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Build a Better Gut

Top 10 Tips For Gut Health

I thought I’d start off with this, and these are the 10 food It’s, not what you eat it’s, how you eat that’s important, and 90 percent of our gut issues or our conditions that we have are…



I thought I’d start off with this, and these are the 10 food rules. It’s, not what you eat it’s, how you eat that’s important, and 90 percent of our gut issues or our conditions that we have are caused because of how we eat not what we eat.

He gave us these 10 food rules and he said that many of the people that he has seen in clinics throughout years and years of his um his work. He noticed that, just by giving them these 10 food rules, ignoring even like the actual conditions that they had starting them off with these 10 food rules and letting them follow it for a minimum of a month made a phenomenal difference on their health.

And so I thought I’d share them with you. There are 10 nuggets of wisdom that I genuinely feel have made a difference to me and I hope will make a difference to you too. Why don’t? You have some more yeah.

No, I think I’m three-quarters, satisfied which is perfect, inaudible, satisfied, not full, but satisfied. Overeating increases the production of free radicals in our body, which affects the process of aging and accelerates it.

It also overloads our digestion. This means that our food may not be digested properly, which means that food is left in our stomach and ferments and leads to toxins building up in our body. One tip that I can give from my own personal experience of overeating is to be mindful when we’re eating practicing conscious eating and that’s, simple things like cutting up our food into smaller pieces taking time while we’re eating to chew count the amount of times that you are chewing all these little things can really make a difference in us overeating.

Our body needs time to know that we are full our mind needs time to know that we are full, and so we have to give time for our mind and our body to align and send signals to one another to. Let us know that we’ve.

Had enough, I’m, pretty sure you’re, not going to be mad about this one. It’s because it’s, your desire before dinner. They had hot water before so I bet this one was a bit of a surprise to you, but in Ayurveda it says that if you are wanting to have something sweet either have it before your meal or have it as a snack between your meals.

This is because sweet foods or sugars actually take a longer period of time to digest. So let’s say you’ve, eaten your meal, and then you have your dessert after your body will actually prioritize digesting the sweet stuff, and so it will put aside the meal that you’ve just had and focus On the sugars, instead [ Music ] don’t drink large amounts of water with your meals, drinking large amounts of water with your meal actually ends up slowing down your digestive process.

The acids in your stomach that are meant for digestion get diluted, and so it takes a longer period of time that your food is in your stomach, for which again ends up leading it to ferment and can build up toxins.

So if you do want to drink with your meal, make sure you’re, taking small sips throughout your meal and a maximum of half a cup. You’re gonna throw in your cucumbers a little bit of salt and then don’t forget to sprinkle some love, love and some more love eat.

Being positive can actually help us digest our food better and, more importantly, if we are cooking for other people having that in mind too, because then we are affecting them with our mindset and our intentions too, cooking with love is an essential part of Optimal digestion in this way, food ends up not being just something that nourishes your body, but it can have the opportunity, if cooked in this way, to nourish your mind and soul too eat without distractions it’s, become very natural for Us to have our meals while doing something else, whether it’s, a quick lunch break where we’re, still working and eating in between whether it’s watching tv.

While we’re eating our dinners watching something on our phones scrolling through social media, and actually it says that food is such a sacred part of our day. Food is something that we have to realize nourishes our body that allows us to exist and carry out every single thing that we need to do during the day and so as a sign of respect towards the food and also a sacred moment.

In our day, we should eat with no distractions, ideally sitting in a place with no external noise. Even no music on silence is such a beautiful way to appreciate something and our meal should be no different and that doesn’t mean that you have to sit in silence and say nothing with your partner.

If you’re having a lovely meal, but it just means having a calming space, a calming environment that you’re eating can make a huge difference, avoid cold drinks and fizzy beverages having iced drinks with your meal can actually dampen your Digestion making it harder for your food to digest, but also having fizzy drinks.

