game changer.
9. Pizza or takeout? Add an extra vegetable
Taking care of your gut health doesn’t mean missing out on your favorite foods or dinner with friends. Just add some healthy fiber (ie plant foods) on the side to feed your gut microbes, whether you’re adding vegetables to your pizza topping, lentils to your curry sauce, or another side of vegetables to your Sunday roast.
10. Avoid large meals THREE hours before bed
It takes an average of three hours for most meals to clear your stomach. You don’t want food hanging around when you go to bed, as that’s when you’re more likely to suffer from acid reflux, as the food puts pressure on the valve that separates stomach contents from the esophagus, disrupting sleep.
Sleep is one of the most underrated resources for good gut health. A study conducted by neuroscientists at Uppsala University in Sweden in 2016 showed that just two nights of sleep deprivation can change your gut microbes in ways linked to problems like higher blood sugar levels.
The following ten microhabits can make a significant difference to your gut microbes with little to no effort required. They are tried and tested by thousands of my customers. Why not try focusing on one each week for the next ten weeks
Try this: Black Bean Brownies
I serve this as a treat to all the fussy eaters in my life. Loaded with polyphenols and prebiotics, their microbes love me for it!
Makes 12
- 125 g canned black beans, drained and rinsed
- 2 large eggs
- 1 tsp vanilla extract
- 20 g of cocoa powder
- 80 g of oatmeal
- 1 tsp baking powder
- 8 pitted Medjool dates
- 1 ripe banana, peeled
- 120 ml milk of choice
- 50 g of dark chocolate chips
- 2 tablespoons nut butter of choice (optional)
Preheat the oven to 180c fan/gas mark 4. Add all the ingredients, except the chocolate and nut butter, to a blender and process for a few minutes until completely smooth.
Stir in the chocolate chips and then spoon the mixture into a lined square baking tray, swirl in the nut butter, then add a few extra chocolate chips. Bake for ten to 12 minutes. Leave to cool in the tin for five minutes. Best served warm.
Ask Megan
I have had irritable bowel syndrome (IBS) for many years. However, I often get what sounds like fluid bubbling around my belly. It’s loud and embarrassing as my belly is actually moving around (almost like something is trying to come out) and it’s uncomfortable.
Colette Mulligan, via email.
Borborygmi, the scientific name for those rumblings and grumblings your bowels make, is perfectly normal. It happens in all of us and is simply the sound of bowel movements as food, liquids and gas pass through them.
This happens more often in those with IBS. That’s because IBS tends to involve incomplete digestion of food, which then ferments in the colon, leading to more rumbling, gas-filled bowel movements.
Even if they seem loud to you, other people probably don’t notice them that much. And if they do, it’s just your gut doing its job of washing itself “clean”, so try not to be embarrassed. You may hear the noises more when you are hungry and your stomach is empty, as food (and liquid) helps to drown out the noise.
If you feel like yours are getting too strong or come with other symptoms, one thing to consider is your stress and anxiety levels. The noises are often louder if you are anxious because your bowel muscles tend to contract more aggressively. And if you eat quickly, try to slow down and chew well so that your food is digested better.
Contact Dr. Megan Rossi
Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT — please include contact details. Dr. Megan Rossi cannot enter into personal correspondence. Answers should be taken in their general context; always consult your personal physician with any health concerns.
Add Comment