How To Reset Your Gut
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October 19, 2022 Posted by: Heather Hughes Antibiotics, bioaccumulation, gut, fermented, fresh, gut, gut health, IBS, immune, mental health, microbiome, organic, probiotics, WELLBEING
How To Reset Your Gut
The efficiency of your gut is critical to good health, and research has begun to show that this can go beyond digestion. In this article, nutritionist Rob Hobson reveals his top tips for resetting your gut. Although many of these tips seem simple, the reality is that many people still don’t do what is necessary to keep their intestines healthy. Try them all for a complete gut reset.
Reset Your Gut [infographic]
The efficiency of your gut is critical to good health, and research has begun to show that this can go beyond digestion.
Like a file, your gut is responsible for breaking down food, absorbing nutrients into the body, and managing waste. In a perfect world, this would be a perfect operation, but the reality is that many people experience the side effects of poor digestion, including bloating, excess gas and constipation. Diet and lifestyle also play a role in many bowel diseases, including IBS.
The term “microbiome” refers to an ecosystem of microorganisms that live in and around the body, the majority of which reside in the intestine. These microbes act as a protective barrier against foreign invaders with the potential to harm our health. We all have a unique microbiome, comparable to our fingerprint, defined by the environment within and around us.
The bacteria found in our intestines are essential for efficient digestion and also help digest antioxidant polyphenols (which have been shown to reduce the risk of disease) and synthesize vitamins such as B12, D, folic acid and thiamine.
Resetting Your Gut Health
New and evolving research has also begun to suggest that the diversity of bacteria in the gut may even affect mental health and play a role in obesity through the gut-brain axis. Like (it’s not necessary – our bodies do this magic for us!), there are times when many of us feel like we could use a reset. Take me, for example. I was in Paris for a weekend a few weeks ago and, as I don’t currently drink wine, I hit the dough really hard. I have no regrets (I don’t believe in food regrets), but I came home with a horrible, growling stomach.
The solution? Well, for starters, start with sweets, but then follow a return eating plan for a day or three to reset your digestive system.
Sometimes when you’re on vacation, working late nights and eating takeout, or your diet isn’t up to par for some other reason, changing your eating habits can upset your gut. The bacteria that live in our digestive tract like variety as much as we do, and if you throw too many sweets (or whatever) at them, they won’t be happy.
So it’s time for a reset. But again, it’s not about detoxing or saving the system. A plan like this focuses on real, nutrient-dense, easy-to-digest foods that will tame your stomach and help you feel like yourself again. This meal plan is mostly low FODMAP, but if you know you have specific FODMAP sensitivities, you can adjust the recipes accordingly.
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A gut health reset is a process to improve the health of your digestive system, specifically your gut microbiome, which is the collection of microorganisms that reside in your digestive tract.
Restoring gut health can bring many benefits to your digestive tract, gut bacteria, and immune system. The gut microbiome is the collection of microorganisms that live in the digestive system, and a healthy gut can improve overall health, including mental health. Fermented foods, probiotic supplements, and fiber-rich foods are examples of gut-friendly foods that promote beneficial gut bacteria, improving gut microbial diversity. Foods processed with artificial sweeteners, on the other hand, can negatively affect gut health by encouraging the growth of harmful bacteria.
To restore gut health, it’s important to quickly add whole grains, fresh vegetables, and plant-based foods to your diet. A balanced diet helps you absorb nutrients and maintain healthy bacteria. It’s important to avoid dietary extremes and find a healthy balance. This may involve avoiding processed foods and eating foods high in fiber. Probiotic foods, such as yogurt and kefir, can also help promote beneficial gut bacteria. Resetting your gut health can have many health benefits, including improved digestive health, weight loss, and reduced risk of heart disease. This is especially important for healthy seniors, as gut health tends to decline with age. Additionally, a healthy gut can improve mental health, as the gut is sometimes called the “second brain” due to its close relationship with the central nervous system.
Most of the recipes in this plan make two servings, so you can follow it one day with a partner, two days alone, or double the recipes and follow the plan for four days. It depends entirely on you.
Ways To Reset And Restore Your Gut Health
Why I Chose This: Drinking overnight oats not only means breakfast will be ready as soon as you wake up, but it also makes the oats easier to digest. Staying overnight also reveals the potential of oats and chia seeds, which make many nutrients more bioavailable.
I like to add a little yogurt to overnight oats as part of the preparation because it helps strengthen the good bacteria in our gut. However, if you don’t eat dairy, you can use dairy-free yogurt or skip this option.
Why I Chose This: Including fermented vegetables like kimchi in your diet is a great way to get your gut back on track. This wrap also contains an egg for protein, avocado for healthy fats, and pumpkin seeds, a rich source of iron.
If you don’t have time to make your own kimchi, you can buy it at the store—just look for one in the refrigerated section of your grocery store that hasn’t been pasteurized, so you know the bacteria hasn’t been destroyed. .
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Why I Chose This: A smoothie can be a great afternoon snack! These include anti-inflammatory turmeric, calming cucumber, and pineapple to aid digestion. If you want to add some protein, a few tablespoons of hemp seeds will do the trick.
Why I Chose This: After a day of eating fairly light, it can be nice to end with a warm, satisfying meal. These polenta bowls are gluten-free and the polenta is easy to digest, plus you can load them up with all the veggies you hid in the fridge. A little hard cheese adds flavor and protein, but overall your stomach won’t have any problems.
1. A batch of overnight oats will last a few days in the fridge, so make a double batch and enjoy this easy meal plan for a few days.
2. If you don’t like eating a lot in the morning, feel free to change the day to start with the smoothie for breakfast and have overnight oats for a snack later.
Ways To Effectively Reset Your Gut Health From A Naturopathic Doctor
3. The kimchi wrap is also great in bowl form if you don’t want to use the wrap.
4. When you get to the end of your meal and you’re still hungry – eat healthy food! Listen to your body. Try these nutritionist-approved snacks for when you’re on the go.
Click the links above to print all the recipes you need and click here to print the shopping list.
This article has been medically reviewed by Dr. Learn more about Hello Glow’s medical review here. As always, this is not personal medical advice and we recommend that you speak with your doctor.
Amazon.com: Revitalize Your Gut: The Complete Guide To A Healthier Gut Microbiome: Embark On A Gut Health Reset
Katie is a university-educated professional nutritionist and writer based in Stockholm, Sweden. He has been a vegetarian for over two decades and is passionate about real food. His Hey Nutrition Lady blog and nutrition service program are all about affordable nutrition. You’ve probably heard that both gut health and hormonal health are important, but the two are also inextricably linked (i.e. one health state depends on the other and vice versa).
In fact, many hormonal imbalances start in the gut, and the gut has a huge impact on our hormones. This is because our gut microbiome:
PRO TIP: A quick, easy and effective way to reset your gut health is with a good quality probiotic. This is the brand I use and you can use the code SOFRESH15 to save.
When our gut microbiome has a healthy balance of bacteria, our gut can do amazing things (i.e. see above). But in today’s world, we are exposed to various toxins, chemicals, pollutants, processed foods, prescriptions, alcohol, drugs and stress that destroy our gut microbes, which is known as dysbiosis, or an imbalance of gut bacteria. . When
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