My clients, friends, and family always ask me what supplements are best for gut health. Yes, there are supplements for gut health, HOWEVER, the most powerful first step isn’t a pill or a powder. It’s changing your DIET. And the good news, it does NOT have to be complicated.
Get your gut healthy! Do these 5 things…
5 NON-SUPPLEMENT WAYS TO IMPROVE GUT HEALTH
1. DIET VARIETY
✨One study found people who ate more than 30 different types of plants each week had better gut bacteria than those who ate 10 or fewer types of plants each week.
HOW TO: Print this CHECKLIST each week & aim to eat 30 DIFFERENT plants (fruits, vegetables, nuts, seeds, whole grains, beans, herbs, and spices).
2. FERMENTED FOOD
✨Researchers found that 6 weeks of eating sauerkraut can help reduce symptoms of irritable bowel syndrome like gas & bloating.
HOW TO: Eat a shot glass (about 2 tablespoons) of kraut as a snack or use it as a condiment with any meal. Kraut tastes great on tacos, burgers, eggs, etc. Also eat other fermented foods such as yogurt, kefir, and kimchi.
✨Chewing stimulates the production of digestive enzymes making it an easy, but powerful tool for better digestion.
HOW TO: Chew your food until it’s “applesauce-texture” before swallowing. Aim for 15-20 chews per bite.
✨There are many types of fiber in the foods we eat. Some act like a broom or a sponge to keep our gut clean & moving, while some act like “prebiotics” to feed the good bacteria in our gut.
HOW TO: Give yourself a “7-Day Challenge” & count up your fiber grams each day for a week to see how close you are to the target of 30 grams per day.
✨One of the most important things for regular bowel movements is getting enough WATER. Water helps flush toxins & waste out of the body.
HOW TO: Here are 7 tricks to hit your daily water targets (72 ounces for women & 100 ounces for men).
PS: EXTRA CREDIT 💕
Here are 3 more non-supplement ways to improve gut health:
1. regular exercise
2. de-stressing routines
3. cutting back on added sugar