Thank you to nutritionist Eli Brecher for these top tips.
During the chagim, we tend to consume lots of heavy meals with high-sugar and high-fat foods, as well as overdoing it with late nights, leading to a lack of sleep. All of these factors can negatively impact our gut health, causing issues with digestion, the immune system, mood, skin and weight.
Here are 5 tips to look after your gut over the over the chagim:
1. Start the day right with a healthy breakfast
Use the first meal of the day to get in a good dose of nutrients and keep you feeling full (so you don’t overeat at the next meal!) Some breakfast ideas include:
2. Diversity is key
Consume a colourful and diverse range of plant-based foods, including vegetables, fruit, nuts, seeds, whole grains, beans and legumes. All of these contribute to a healthy and diverse gut microbiome. If you struggle to digest certain types of fibre, get in touch with a nutritionist who can advise you how to incorporate healthy foods in a suitable way.
3. Incorporate fermented foods
Sauerkraut, kimchi, kombucha, miso, tempeh and live yoghurt all contain good bacteria, which support and nourish your gut microbiome. These good bacteria can also be found in probiotic supplements, which may be worth exploring (under the guidance of a qualified nutritionist) if your gut needs some extra care at this time of year.
4. Get moving
Staying active has so many perks, including keeping your digestive system regular. A brisk morning walk and gentle stretching is a great way to get the blood flowing and keep food moving through your gut in a healthy way.
5. Relax!
The gut and the brain are constantly communicating with each other, which is why stress can often manifest as digestive symptoms. Incorporate daily relaxation techniques such as meditation, yoga and walks in nature.
Eli Brecher is a Registered Nutritionist specialising in gut health.
Get in touch via www.elibrecher.co.uk
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