Our gut is our body’s ‘second brain’, full of trillions of microorganisms that keep us healthy and thriving. It is closely related to everything about our well-being – from digesting food and absorbing nutrients, to strengthening our immune system and even influencing how we feel.
One of the most important lessons I’ve learned on my gut health journey is that a diverse and balanced microbiome is key to maintaining optimal digestive function. This means you have an abundance of beneficial bacteria, as well as a variety of different strains.
When our gut is happy, we feel energized, balanced and ready to take on the world. But when it’s out of sync, we can experience symptoms like bloating, constipation, diarrhea and even skin and mood problems.
I’m sharing one of my favorite recipes for supporting gut health and specifically constipation, along with 10 tried-and-true tips that have helped me reset and revitalize my digestive system.
Banana Bread Overnight Oats
Not only is this such an easy and delicious breakfast to throw together, but it will make your gut feel happy thanks to fiber-rich chia seeds, oats, and our favorite JSHealth Vitamins Protein + Probiotics formula that contains the probiotic strain Lactobacillus Rhamnosus GG (LGG) to support healthy digestion.
Components:
To serve:
- ½ banana, sliced
- 1 tablespoon peanut butter
- Sprinkle with crushed walnuts, optional
- Additionally sprinkle with cinnamon
Method:
Combine the mashed banana, oats, chia seeds and protein powder in a bowl or jar. We beat them to unite. Pour the milk and mix again. ,
,Put the oats in the fridge for 30 minutes or until the mixture thickens. I like to make mine the night before, ready to grab and go in the morning.
Remove from the fridge and loosen with a little extra milk if needed. Top with sliced banana, peanut butter, cinnamon and sprinkle with walnuts, if desired. Enjoy!
My 10 Tips for a Transformative Gut Healing Protocol
Are you ready for the New Year’s gut reset? Here are my top tips to get you started on your journey to a happier gut…
- Eat whole foods: I simply cannot stress this enough. Eating a whole foods diet means eating foods in their most natural and unprocessed form – exactly what our bodies are designed to digest. Avoid processed foods and stick to lean, organic proteins. healthy fats, plenty of greens, nuts, seeds and legumes.
- Chew carefully: Digestion starts in the mouth and chewing your food well helps break down the food particles into smaller pieces that are easier for your body to digest. This also allows saliva to mix with the food, which contains enzymes that aid in digestion. Once food enters the stomach, hydrochloric acid and enzymes work to break it down into small particles, which travel to the small intestine and allow the nutrients to be absorbed into your bloodstream. Slow down and take your time to chew each bite.
- Try a gluten-free diet: Gluten, found in wheat, rye and barley, can be difficult for those with sensitive intestines to digest. I encourage many of my clients to give up gluten for a trial period of two to four weeks. Try this and see how your body responds. In my experience, many people report feeling lighter without gluten. Their gut works better and their energy starts to increase. If you decide to go gluten-free, I recommend avoiding processed foods and following a whole grain diet. You can find many gluten-free recipes at JSHealth app!
- Limit your caffeine intake: Drinking too much caffeine can cause cortisol to rise, so I recommend drinking one coffee a day, after breakfast and before 10am. This is when your cortisol levels are at their highest, so the effects of caffeine will be minimized. If you find yourself relying on caffeine to get you through the day, try swapping your coffee for herbal tea or decaffeinated options.
- Avoid processed foods and artificial sugars: Processed foods, especially those high in added sugars and artificial ingredients, can be difficult for the gut to digest. This includes refined sugar, prepackaged foods, soda, chewing gum, and artificial sweeteners. These foods can also disrupt the balance of good bacteria in your gut and contribute to inflammation.
- Enjoy foods rich in probiotics: Probiotics are live bacteria that promote gut health and aid in digestion. They can be found in fermented foods like kombucha, sauerkraut and kefir – great for the gut to reduce inflammation, support digestion and boost metabolism.
- Optimize digestive enzymes: Digestive enzymes are necessary to break down food and allow your body to absorb nutrients. Having good amounts of hydrochloric acid in the stomach helps break down food, thus aiding digestion. I recommend drinking two liters of water with a little apple cider vinegar throughout the day.
- Keep a gap of 20 minutes between food and drink: Drinking too much water before eating can dilute the gastric juices in the stomach and prevent digestion and proper absorption. I recommend drinking two glasses of water 20 minutes before each meal to keep you hydrated.
- Promote diversity in your gut microbiome: Your gut contains trillions of bacteria that help you process your food, produce nutrients and fight disease. To keep your gut microbiome diverse, include a variety of fruits, vegetables, whole grains, and legumes in your diet. When your gut is full of healthy flora, your well-being blossoms effortlessly. To support your gut, I recommend taking a high-quality multi-strain probiotic under the guidance of a physician.
- Eliminate stress and prioritize rest: Chronic stress disrupts the balance of bacteria in your gut and can lead to digestive problems. Set aside time each day to engage in relaxing activities such as meditation, yoga or reading. Make sure to prioritize quality sleep, which helps your body rest and repair to its fullest potential. Find my tried and tested 5-step sleep ritual here – this routine combines mindfulness, relaxation and sleep-promoting techniques that can positively impact your gut health by reducing stress levels.
Taking care of your gut health is an integral part of maintaining overall wellness and requires you to show yourself patience and kindness. It’s all the small changes that lead to big impacts!
A thriving gut environment will not only boost your digestion, but also be a catalyst for a vibrant, energetic life. By honoring and supporting your body’s internal ecosystem, you are taking care of yourself in the most fundamental way.
