Now that I shared what leaky gut is and how it starts, I’m excited to share my top tips for nourishing your gut! If you’re already feeling nervous or annoyed that I’m going to share a long to-do list that will overwhelm you, scroll down to Tip #4, then come back up to the top and be encouraged! Learning to take care of your gut is such a rewarding process.
First things first – because I love all things food, my inclination is to start there. But that may be backwards.
See, if you don’t take care of external triggers, it doesn’t matter what food you eat.
Tip #1: Manage Stress
We can’t avoid traffic, work deadlines, soccer practices, family conflicts, etc. But we CAN handle how we manage the stress they create.
The best thing I’ve done for my stress levels is learning to breathe. Guided breathwork has been so beneficial. There are various studies into why and how they assist the parasympathetic nervous system, but let’s focus on this – deep nostril breathing will decrease the stress center in your brain. It will instantly calm and soothe you. Just a few minutes of calm, steady breathing can be a game-changer for your stress levels.
One other thing that helps lighten my stress load when my mind is racing is taking a bath with Epsom salts. I am NOT a bath person, and I’ve never been a fan of just laying there, but an extra hot bath that leaves me alone with my mind and deep breathing practices is something I’ve come to depend on during stressful times.
I’m also a big fan of a gratitude journal, either first thing in the morning or at the end of the day. Reflect on what went well the previous day. Try to list 3-5 things. It’s hard to be stressed or fearful when you’re acknowledging the positive in your life. Being grateful changes your brain, the expression of your genes, and improves your gut health!
Tip #2: Eat Real Food!
…And eat it slowly. It’s no secret that processed food is damaging for us. But we all know that, and we just keep on keeping on with our gut issues. So while ideally, one would focus on cutting out the triggers, for some it is a much more realistic approach to crowd in the most fueling foods. Eating slowly and mindfully gives your digestive system time to digest and process the food. Taking breathers between bites and chewing slowly gives your enzymes a chance to do what they need to do and break down your food.
Vegetables contain prebiotic fiber that feeds the good bacteria in our gut. They detoxify our bodies and provide much needed vitamins for our brain health. They also help produce short chain fatty acids like butyrate, which is so important for mental health and has even been studied to be helpful in reducing symptoms of mania. Side note – butyrate is found in grass fed butter and ghee, so by cooking vegetables in either of those you’re increasing your fat-soluble vitamin content AND getting a double dose of brain goodness!