RECOMMENDATION:
1+ healthy action for your gut.
WHAT:
This habit is about actively nurturing the health of your gut microbiome, a unique community of microorganisms residing in your digestive tract that plays a vital role in your overall well-being.
WHY:
Gut health is a critical yet often overlooked aspect of your overall well-being. Your gut isn’t just for digestion; it’s like your body’s second brain.
This is still a new area of research, but we know that your gut microbiome performs essential functions such as producing nutrients, regulating the immune system, controlling appetite, managing stress responses, aiding digestion, and reducing inflammation.
Think of it as your internal wellness ecosystem that you want to keep in harmony.
HOW:
Some simple actions that you can take to help you support your gut health:
- Chew Mindfull: Take the time to chew your food thoroughly before swallowing. This simple action makes digestion easier and nutrient absorption more effective.
- Diversify Your Diet: Incorporate a wide variety of minimally processed plant-based foods into your meals. This includes fruits, vegetables, whole grains, starchy tubers, beans, legumes, nuts, and seeds. Diversity in your diet nourishes different strains of gut bacteria.
- Fiber Boost: If you struggle to consume enough high-fiber foods or follow a low-carb diet, consider adding a fiber supplement to your routine. Fiber supports healthy gut bacteria and promotes regular bowel movements.
- Include Fermented Foods: Incorporate fermented foods such as kefir, kombucha, natto, sauerkraut, kimchi, and minimally processed cultured yogurt into your diet. These foods are like a spa day for your gut, introducing beneficial bacteria that contribute to a healthy gut environment.
TIPS:
✅ Make it a default option by taking the time to plan your meals around gut-friendly foods. Stock your pantry and fridge with items like whole grains, fruits, and fermented foods so you’ll naturally reach for them.
✅ Experiment with fun new recipes that include gut-boosting ingredients. A delicious, fiber-rich smoothie or a savory sauerkraut dish can make the habit more enjoyable.
✅ Make it easy to do by portioning out fiber-rich or fermented foods in snack-sized containers for grab-and-go convenience. The less effort it takes, the more likely you’ll stick with it.
✅ Keep a “Gut Health Journal” where you note down how different foods make you feel. Seeing positive changes in your digestion or mood can make the habit truly satisfying and rewarding.