It increases the gas that’s produced in your body, which means that afterwards, the discomfort that you might feel after eating a meal is probably to do with that. Rather than the meal that you’re, actually eating avoid snacking, it is recommended that we have a minimum of three hour gap between our meals.

Give our stomach enough time to one rest in between meals, but also for our first meal to be digested before we then load on the next. The analogy that’s given is of a rice cooker. So imagine you are cooking rice and then halfway through you decide to add in some more raw rice and then half an hour later you decide to add on some more raw rice.

By the end of it, you will either have extremely mushy rice to start with, or if you take it out at the time that the first rice was put in your other rice won’t be cooked yet, and it’s. The same thing with our digestion: we have to allow our body to digest food.

One thing at a time before we overload it with the next meal, and that way our body is able to digest fully and again, like we said. No toxins therefore will be produced. Every boy of the girl spice up your life and spices to your food.

I’m, not sure whether you’ve noticed, but I really love spices. I really recommend adding spices to your foods as much as possible. Spices will slowly become your medicine box once you understand the beautiful varieties and qualities of spices.

There’s, a different spice for everything, whether it’s; gas, whether it’s, bloating, whether it’s; respiratory, whether it’s; congestion, whether it’s. For your mind, there are so many different spices that have so many different qualities and can affect your body differently.

I personally feel like my spice box, is like a protective armor that helps keep my body feeling optimum. It is optimum walk after you, eat sitting or lying down straight after a meal is a big no-no. It actually squashes your digestive organs and doesn’t, allow them the space that they need to carry out what they are meant to do.

So if you want to maybe go for a little stroll in the park, go for a little romantic walk down the beach go, knock on your neighbor’s door and have a little chat have a little gossip. Oh wait! Maybe don’t, do the gossip but have a little chat and enjoy each other’s company, but whatever you do.

Don’t sit down in front of the tv and squash your lovely digestive organs. For as long as i can remember, my parents actually go for a walk every single night after their meal. Gentle walk a gentle stroll for about 30 minutes, and then you can come back and take a seat and do your leisure activities in the evening.

But I should also suggest that you leave a three hour gap or at least a two hour gap before you sleep, which, again for the same reasons, you are squashing your digestive organs and not letting them do their job so three hour gap between meals, but also A three hour gap between your evening meal and your sleep time eat your largest meal in the afternoon.

Our body is in tune with nature, and so just as the sun is at its peak and strongest in the afternoon, our body is exactly the same. So actually, having our largest meal in the afternoon is recommended that’s, when our digestion is the strongest.

So having your largest meal in the afternoon and a smaller, lighter meal that’s, less complex with less flavors and also less ingredients is recommended in the evening, so this either may sound really easy to you or it may sound overwhelming either way.

I would recommend starting off with a couple at a time you don’t have to try and do all of them at once, but incorporate one or two of them one week and then the next week add in another and the next week add In another, and hopefully by 10 weeks time, you will have incorporated all of them into your lifestyle and they should become second nature to you.


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Balanced Microbiome Benefits

How to Improve Your Gut Microbiome Naturally




Improve Your Gut Microbiome Naturally

The gut microbiome, comprising trillions of microbes residing in our digestive tract, plays a crucial role in our overall health. From aiding digestion to influencing our immune system and even affecting our mood, the balance of these microorganisms is essential. However, modern lifestyles, including processed foods, stress, and antibiotics, can disrupt this delicate balance, leading to various health issues. Fortunately, there are natural ways to improve and maintain a healthy gut microbiome. In this article, we’ll explore effective strategies to enhance your gut health naturally.

Probiotics Regulate Gut Microbiota

Understanding the Gut Microbiome:

Before delving into ways to improve gut health, it’s essential to understand the gut microbiome’s significance. The gut microbiome consists of bacteria, viruses, fungi, and other microorganisms that inhabit the gastrointestinal tract. These microbes perform vital functions such as breaking down food, synthesizing vitamins, and regulating the immune system. A balanced microbiome is associated with better digestion, improved immunity, and even mental well-being.

