Simple Tips for Better Digestive Health
Our digestive systems are miracles of nature, yet millions of people in England spend each day popping pills to heal indigestion. Sometimes this is due to a gluten allergy. But often due to eating foods that are low in fibre and preventable conditions like constipation and IBS (irritable bowel syndrome).
Read up on food safety for people and pets (this covers foods to avoid for allergies/medications). If cooking, just bin allium scraps ((onion, leeks, garlic, shallots, chives) and tomato/citrus/rhubarb scraps, as acids could harm compost creatures.
It Takes Guts is a fun book to explain in plain English how bodies turn food into fuel – and poo! Once you know how your body works, it’s empowering to know which foods to eat and avoid. You’ll also learn about helpful bacteria and how acids break down food, without burning holes in your stomach!
What Are Gut-Healthy Foods?
Fresh fruits and vegetables, pulses (beans, peas, lentils) and whole grains are all pretty gut-friendly. Fibre adds bulk to your stools, to help prevent constipation (as long as you also drink plain water and eat slowly, to help food absorb better).
A good way to see how your tummy is, is to look at your poo! Obviously see a GP for anything serious (and don’t worry if poo turns a bit pink or black if you eat beetroot or liquorice).
Sticky poo is due too much dairy/gluten, smelly poo is too little fibre and too much acid (give up meat). Greasy poo is due to fast food (Joy McCarthy writes that if you poo looks like ‘an oil spill in the toilet’, it’s your liver and gall bladder begging for love!) Alcohol can also cause havoc, as can dehydration (rabbit poo) and too much caffeine (race car poo!)
If any of the above apply, drink more plain water, eat more plants and fibre, and slow down your lifestyle. You should notice positive changes within days.
Fermented Foods, Kefir and Kombucha
Many fermented foods are unpasteurised (and may contain caffeine or alcohol) so avoid for pregnancy/nursing, weak immunity, children and some medical conditions (IBS, leaky gut, low-salt diets, histamine intolerance and awaiting transplants).
- Sojade organic plant-based yoghurts (find in health shops) contain the same ‘good bacteria’ as dairy, without the cholesterol.
- Fermented foods include sourdough bread, sauerkraut and kimchi (both from cabbage), tempeh (an Indonesian food to replace meat) and miso (a tasty Japanese condiment).
- Kombucha and kefir are usually in drinks (use store-bought versions for safety, to avoid bacteria). ONE Living (founded by rugby legend Jonny Wilkinson) also offers canned water kefirs. Choose from strawberry or lemon flavours.
Pop ring-pulls back over cans before recycling, to help avoid wildlife getting trapped.
Gut Health Supplements (in sustainable packaging)
If you need a helping hand, take gut supplements 30 minutes before food and not with hot drinks, to feel benefits within a few weeks.
Consult your GP if pregnant/breastfeeding or have any medical condition (including depression), before taking these supplements. Store in a cool dark place, away from children and pets.
Vegums Gut Health Gummies are made from baked fruits and potent probiotics, sold in tins with refills in compostable bags. Just chew 2 gummies each day (for children, use Captain Gut Gummies (keep away from younger children and pets, as these look and taste like sweets).
Dr Vegan GutWorks blends 50 billion live cultures along with prebiotics and psyllium husk. Users report less bloating and wind after a month, and more settled digestion and comfort after 2 months.
Teens and older children can use it, although those under 13 may be better served by a child-friendly probiotic.
Gut Goodness is a natural probiotic/prebiotic supplement with inulin, turmeric and 8 strains of probiotics. You can decant refills into their amber glass jar (to protect from moisture and light). movements.
Feel Daily Biotic combines 14 strains of live cultures and prebiotic dietary fibre. Reviewers report less constipation, bloating and acid tummy.
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