Your digestive system starts from your mouth to your bottom and is 9 metres long; that is over 30 feet long, that is 5x the height of Shaf! When we see, smell, taste, or even imagine a tasty meal, our salivary glands in front of the ear, under the tongue, and near the lower jaw begin making saliva (spit). As we swallow, our digestive track breaks down the foods you eat, into the nutrients your body needs to thrive! If you neglect your digestive health, your body could run into problems absorbing those essential nutrients and can lead to a number of health adversities such as migraines, IBS, IBD, skin problems, chronic fatigue, acid reflux and so much more.
The foods and drinks that you consume and the lifestyle you live have a direct impact on your digestive health. Therefore, taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.
Not sure where to start? Try incorporating these strategies into your daily life to keep things running smoothly:
1. Eat a high fibre diet
Fibre is so important for your digestive health. Fibre isn't digested and adds bulk to your stools so you have a healthy bowel movement. Fibre also moves faster through your intestines, which can help signal that you are full. Fibre also cleans your colon, acting like a scrub brush and this helps clean out bacteria and other buildups in your intestines and can reduce your risk for colon cancer.
Women should be aiming for 25-30g of fibre per day and men should be aiming for 38-40g fibre per day. Whilst this may sound daunting, it's actually very easy to get in your fibre. Fibre is found in plant-based material and is particularly rich in legumes, lentils, wholegrain foods such as seeded bread and lentil pastas, vegetables and in certain cereals.
2. Limit foods that are high in trans and saturated fats
Fats such as processed pizzas, cheese, butter and oils can slow down digestion and make your digestive tract more sluggish. This can make you more prone to constipation and lead you to feeling more fatigued. Instead opt for healthier fats that are great for your digestive health such as avocados, tofu, quinoa, nuts and seeds.
3. Incorporate pre and pro biotics into your diet
Probiotics are the healthy bacteria naturally present in your digestive tract. They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress. Due to the pressures on our digestive tract from stress, poor nutrition, poor sleep and use of anti-biotics that get rid of all of our bacteria (both good and bad) eating good sources of probiotics, such as low-fat yogurt, sauerkraut, kimchi, miso and supplements can be great additions to your digestive health.
In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut. Prebiotics are found in a variety of foods such as bananas, oats, onions, and legumes.
4. Food schedule
Eat at a set schedule every day and ensure you sit to eat to aid digestion and lower stress.
5. Sleep
Sleep is essential for good digestive health. Lack of sleep can increase stress and can negatively affect your digestion. Try and aim for good quality 8 hours per night - make a plan and make this a priority.
6. Mindfulness and stress
Too much stress or anxiety can cause your digestive health to be negatively impacted. Ever felt butterflies in your tummy when you're nervous for a test or a speech? That's your gut-brain axis and it's why we call our gut our second brain! Find stress-reducing activities that you enjoy and practice them on a regular basis. We recommend not relying on anything digital - think: puzzles, reading, meditation, yoga, thought-journalling, knitting, cross-stitching or talking to a friend.
We too often neglect our digestive health and too quickly rush to the doctor's office with symptoms of tummy pain, headaches, fatigue and energy crashes. 90% of our immunity is found in our gut, ensure you're addressing these first before making that call!