Ways to Improve Your Gut Microbiome Naturally:

  1. Eat a Diverse Range of Foods:

A diverse diet rich in fruits, vegetables, whole grains, and legumes provides a variety of nutrients that support a healthy gut microbiome. Different types of fiber found in plant-based foods act as prebiotics, nourishing beneficial bacteria in the gut. Aim to incorporate a rainbow of colorful fruits and vegetables into your meals to maximize nutrient intake and microbial diversity.

  1. Consume Fermented Foods:

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics—live beneficial bacteria that contribute to a healthy gut microbiome. Including these foods in your diet introduces beneficial microbes into your digestive system, promoting microbial diversity and balance. Look for unpasteurized or homemade varieties for maximum probiotic benefits.

  1. Limit Sugar and Processed Foods:

High-sugar and processed foods can disrupt the balance of gut bacteria, leading to inflammation and other health issues. Excessive sugar consumption provides fuel for harmful bacteria, allowing them to thrive at the expense of beneficial microbes. Minimize intake of sugary snacks, sodas, and processed foods to maintain a healthy gut microbiome.

  1. Incorporate Prebiotic Foods:

In addition to fermented foods, incorporating prebiotic-rich foods into your diet can support the growth of beneficial bacteria in the gut. Prebiotics are non-digestible fibers that pass through the digestive tract and serve as food for probiotics. Examples of prebiotic foods include garlic, onions, leeks, bananas, asparagus, and chicory root.

  1. Manage Stress:

Stress can negatively impact the gut microbiome by altering its composition and reducing microbial diversity. Chronic stress can lead to increased inflammation in the gut, affecting digestion and overall health. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to support a healthy gut microbiome.

  1. Get Adequate Sleep:

Quality sleep is essential for overall health, including gut health. Poor sleep habits disrupt the circadian rhythm, which can affect the gut microbiome. Aim for 7-9 hours of uninterrupted sleep each night to support optimal gut function and microbial balance.

  1. Stay Hydrated:

Proper hydration is crucial for maintaining a healthy gut microbiome. Water helps flush toxins from the body and supports digestion by keeping stools soft and easy to pass. Aim to drink at least eight glasses of water per day, and consume hydrating foods such as fruits and vegetables.

Improve Your Gut Microbiome Naturally

  1. Exercise Regularly:

Regular physical activity has been shown to positively influence the gut microbiome. Exercise helps reduce inflammation, improve digestion, and promote microbial diversity in the gut. Aim for at least 30 minutes of moderate exercise most days of the week to support gut health.

  1. Avoid Overuse of Antibiotics:

Antibiotics can disrupt the balance of gut bacteria by killing both harmful and beneficial microbes. While antibiotics are sometimes necessary to treat bacterial infections, overuse can lead to long-term imbalances in the gut microbiome. Only take antibiotics when prescribed by a healthcare professional, and follow their instructions carefully.

  1. Consider Probiotic Supplements:

If you’re unable to obtain enough probiotics from food sources, consider taking a high-quality probiotic supplement. Look for a supplement that contains a variety of beneficial bacterial strains and is backed by scientific research. Consult with a healthcare provider before starting any new supplement regimen.

Maintaining a healthy gut microbiome is essential for overall health and well-being. By adopting simple lifestyle changes such as eating a diverse diet, consuming fermented foods, managing stress, and getting adequate sleep, you can support a thriving microbial community in your gut. Remember that consistency is key, and small changes over time can lead to significant improvements in gut health. By prioritizing your gut microbiome, you’ll not only enhance digestion but also boost immunity, improve mood, and promote overall vitality.

