Gut Healthy You!!

THE GUT 

The gastrointestinal system, also referred to as, the gut, absorbs nutrients, water, and electrolytes from our food and fluid and performs many vital roles in sustaining the overall health of our body. There are millions of good bacteria in our gut that not only promote the healthy functioning of our gut but can be good for our physical and mental health too. It is very important to maintain a healthy gut as it strengthens our immune system, aids digestion, improves mood, relieves stress and anxiety and promotes sound sleep too. 

THE GUT & BRAIN CONNECTION 

Our gut and brain are inter-connected. How we fuel are gut has a direct impact on our physical as well as mental health! Serotonin a chemical produced in our gut is responsible for regulating our sleep and appetite, elevating our mood, and transferring messages from the gut to the brain. Our gut is lined with thousands of nerve cells. Therefore, our gut not only digests food but also guides our emotions too. Research suggests that gut issues can be a cause of anger, anxiety, stress, depression or vice-versa. It is important to include gut healthy and mood boosting foods and habits into our daily routine as these are power-packed with vital nutrients and acts as stress busters to enhance our mental health and wellbeing. 

GUT-FRIENDLY AND MOOD-ENHANCING FOODS 

Adding some of these foods to your daily routine can do wonders for your gut health and improve your overall health and mood too; 

• Probiotics- popularly known as 'good bacteria' are present in the hundreds of thousands in our gut. These good bacteria outnumber the bad bacteria and are required in quantity but also diversity to maintain a healthy gut microbiome. Foods rich in probiotics include yoghurt, probiotic drinks, miso, kombucha or kefir and pickled vegetables. 

• Prebiotics- are a food source (fibres found in plants) of the good bacteria (probiotics) in our gut to support their growth. In simple terms probiotics eat prebiotics. Foods rich in prebiotics are wholegrain cereals, pasta, and bread that are prepared with rye, oats, or wheat; fruits- especially under-ripe bananas, citrus, berries; and vegetables specifically onions, leak, asparagus, garlic and legumes. Adding some of these foods to your daily routine can do wonders for your gut health and improve overall health and mood. 

• Nuts & Legumes- are powerhouses containing folic acid that acts as natural stress busters, relieves anxiety and promotes a healthy gut. Examples of legumes are lentils, chickpeas & beans. Seeds and nuts have beneficial fibre that act as prebiotics & are nutrient rich. 

A FEW GUT HEALTHY TIPS FOR A GUT HEALTHY YOU 

• Include some stress management strategies such as deep breathing exercises, meditation, yoga & acupuncture to help relax and reduce your stress hormones! 

• Keep yourself Hydrated! Drink about 2 litres of water daily (as long as you are not on a fluid restriction for a health condition) to boost your concentration and stay alert & active! 

• Work on your meal timings too! Some people find including 3 main meals and 2-3 mid-meals every day helps to fuel your brain to keep you focused and enhance mental wellbeing. Don't forget our brain works 24/7 ! ! 

See an experienced Accredited Practicing Dietitian (APD) for a personalized assessment and meal plan to help with your gut health. To find out more or organise a free health strategy call please contact me on [email protected] or 0434635090. For more information visit: www.lincnutrition.com.au