GUT FIT TIPS
HOW TO MAINTAIN YOUR GUT HEALTH DAILY
GUT TIP 1
Enjoy more fresh fruit and veg
Your gut flora flourishes on fresh food with plenty of nutrients and fibre. Some of the best foods to keep all those good bacteria happy and healthy are:
- A range of colourful fruit and vegetables
- Legumes including lentils, chickpeas and soybeans
- Fermented food like miso, tempeh and probiotic yoghurt
- Wholegrains such as oats, rye and buckwheat.
GUT TIP 2
Cut down on processed food
Processed food means anything that’s not in its natural form. To spot it, look out for food that’s packaged and contains more than one item on the list of ingredients. The reason to limit processed food is because it can put your gut bugs out of balance, affecting your gut function and in turn, your health. On the other hand, eating fresh, unprocessed food is good for your body, and your mind!
GUT TIP 3
Make fibre your friend
Fibre comes from plant-based food that cant be digested, and its health benefits are huge. It is also crucial to your gut health as it feeds your good bacteria. Good sources of fibre include vegetables and fruit (including their skin), wholegrains, nuts, seeds and legumes.
GUT TIP 4
Take a break from eating
Everyone needs a rest and that includes your gut. Taking time out from eating gives your gut bacteria a well-earned break from digesting food, which can be really beneficial for gut health. Rather than skipping meals, try extending the time between dinner and breakfast – for example not eating after 8pm and then waiting until 8am to have breakfast, which gives your gut a 12-hour break.
GUT TIP 5
Improve your gut flora in other ways
Here are lesser-known ways to keep your gut bacteria in good shape for better digestion and overall health:
- Steer clear of artificial sweeteners, which can be toxic to gut bacteria
- Increase food that’s rich in polypropenols such as dark chocolate, olive oil, green tea and red wine.
GUT TIP 6
Get more rest and relaxation
Did you know too much stress can cause gut imbalance? Your gut and your moods are so interconnected that your gut health can affect your mental health and vice versa. For optimum gut function, its important to get enough rest while managing stress and anxiety with things like meditation, mindfulness, exercise and spending time in nature.
GUT TIP 7
Take prebiotics and probiotics
Probiotics are good bacteria that are essential for gut health and are in food such as live yoghurt, kimchi, miso and kombucha. Prebiotics are a type of fibre which feeds the good bacteria and are in food like onion, garlic, bananas, asparagus, olives, apples, grains and nuts. You need a mix of both prebiotics and probiotics, and if youre not getting enough of them from natural sources, a supplement can help.
GUT TIP 8
Improve your gut health in three steps
If you’re not getting enough prebiotics and probiotics from natural sources, and are suffering from digestive symptoms, try following Nutra-Life’s three-step process for improved gut health:
- Soothe, protect and nourish your gut with Nutra-Life Gut Relief
- Support the balance of healthy gut flora with Nutra-Life Probiotica range
- Aid digestion and the absorption of nutrients with Nutra-Life Digestive Enzymes.
GUT TIP 9
Take time to chew every mouthful
The digestive process starts the second you put food in your mouth, which is why it’s important to chew your food properly. Rather than gulping everything down, chewing each mouthful around 20-30 times before you swallow allows it to be broken down more effectively, making your gut’s job easier. Your gut bugs will thank you!
GUT TIP 10
Keep a gut health diary
If you want to get on top of your gut issues, keeping a diary can help. It’s a great way to tune into what you’ve eaten, how you’re feeling physically, your moods and even your bowel movements. This can help you spot patterns and experiment with removing certain food from your diet. It’s also handy to refer to if you visit your health professional.
3 EASY WAYS TO SUPPORT DIGESTIVE HEALTH
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