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Key Nutrients for Nurturing a Healthy Gut Microbiome




Nurturing a Healthy Gut Microbiome

The human gut microbiome, a vast and intricate ecosystem residing within the gastrointestinal tract, comprises trillions of microorganisms. This diverse community, encompassing bacteria, viruses, fungi, and protozoa, is integral to various physiological processes, including digestion, nutrient absorption, immune system modulation, and protection against pathogens. A harmonious and robust gut microbiome is vital for overall health, emphasizing the significance of understanding and actively nurturing its well-being. In this comprehensive exploration, we delve into the multifaceted world of gut health, elucidating the pivotal role of key nutrients in fostering a flourishing gut microbiome.

health gut

The Complex Dynamics of the Gut Microbiome:

Before delving into specific nutrients, it is imperative to comprehend the complex dynamics of the gut microbiome. Influenced by a combination of genetic and environmental factors, this microbial community constantly adapts to changes in diet, lifestyle, and external exposures. The delicate balance between beneficial and harmful microorganisms plays a crucial role in determining overall gut health.

Dietary Fiber: The Foundation of Gut Health:

At the forefront of gut health is dietary fiber, a group of plant-based compounds that escape digestion by human enzymes and reach the colon relatively intact. Abundantly found in fruits, vegetables, whole grains, nuts, and seeds, fiber serves as a vital substrate for the fermentation process carried out by beneficial bacteria. Bifidobacteria and Lactobacilli, key players in gut health, ferment fiber into short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate.

The significance of SCFAs extends beyond mere energy production; they play a pivotal role in maintaining the integrity of the intestinal barrier, reducing inflammation, and regulating immune function. A diet rich in fiber thus promotes the growth of beneficial bacteria, fostering a diverse and resilient gut microbiome.

Prebiotics: Fueling the Microbial Symphony:

Complementing the role of dietary fiber are prebiotics, non-digestible fibers that selectively nourish beneficial bacteria. Inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), and resistant starch are among the key prebiotic compounds. Prebiotics, present in foods like garlic, onions, leeks, bananas, oats, and Jerusalem artichokes, act as microbial fuel, promoting the growth and activity of probiotics already resident in the gut.

By incorporating a variety of prebiotic-rich foods into the diet, individuals can not only enhance the growth of beneficial bacteria but also fortify the gut barrier, offering a robust defense against harmful pathogens. The synergy between fiber and prebiotics underscores the importance of a diverse and plant-rich diet in maintaining gut health.

Probiotics: Cultivating Beneficial Bacterial Allies:

Probiotics, live microorganisms with documented health benefits, contribute significantly to gut health. Fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are rich sources of these beneficial bacteria. Lactobacillus and Bifidobacterium, well-known genera of probiotics, play instrumental roles in digestion, immune modulation, and protection against pathogens.

Beyond restoring balance following disruptions like antibiotic use or infections, probiotics contribute to ongoing gut health maintenance. Regular consumption of probiotic-rich foods or supplements can enhance the diversity of the gut microbiome, providing a dynamic microbial landscape that supports overall digestive well-being.

Polyphenols: Nature’s Antioxidants with Gut Benefits:

Polyphenols, a diverse group of plant compounds found in fruits, vegetables, tea, coffee, red wine, and dark chocolate, have gained recognition for their antioxidant and anti-inflammatory properties. Beyond their systemic effects, polyphenols exert a profound influence on gut health by modulating the composition and activity of the gut microbiota.

Certain polyphenols, such as flavonoids and phenolic acids, function as prebiotics, selectively stimulating the growth of beneficial bacteria while inhibiting the proliferation of harmful pathogens. The multifaceted impact of polyphenols extends to the enhancement of SCFA production, improvement of gut barrier function, and reduction of inflammation in the gastrointestinal tract. Including a spectrum of polyphenol-rich foods in the diet is thus a strategic approach to nurturing a healthy gut microbiome.

Nurturing a Healthy Gut Microbiome

Omega-3 Fatty Acids: Healthy Fats for a Healthy Gut:

Omega-3 fatty acids, essential polyunsaturated fats found in fatty fish, flaxseeds, chia seeds, walnuts, and certain algae, are renowned for their anti-inflammatory properties. While these healthy fats are widely acknowledged for their benefits in cardiovascular and brain health, emerging research indicates their potential role in influencing gut health.

