Creating a healthier, happier you.
TAKE CONTROL OF YOUR GUT HEALTH: 6 EASY METHODS TO HEAL YOUR GUT
Are you battling gas, nausea, constipation, fatigue and bloating in your everyday life? What about brain fog, depression, and mood swings? The culprit may actually be your gut health, and, thankfully, the solution may be even more simple than you think!
Your gut plays a pivotal role in both your physical and mental health. It is truly like your second brain, and, believe it or not, the gut is responsible for nearly 90 percent of your immune system. Your overall health and happiness is dependent on the health of your gut.
If you aren’t sure where to begin on your gut health journey, don’t worry - I’ve got you covered. Keep reading for a list of my favorite simple and easy things you can do to improve your gut health.
1. PRIORITIZE FIBER AND VEGGIES IN YOUR DIET
This is my number 1 because it is truly one of the most important aspects of maintaining a healthy gut. Your diet can make or break your gut health, and fiber and veggies are the best way to keep your gut happy and healthy.
While fiber is known for its ability to relieve the effects of constipation, its benefits don’t stop there. Fiber is also known to help lower the risk of diabetes and even help prevent heart disease and some types of cancer. You should aim to eat at least 25 grams of fiber each day.
Want to feel like your best self? Eat your veggies!! They are essential for your gut health and should be a part of your every day diet. High in vitamins and minerals, veggies are packed with vitamins A, C, and E, as well as magnesium, zinc, phosphorus, and folic acid.
Just like fiber, veggies have tons of benefits. Here’s just a few of their health benefits:
- Lower your risk of illness and disease
- Decrease inflammation
- Lower cholesterol levels
- Lower blood pressure
- Improve gut health
Related: Green Pomegranate Protein Salad
2. TAKE A DAILY PROBIOTIC AND DIGESTIVE ENZYME
A super simple addition to your daily routine is to take a quality probiotic and digestive enzyme.
Your body consists of trillions of good and bad bacteria, and maintaining a healthy amount of both is vital. Your gut plays a significant role in maintaining this balance, which in turn helps with everything from your immune system to your mood. Because of this, you want to feed the good bacteria in your body, and discourage the growth of harmful bacteria.
Probiotics help us do this in a few ways:
- Help to ease digestion
- Help your body absorb important vitamins and nutrients
- Supporting your hardworking blood cells
- Balance out the negative effects of medications like antibiotics and antidepressants
I’ll be the first to say it, bloating is the WORST. A great way to avoid gas, bloating, and indigestion, is simply to take a digestive enzyme with each meal. Of course the foods you put in your body have a huge impact on bloating and gas, but enzymes can definitely help regulate your body’s reactions to different types of food.
Need a good probiotic and digestive enzyme? I had such a hard time finding supplements that I felt like I could trust, so I dedicated myself to creating clean, organic, ingredients that are safe to use. My BodyByBree Gut Health Bundle includes a probiotic and digestive enzyme which are designed to help relieve gas and bloating, aid indigestion and ultimately, heal your gut!
3. ADD BONE BROTH AND FERMENTED FOODS INTO YOUR DIET
If you find your busy schedule can get in the way of eating healthy, you are not alone. Processed foods, stress, and lack of sleep can all contribute to an imbalance in the gut microbiota, leading to digestive issues, inflammation, and, ultimately, a weakened immune system. The good news is that making small changes, like incorporating bone broth and fermented foods into your diet, can help heal your gut and promote a healthy balance of gut bacteria.
I love bone broth because it is incredibly rich in collagen. Collagen is a vitamin that assists with cellular growth, helps joint pain, and promotes heart health. Fermented foods like yogurt and kimchi also provide beneficial probiotics that aid in gut health. Yogurt, for example, is high in protein, calcium, vitamins, and probiotics, which can enhance your gut microbiota. If you're looking to improve your gut health, make sure to add bone broth and fermented foods, like yogurt, to your daily diet.
4. LIMIT REFINED SUGARS AND WHITE FLOUR
We’ve talked a lot about what to add to your diet to improve your gut health, but just as important is what you can remove. Refined sugars and white flour are detrimental to gut health. They’re high in carbohydrates and calories, but low in fiber, protein, and vitamins that your body needs. Instead of eating these kinds of foods, try to focus on eating unprocessed products like fruits, veggies, and fermented foods.
Obviously balance is key. I recommend making small changes to your diet and you’ll be surprised how little adjustments can make a significant impact on both your gut health and your overall wellness.
5. MOVE YOUR BODY!
Studies show that exercise helps to increase the microbiome diversity and improves gut health. It helps us sleep better at night and feel better throughout the day. Even if you don’t have time for a full workout, taking a walk, doing some stretching, and playing with your kids can all help your gut (and mental!) health.
The BodyByBree 8 Week Customized Training Programs are designed to get you moving toward your fitness goals, while helping you to focus on your overall health. Daily exercise is known to vastly improve gut health, even outside of dietary changes. Prioritizing your health by exercising and eating well will change your gut and change your life. Exercise aids digestion, helps with sleep quality, and improves your mental health. You can also try my 2 Week Free Trial if you’re curious about how BodyByBree can work for you.
Related: Garage Workout
6. PRACTICE GRATITUDE DAILY
I saved the best for last - this is my favorite way to improve your gut microbiome (and your overall happiness!). Most people don’t know that gut health has a direct connection to your brain and your gut actually relies on positive emotions.
Gratitude can help to:
- Reduce stress
- Improve your sleep quality
- Aid digestion
- Help you make overall healthy choices.
When you express gratitude for what you do have in your life, you are set up to make even more positive choices about the foods you eat and exercises you engage in.
Make gratitude a part of your daily routine and you’ll see lasting benefits - plus your gut will thank you! Changing your mindset can actually change the composition of your gut microbiome.
Remember Your gut health is directly linked to overall health, so don’t treat it like an afterthought. Your gut health plays a role in every single system of your body. Use these simple steps to heal your gut and improve your overall health from the inside out.
Ready to get started? Download my free gut health guide for more tips on how to heal your gut naturally.
I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.
I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.
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