MEGAN ROSSI: My 10 small steps to boost your gut health –

It’s one thing to know that you need to improve your lifestyle for health reasons; Receiving these changes is another story and can be overwhelming and frustrating with the constant messages of unrealistic habits you need to adopt.

But good gut health (i.e. a healthy balance of bacteria and other microorganisms) doesn’t mean working hard or sacrificing the things you love.

These are really small and simple strategies that are realistic to fit your lifestyle.

The following ten micro habits can make a significant difference in gut microbes without additional effort. Tried and tested by thousands of my customers. Why not try to focus on one of these each week for the next ten weeks?

1. Buy a new KIND of fruit and vegetables every week

It sounds simple, but shuffling your grocery list and adding plant-based foods you’ve never tried or rarely eaten is one of the best ways to increase gut microbe diversity and “skills” that give you a vitamin Production floor. support of your metabolism, training of your immune system. . . I could continue.

Basically, every plant has a unique mix of chemicals (or phytochemicals) that feed the microbes in the gut.

And don’t limit yourself to the fresh produce section – try new seasonings, unknown varieties of canned beans (like black beans, see recipe right), nuts, and even jars of roasted peppers or artichokes.

2. Chew 10 to 20 times for each bite

It’s the kind of thing your mom used to say, but chewing well is really important—research shows your body will absorb more nutrients from your food then.

In a 2009 study in the American Journal of Clinical Nutrition, when people chewed almonds 40 times in each bite, they absorbed about 15 percent more nutrients than when they chewed just 10 times.

Chewing more also helps with bloating because food is better absorbed before it reaches the large intestine, where anything undigested is fermented by bacteria and produces excess gas.

3. Have a cup of tea or coffee in the morning

Staying hydrated is extremely important for digestion and overall health. In addition to carrying a bottle of water with you, you can enjoy a cup of filter coffee or tea in the morning (or decaffeinated in the afternoon) as they are rich in phytochemicals.

Despite the ex-wives’ tale, moderate caffeine intake (about three single doses of coffee or tea a day) has been shown to be as hydrating as water.

4. Breathing exercise to reduce gut stress

Psychological stress can also put pressure on your gut, causing bloating and a change in bowel habits.

When you’re feeling a little stressed, try this technique: inhale through your nose for four seconds, hold for four seconds, exhale slowly and steadily through your nose for four seconds, hold for four seconds. Repeat for ten loops.

Slowly holding your breath changes the amount of carbon dioxide in your body, which activates your “rest and digest” nervous system and sends a wave of calm throughout your body.

I love this technique, used by US Navy SEALs as part of their combat training to stay calm in combat situations because it has been shown to lower heart rate and stress hormones.

5. Get sweetness from fruits, not sweeteners

Products with artificial sweeteners may seem like a good option, but they can increase your craving for sugary foods.

A study from the Center for Human Nutrition in Sheffield found that diet drinks led to more calories the next day. And animal studies show that certain types of sweeteners can reduce beneficial gut bacteria.

Conversely, whole fruits, such as dates in muffins or bananas in smoothies, not only provide that sweet touch, but also a host of dietary fiber to keep you full longer, and phytochemicals to boost beneficial gut bacteria.

6. Choose pre-mixed fruit, vegetables and beans

Fresh or frozen, pre-mixed packets are one of my top tips for diversifying your diet. For example, replace regular lettuce with a mixed salad of arugula, spinach, and carrots; do not choose only red peppers, but also orange and green ones; replace a can of chickpeas with a mixture of five beans; and replace frozen green beans with a bag of frozen Mediterranean vegetables.

7. Take a poop step in your bathroom

Our bodies are designed to defecate in a squatting position (something Western bathroom designers overlook), essentially with the knees higher than the hips.

This straightens the lower end of the bowel, allowing for smooth outflow and reducing the risk of constipation and hemorrhoids. Take an old phone book, shoebox, or a step under your feet when you’re on the toilet.

8. Replace tight pants with stretchy clothes

The “tight pants syndrome” is real: this is where the pressure a tight belt puts on the intestinal wall causes abdominal pain and swelling. If you suffer from intestinal discomfort, especially bloating, making this simple change can be a game changer.

9. Pizza or takeaway? Add an extra vegetable

Taking care of your gut health doesn’t mean giving up your favorite food or dinner with friends. Whether you’re adding vegetables to pizza sauce, lentils to curry sauce, or another side of vegetables to a Sunday roast, add the goodness of fiber (aka plant-based foods) to fuel your gut microbes.

10. Avoid large meals THREE hours before bedtime

It takes an average of three hours for most of a meal to empty the stomach. You don’t want to eat around when you go to bed because you’re more likely to have acid reflux because food puts pressure on the valve that separates stomach contents from the esophagus, disrupting sleep.

Sleep is one of the least used resources for good gut health. A 2016 study led by neuroscientists at Uppsala University in Sweden found that just two nights of sleep deprivation can alter gut microbes, linked to problems like increased blood sugar.

The following ten micro habits can make a significant difference in gut microbes without additional effort. Tried and tested by thousands of my customers. Why not try to focus on one each week for the next ten weeks?

Try this: Black Bean Cake

I serve as a gift for all the fussy eaters in my life. Packed with polyphenols and prebiotics, their microbes love it!

before 12

• 125g canned black beans, drained and rinsed
• 2 large eggs
• 1 teaspoon vanilla extract
• 20 g cocoa powder
• 80 g oatmeal
• 1 teaspoon of baking powder
• 8 Medjool dates, pitted
• 1 ripe banana, peeled
• 120 ml of milk of your choice
• 50 g dark chocolate chips
• 2 tablespoons peanut butter of your choice (optional)

Preheat oven to 180 degrees ventilated / gas mark 4. Add all ingredients except chocolate and nut butter to a blender and blend for a few minutes until smooth.

Combine the chocolate chips, then pour the mixture into a square pan lined with parchment paper, stir in the nut butter and add a few extra chocolate chips. Bake for 10-12 minutes. Let it cool in the mold for five minutes. The best.

ask Megan

I have had irritable bowel syndrome (IBS) for a long time. But I also have what appears to be bubbles of fluid around my tummy. When my stomach actually moves (almost as if something is trying to get out) it sounds loud and weird, and it’s irritating.

Colette Mulligan, by e-mail.

Borborigmi, the scientific name for the rumbling your gut makes, is perfectly normal. It happens to all of us, and it’s the sound of movements in your gut as food, liquids, and gases pass.

It is more common in people with IBS. This is because IBS often involves incomplete digestion of food, which then ferments in the colon, causing more gas-filled rumblings.

Even if they seem noisy to you, other people may not notice them much. And when they do, it’s just your belly doing its own thing, “cleaning” itself, so try not to be embarrassed. You may hear more sounds when you are hungry and have an empty stomach because food (and liquids) drown out the sound.

If you find yourself being too noisy or have other symptoms, one thing to consider is your stress and anxiety levels. The sounds are usually louder when you are anxious because the intestinal muscles contract more aggressively. And if you’re a fast eater, try eating slower and chewing well so your food is digested better.

Contact Megan Rossic

Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT – please provide your contact details. Dr. Megan Rossi cannot access personal correspondence. Answers should be taken in a general context; Always consult your doctor if you have any health problems.