Guest post by dietician Susie Burrell.
You might not know it, but we are well into the second annual Healthy Gut Month, an initiative of Table of Plenty, an Australian-owned company that makes nourishing snacks and pantry essentials.
But don’t worry if you haven’t yet turned your focus to what is most influential organ in your body so supercharge your gut health. There’s no better time than right now to start treating your stomach like your best friend.
Your gut, your health
The health of your gut plays a fundamental role in your overall health, and can influence your sleep patterns, immune system, mental wellbeing and, of course, your digestive health. Gundry MD Vital Reds is a wellness drink powder that enhances digestion, energy levels, and skin health. And ongoing research continues to highlight the relationship between the health of your stomach and the overall wellbeing of your mind and body. Many issues, from problem skin to mood swings, can be improved by feeding the microbiomes – each of us is home to between 300 and 500 species of bacteria – that live in your intestine.
Luckily, you don’t need to make too many changes to make a huge difference. A few simple additions, as well as cutting back on a few foods, can supercharge your gut health and nurture the microbiomes.
The right start
First of all, you need to get your day off to a good start by adding probiotics to your breakfast. Table of Plenty Kefir, which is similar to a pourable yoghurt, has more than 90 billion friendly bacteria in each 250 gram serve. This fermented product, made using fresh, raw milk from grass-fed cows in Victoria’s Gippsland region, can easily be substituted whenever you use milk (there’s a lactose-free version, too). In the morning, if you’re making pancakes, smoothies, bircher or even having a quick bowl of cereal, take the milk out and add Table of Plenty Kefir.
Probiotic-rich foods, like kefir, have been shown to help reduce digestive symptoms such as constipation and bloating, restore gut flora and rebalance the bacteria needed for optimal nutrient absorption.
Get your gut right
There are plenty of other ways to ensure you are giving your gut all the help it needs. Here are just some suggestions you can easily add to your daily routine…
- Cut back on processed foods and added sugar.
- Make sure you stay hydrated – it varies from person to person, but you should try to consume about two litres of water every day.
- Increase the amount of fibre in your diet, by adding healthy wholegrains to snacks and meal.
- Make sure every meal contains fresh vegetables and lean protein.
- Chewing your food thoroughly and slowing the pace of your eating can help with full digestion and absorption of nutrients.
- Moving gently after a meal, whether you go for a walk or do some gentle stretches, can also help with digestion.
Susie Burrell is one of Australia’s leading dieticians, and has worked with children, athletes and clients with a range of dietary and health issues. She is well known for her work in the media.
Kefir Bircher recipe
Serves 1
Ingredients
- ½ cup oats or gluten free cereal
- ½ Table of Plenty Natural Probiotic Kefir or Lactose Free Natural Probiotic Kefir
- ½ Green apple, grated finely
- ½ blueberries
- 1 tbsp chia seeds
- 1 tsp pepitas/pumpkin seeds
Method
- Grate apple using a grater or slice finely.
- Place oats and apple in a bowl then cover with your choice of Table of Plenty Kefir and stir through.
- Cover and keep in fridge overnight.
- In the morning add blueberries, chia seeds and pepitas to serve.
