Let's Love Our Gut

The good news is that we can adopt lifestyle changes that will improve our long-term gut health and reduce the risk of those troubling issues that affect our quality of life.

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Let's Take Charge of Our Gut!

1. Address Constipation.

Constipation puts an extra stress on the large intestine, which can contribute to the formation of diverticula. When we focus on a diet that includes fiber, this improves motility by moving waste through, speeding up its passage through the gut by reducing strain on the intestinal wall.

Aim for 30 grams per day, along with optimal hydration to keep things moving smoothly.

2. Add Variety.

A diverse gut microbiome is linked to optimal health. Choosing to include a wide variety of different plants each week is like fertilizer for growing the best enviornment for our gut health.

Include Fiber-Rich Foods.

Add these:

• Beets

• Green Beans

• Arugula

• Sweet Potato

• Cucumber

• Carrot

• Mushroom

• Red Pepper

• Red Onion

• Broccoli

• Spinach

• Kale

• Berries

• Kiwi

• Dates

• Bananas

• Citrus

• Apple

• Cherry

• Plum

• Melon

• Quinoa

• Beans; garbanzo, black, kidney, and lentils

• Seeds; sunflower, pumpkin, hemp, chia, flax and sesame

• Nuts; walnuts, pistachios, cashews, almonds, brazil and hazlenuts

• Herbs & Spices

4. Get Moving Early.

Developing a consistent morning routine can support healthy bowel movements and prevent gut issues. Include a fiber supplement, and add flax or chia seeds to your breakfast along with including a brisk walk after eating. All of these practices will support best gut health.

5. Stop Smoking/ Limit Alcohol.

Smoking increases the risk of many health conditions, and there's a greater likelihood that poor gut health will be another symptom of smoking. Excessive alcohol damages the cells of your gut by increasing the permeability of the intestines, leading to leaky gut which increases inflammation.

6. Stabilize Weight.

Maintaining a healthy weight by focusing on 30 grams of fiber daily. Choosing a diet rich in vegetables and fruits provides important nutrients along with slowing digestion. This will help us feel full and satiisfied longer. Adopting an active lifestyle, prioritizing sleep and minimizing processsed foods will go a long way toward supporting good gut health.

7. Eat Bitter Foods.

Bitter foods help stimulate the digestive process including salia, stomach acid, digestive enzymes and even bile. Try arugula, artichoke, apple cider vinegar, brussel sprouts, coffee, grapefruit, ginger, kale, mint.

8. Include Minerals.

We need adequate levels of certain minerals to support stomach acid production.When we have adequate stomach acid, food breaks down efficiently and moves to the intestines to be absorbed rather than remaining too long in the stomach where it can putrify and cause bloating, acid reflex and heartburn. Sodium is important for making stomach acid, and zinc is also crucial for digestion so include red meat, prawns, and oysters.

9. Support Beneficial Bacteria.

Include foods high in resistant starch that passes through to the colon and is converted into short-chain fatty acids. These act as prebiotics that help feed the beneficial bacteria in the gut. Include lentils, chickpeas, green bananas, cooked then cooled potatoes.

Remember, when our gut is disrupted, we feel it and this can disrupt daily activities. If you're experiencing gut problems, take some time to consider these suggestions.

Give Your Gut a Break.

Simply giving your gut a rest could be a huge game changer toward feeling good. Try giving your digestion a day off by drinking bone broth throughout the day instead of regular meals. A 24-hour liquid fast can reset the gut and allow a digestion reboot. The following day, slowly introduce nutrient-rich foods beginning with easy to digest avocados, steamed vegetables, fish and chicken.

Check-in with how you feel and pay attention when adding back dairy, and harder to digest foods.

If you begin to experience gut issues again, remove the offending foods until your gut stabilizes and then try again.

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Sheet Pan Salmon & Veggies

Enjoy this easy and delicious one-pan wonder that checks all the boxes.

High in protein and fiber, contains a wide variety of veggies and includes Omega-3 fatty acids too!

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Ingredients.

• 1 tbsp. dried basil or oregano

• 1 tbsp. smoked paprika

• 4 garlic cloves, minced

• 1/4 cup avocado oil or extra vigin olive oil

• 4 salmon fillets [with skin on]

• 1 butternut squash or 2 sweet potatoes, peeled and cut into chunks

• 1 bunch broccoli, cut into florets

• 1 bag frozen mixed vegetables containing peppers, onions, squash [I love Pura Vida brand]

• 1 container grape tomatoes

• 1 can garbanzo beans, rinsed

• 1/3 cup kalamata olives, cut in half

• Fresh basil

• 1 lemon, quartered

• 1/4 cup pumpkin seeds

Method.

1. Preheat oven to 375 degrees

2. In a bowl, combine basil or oregano, paprika, garlic and oil.

3. Brush 1/3 of the oil mixture on salmon fillets

4. Place sweet potato or butternut squash chunks on a large sheet pan lined with parchment paper, drizzle with 1/3 of the oil mixture.

5. Roast in oven for 15 minutes.

6. Remove sweet potatoes/squash from oven and add frozen vegetables. Toss together adding the remaining oil mixture.

7. Return vegetables to oven, roast for an additional 15 minutes.

8. Remove from oven, add garbanzos, tomatoes, olives and broccoil. Toss together.

9. Nestle salmon fillets into vegetables and cook for an additional 15 minutes or until salmon is cooked through.

10. In a small bowl, combine; 1/4 cup plain whole-fat yogurt with 1 tsp. Harissa.

11. Dollop yogurt mixture on top of each salmon fillet.

12. Squeeze fresh lemon over fish and sprinkle with fresh basil and pumpkin seeds.

    
    

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Note.

You can use fresh vegetables instead of a frozen mix.

Add 1 red & green pepper, 1 red onion and 1 zuchinni cut into chunks.

Add 1 cup cooked quinoa when adding salmon.