February is Gut Health Month!
Did you know 1 in 2 Australians experience gut health issues?
A healthy gut is important to maintain regular bowel movements, improve nutrient absorption, strengthen the immune system, prevent chronic disease, and even improve mental health! But what makes up a healthy gut?
A healthy gut starts with a healthy lifestyle:
- Diet: Gut bacteria thrive on fibre-filled, plant-based foods like wholegrains, fruit, veggies, legumes, nuts & seeds. Fermented foods such as yoghurt, sauerkraut, and kefir are packed full of probiotics (live bacteria) which help keep your gut balance in check.
- Exercise: Regular sweat sessions can stimulate digestion which helps keep you regular and supports your mental well-being.
- Stress management: chronic stress can lead to gut issues like constipation or diarrhea. It’s important to schedule a little ‘you’ time each day to keep stress at bay.
- Sleep: getting enough sleep is essential for your overall health. Plus, when you don’t get enough sleep, you’re more likely to choose unhealthy foods to get an energy boost (hello 3 pm lolly jar!).
Still not too sure where to start? To help get you kick-started on your gut health journey we have a 7-day challenge just for you, you’ll be surprised just how much small changes can add up to huge health benefits!
7-Day Gut Health Challenge!
Day 1: Swap to wholegrains
- Swap white bread for grainy bread
- Swap rice cakes for vita-weat crackers
Day 2: Add an extra vegetable to your meal
- Add some spinach to your omelet
- Add some broccoli or frozen peas to your pasta bake
Day 3: Eat 2x serves of fruit per day
- Add frozen berries to your cereal
- Add some orange slices to your salad
Day 4: Have 1x serving of yogurt daily
- Serve with some granola or berries as a snack
- Use Greek yogurt in savory dishes in place of sour cream
Day 5: Get creative with herbs & spices
- Mix fresh basil or parsley in your salads
- Sprinkle some cinnamon and nutmeg on your porridge
Day 6: Eat a handful of unsalted nuts
- Throw some walnuts in your salad
- Add some cashews to your stirfry
Day 7: Add chickpeas, beans, or lentils to a main meal
- Have baked beans on toast for breakfast
- Add canned lentils to a bolognese
If you need more assistance with your diet and gut health get in touch with your local Sports & Spinal Dietitian today! 🥝