Exercise

Regular low intensity exercise has been proven to have a beneficial effect on the gut and studies have found that exercise can help promotes the growth of bacteria responsible for producing the fatty acid, butyrate. Butyrate can aid in repairing the lining of the gut as well as reducing reduce inflammation, therefore potentially preventing diseases such as IBS and Diabetes.

Good eating habits

Good eating habits don’t just involve eating the right type of foods, but also being aware of any changes in your gut that could indicate an intolerance to certain foods. Our gut is responsible for breaking down food, absorbing nutrients for delivery around the body and managing waste disposal. When it can’t manage these processes effectively it can lead to bloating, excess wind, and constipation. If these symptoms are left unresolved it can sometimes lead to more serious complications such as IBS, Colitis and Crohns.

Opt for wholegrains and higher fibre alternatives

Fibre is an essential nutrient in the digestion process and helps food transit more easily through the digestive tract. Fibre has been shown to reduce the risk of heart disease, type 2 diabetes and even bowel cancer. Foods that are high in fibre include wholegrains, pulses, beans, vegetables, nuts, seeds and dried fruit. The reason why you should opt for wholegrains over more processed grains such as white rice/bread is that due to bran and germ remaining intact they are much higher in fibre and other key nutrients.

Be aware of the times you’re eating

The times of day you choose to eat can greatly affect your rates of metabolism as well as the ease at which your gut can digest food. Experts advise that you don’t eat too near to your bedtime and that you eat at set times throughout the day so that your body becomes used to regular mealtimes and is able to regulate itself more effectively.

Make sure you get enough sleep

A recent study found that sleep deprivation can lead to changes in gut microbiome composition. Getting enough sleep is an essential part of maintaining good health it is during this time that the body is able to heal itself and recover from the day’s stresses and activities. Lack of sleep can lead to all kinds of problems including stress which can lead to fluctuations in weight.