But good gut health (ie a healthy balance of bacteria and other microorganisms) doesn’t have to be hard work or involve sacrificing things you love. It’s really about small, simple strategies that are realistic to fit into your lifestyle. The following ten micro-habits can make a significant difference to your gut microbes, with little to no extra effort required. They have been tried and tested by thousands of my customers. Why not try focusing on one each week for the next ten weeks.
1. Buy a new TYPE of fruit and vegetable each week
It sounds simple, but mixing up your grocery list and adding plant-based foods you’ve never tried or rarely eat is one of the best ways to increase the diversity of your gut microbes — and the “skills” they give you it’s about making vitamins, supporting your metabolism, training your immune system. . . I could go on. Basically, each plant has a unique mix of chemicals (or phytochemicals) that feed the microbes in your gut. And don’t just stick to the fresh produce aisle — try new spices, unfamiliar types of canned beans (like black beans, see recipe, right), nuts, even jars of roasted peppers or artichokes. Knowing you need to improve your lifestyle for health is one thing. Achieving those changes is another story, and it can be overwhelming — and frustrating — with constant messages about, frankly, unrealistic habits to adopt
2. Chew 10 to 20 times for each bite
It’s something your mum might have said, but it’s really important to chew properly – research shows that your body will then absorb more of the nutrients from your food. In a 2009 study in the American Journal of Clinical Nutrition, people absorbed about 15 percent more nutrients when they chewed almonds 40 times per bite than when they chewed just ten times. Chewing more also helps relieve bloating because food will be better absorbed before it reaches the large intestine, where anything undigested is fermented by bacteria, producing excess gas.
3. Drink a cup of tea or coffee in the morning
Staying hydrated is extremely important for your digestive and overall health. In addition to carrying a bottle of water, enjoy a cup of filtered coffee or tea in the morning (or decaf after lunch), as they are rich in phytochemicals. Despite the old wives’ tale, moderate caffeine intake (about three single servings of coffee or tea per day) has been shown to be as hydrating as water.
4. Breathing exercise to combat your gut stress
Psychological stress can also cause stress on the gut, which can lead to bloating and altered bowel movements. Whenever you feel a little anxious, try this technique: breathe in through your nose for four seconds, hold for four, slowly and steadily out through your nose for four seconds, hold for four. Repeat for ten cycles. Holding your breath slowly changes the amount of carbon dioxide in your body, which in turn activates your “rest and digest” nervous system, sending a wave of relaxation through your body. I love this technique – used by US Navy SEALs as part of their training to stay calm in combat situations – as it has been shown to reduce heart rate and stress hormones.
5. Get sweetness from fruit, not sweeteners
Products with artificial sweeteners may seem like a good choice, but they can increase your cravings for sugary foods. A study from the Center for Human Nutrition in Sheffield found that diet drinks resulted in more calories being consumed the next day. And animal studies show that certain types of sweeteners can reduce beneficial gut bacteria. Instead, whole fruit – like dates in brownies or bananas in smoothies – offer not only that sweet hit, but a range of dietary fiber to keep you fuller for longer and phytochemicals to boost beneficial gut bacteria .
6. Choose pre-blended fruits, vegetables and beans
Premixed packs — fresh or frozen — are one of my top tips for diversifying your diet. For example, swap the plain lettuce for the bag of mixed arugula, spinach, and carrot salad. Don’t just go for red pepper, get orange and green as well. Swap a can of chickpeas for a five-bean mix. and swap the frozen green beans for a bag of frozen Mediterranean vegetables.
You knew that?
The darker the chocolate, the more cocoa and the more gut-friendly plant chemicals (or phytochemicals). In fact, one study found that daily consumption of cocoa significantly lowered blood pressure—a key risk factor for heart disease.
7. Build a step in your bathroom
Our bodies are designed to squat (something Western bathroom designers have overlooked) — essentially with your knees higher than your bottom. This straightens the lower end of the bowel, allowing for a smooth exit and reducing the risk of constipation and piles. Put an old phone book, shoe box or step under your feet while you’re on the toilet.
8. Swap tight pants for stretchy clothes
“Tight pants syndrome” is a real thing – it’s where pressure from a tight band on the intestinal wall causes abdominal pain and bloating. If you suffer from any intestinal discomfort, especially bloating, making this simple swap can be a game changer.
9. Pizza or takeaway? Add an extra vegetable
Taking care of your gut health doesn’t mean you have to miss out on your favorite foods or dinner with friends. Just add good fiber (ie plant foods) on the side to feed your gut microbes, whether you’re adding greens to your pizza, lentils to your curry sauce or another side of veg to your Sunday roast.
10. Avoid large meals THREE hours before bed
It takes, on average, three hours for most of a meal to clear your stomach. You don’t want food hanging out there when you go to bed as you are more likely to suffer from acid reflux as the food puts pressure on the valve that separates the contents of your stomach from your esophagus, disrupting sleep. Sleep is one of the most underrated resources for good gut health. A study by neuroscientists at Uppsala University in Sweden in 2016 showed that just two nights of sleep deprivation can change your gut microbes in a way that is linked to problems like higher blood sugar levels. The following ten micro-habits can make a significant difference to your gut microbes, with little to no extra effort required. They have been tried and tested by thousands of my customers. Why not try focusing on one each week for the next ten weeks
Try this: Black Bean Brownies
I serve this as a treat to all the fussy eaters in my life. Packed with polyphenols and prebiotics, their microbes love me for it! It’s 12
125g canned black beans, drained and rinsed 2 large eggs 1 teaspoon vanilla extract 20 g of cocoa powder 80 g rolled oats 1 teaspoon of baking powder 8 Medjool dates, pitted 1 ripe banana, peeled 120 ml milk of choice 50 g dark chocolate pieces 2 tablespoons nut butter of choice (optional)
Preheat the oven to 180 fan/gas mark 4. Add all the ingredients, except the chocolate and nut butter, to the blender and whiz for a few minutes until smooth. Stir in the chocolate chips, then pour the mixture into a lined square pan, stir in the nut butter, then add a few extra chocolate chips. Bake for ten to 12 minutes. Let cool in the pan for five minutes. Best served hot.
Ask Megan
I have long term irritable bowel syndrome (IBS). However, I also often have what sounds like fluid gurgling around my belly. It’s noisy and annoying as my belly actually moves (almost like something is trying to come out) and it’s uncomfortable. Colette Mulligan, via email. Borborygmi, the scientific name for those rumblings and grumblings your gut makes, is completely normal. It happens to all of us and it’s just the sound of the movements in your gut as food, liquid and gas pass through. It occurs more often in people with IBS. This is because IBS tends to involve incomplete digestion of food which then ferments in the large intestine, resulting in more rumbling gas. Even if they seem strong to you, chances are that others don’t pay as much attention to them. And if they do, it’s just your gut doing its thing, wiping itself “clean”, so try not to be embarrassed. You may hear the noises more when you are hungry and your stomach is empty, as food (and fluids) help to reduce the noise. If you feel like yours are getting loud or have other symptoms, one thing to consider is your stress and anxiety levels. The noises are often louder if you are anxious, as your bowel muscles tend to contract more aggressively. And if you eat quickly, try to slow down and chew well so that your food is digested better.
Contact Dr. Megan Rossi
Email [email protected] or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT — include contact details. Dr. Megan Rossi cannot enter personal correspondence. Answers should be taken in a general context. always consult your doctor for any health concerns.