Studies suggest that omega-3 fatty acids can modulate the composition of the gut microbiota, favoring the growth of beneficial bacteria while suppressing pro-inflammatory microbes. Moreover, these fats contribute to the production of anti-inflammatory compounds in the gut, such as resolvins and protectins, which aid in resolving inflammation and promoting gut healing. Incorporating omega-3-rich foods into the diet or opting for omega-3 supplements can thus be a strategic step in supporting a healthy gut microbiome.

In the intricate tapestry of human health, the gut microbiome stands as a cornerstone, influencing diverse physiological processes. Nurturing a healthy gut microbiome requires a holistic approach, with dietary choices playing a pivotal role. The interplay of fiber, prebiotics, probiotics, polyphenols, and omega-3 fatty acids forms the foundation of optimal gut health.

As we unravel the complexities of the gut microbiome, it becomes evident that a diverse and balanced diet, rich in plant-based foods and mindful of key nutrients, is essential. Embracing a lifestyle that fosters the growth of beneficial bacteria, fortifies the gut barrier, and mitigates inflammation sets the stage for long-term well-being. Investing in the health of the gut microbiome is, indeed, an investment in the vitality and resilience of the entire human organism.

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The #1 Habit To Break For Better Gut Health, According To Registered Dietitians

Discover the #1 habit you need to break for better gut health, according to registered dietitians. Improve your digestion, immune system, and overall well-being with these expert tips.



The #1 Habit To Break For Better Gut Health

Maintaining a healthy gut is essential for overall well-being, and registered dietitians have identified a key habit that needs to be broken in order to achieve optimal gut health. This habit, which has become all too prevalent in today’s society, not only affects digestion but also has a significant impact on our immune system and overall health. By addressing this one particular habit, individuals can take a proactive step towards improving their gut health and enjoying the numerous benefits that come with it.

The #1 Habit to Break for Better Gut Health

The importance of gut health cannot be emphasized enough. A healthy gut is essential for overall well-being and plays a crucial role in our immune system, digestion, and absorption of nutrients. When our gut is not functioning optimally, it can lead to a host of health issues such as gastrointestinal disorders, nutrient deficiencies, and even mental health problems. As such, taking care of our gut health should be a top priority.

Importance of Gut Health

Gut health refers to the balance of microorganisms that are present in our digestive tract. These microorganisms, collectively known as the gut microbiota, have a profound impact on our health. They help break down food, produce essential nutrients, regulate metabolism, and support our immune system. In fact, the gut microbiota has been referred to as our “second brain” due to its influence on our mental and emotional well-being.

What Are Registered Dietitians?

Registered dietitians are healthcare professionals who specialize in nutrition and dietetics. They have undergone extensive education and training to provide evidence-based dietary advice and support to individuals. When it comes to gut health, registered dietitians are the go-to experts who can guide you in making the necessary dietary changes to improve your gut health.

Understanding the Recommended Habit to Break

Upon consulting numerous registered dietitians, one habit consistently stood out as the number one to break for better gut health. This habit is excessive consumption of processed foods. Processed foods are heavily refined and often stripped of their natural nutrients. They are typically high in unhealthy fats, added sugars, and preservatives, all of which can have a detrimental effect on our gut health.

1. Excessive Consumption of Processed Foods

Processed foods, such as fast food, sugary snacks, and packaged meals, have become a staple in many people’s diets. However, they offer little to no nutritional value and can wreak havoc on our gut microbiota. These foods are often high in unhealthy fats, artificial additives, and refined sugars, which disrupt the balance of our gut bacteria and promote inflammation in the digestive tract. To improve gut health, it is crucial to limit the intake of processed foods and opt for whole, unprocessed foods instead.

2. High Sugar Intake

Another habit that negatively affects gut health is a high intake of sugar. Consuming excessive amounts of sugar can lead to an imbalance in the gut microbiota, favoring the growth of harmful bacteria and yeast. This dysbiosis can contribute to digestive problems, inflammation, and a weakened immune system. To support better gut health, it is important to minimize the intake of added sugars and opt for natural sweeteners like fruits or stevia.

3. Lack of Fiber in the Diet

Fiber is an essential nutrient that plays a vital role in maintaining a healthy gut. It acts as a prebiotic, providing nourishment for the beneficial bacteria in our gut. A diet low in fiber can disrupt the balance of our gut microbiota and lead to constipation, inflammation, and a weakened gut barrier. To promote better gut health, it is recommended to consume a variety of fiber-rich foods such as fruits, vegetables, whole grains, and legumes.

4. Overconsumption of Alcohol

Alcohol is known to have detrimental effects on our gut health. Excessive alcohol consumption can damage the delicate lining of the intestines, disrupt the gut microbiota, and impair nutrient absorption. It can also lead to inflammation and increase the risk of gastrointestinal disorders. To support optimal gut health, it is advisable to consume alcohol in moderation or abstain from it altogether.

The #1 Habit To Break For Better Gut Health

5. Regular Use of Antibiotics

While antibiotics are necessary for treating bacterial infections, their overuse can have long-lasting effects on our gut health. Antibiotics kill both harmful and beneficial bacteria in the gut, leading to an imbalance in the gut microbiota. This imbalance can result in digestive issues, weakened immunity, and increased susceptibility to infections. To protect the gut microbiota, it is important to only use antibiotics when medically necessary and to support their use with probiotics and a nutrient-rich diet.

6. Not Drinking Enough Water

Water plays a crucial role in maintaining a healthy gut. It helps in the digestion and absorption of nutrients, promotes regular bowel movements, and supports the overall functioning of the digestive system. Not drinking enough water can lead to dehydration, constipation, and a sluggish digestive system. To optimize gut health, it is important to stay adequately hydrated by drinking enough water throughout the day.

7. Sedentary Lifestyle

Leading a sedentary lifestyle can have a negative impact on gut health. Lack of physical activity can slow down digestion, contribute to weight gain, and increase the risk of gastrointestinal disorders. Regular exercise helps promote healthy bowel movements, improves circulation to the gut, and supports the growth of beneficial gut bacteria. Incorporating regular physical activity into your routine can greatly benefit your gut health.

8. Skipping Meals

Skipping meals, especially breakfast, can disrupt the natural rhythm of the digestive system and negatively affect gut health. Regular, balanced meals provide the necessary nutrients and energy for optimal gut function. By consistently skipping meals, you may experience irregular bowel movements, nutrient deficiencies, and imbalances in the gut microbiota. To support better gut health, it is important to prioritize regular meals and ensure they are well-balanced.

9. Ignoring Food Sensitivities

Food sensitivities, such as lactose intolerance or gluten sensitivity, can significantly impact gut health. Consuming foods that your body is sensitive to can lead to inflammation, digestive discomfort, and disruption of the gut microbiota. It is important to be aware of any food sensitivities you may have and make dietary adjustments accordingly. Identifying and avoiding trigger foods can help alleviate gut-related symptoms and promote better gut health.

10. Poor Stress Management and Coping Mechanisms

Chronic stress can have a profound effect on gut health. Stress can disrupt the balance of our gut microbiota, increase inflammation in the gut, and impair digestion. It can also contribute to conditions such as irritable bowel syndrome (IBS) and other gastrointestinal disorders. Implementing effective stress management techniques, such as meditation, deep breathing exercises, or engaging in activities you enjoy, can help reduce stress levels and support better gut health.



Taking care of your gut health should be a top priority for overall well-being. By breaking the habit of excessive consumption of processed foods, you can significantly improve your gut health and reduce the risk of various digestive and overall health issues. Registered dietitians recommend addressing other habits such as high sugar intake, lack of fiber, overconsumption of alcohol, regular use of antibiotics, insufficient water intake, leading a sedentary lifestyle, skipping meals, ignoring food sensitivities, and poor stress management. By making conscious dietary and lifestyle choices, you can support optimal gut health and improve your overall quality of life. Remember to consult a registered dietitian for personalized advice and guidance on improving your gut health.

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