Always bloated? There’s a chance that your tummy troubles could be linked to poor gut health. Diets high in fat, sugar and alcohol could be wreaking havoc on your digestive system, but don’t worry – there are some easy fixes to get your gut health back on track.
Drinking excessive amounts of alcohol can cause inflammation in your gut, leading to various digestive issues. Plus, as we all well know, drinking booze can increase our desire for junk food – another attack on the gut!
If you are drinking alcohol, try to alternate drinks with glasses of water, or try swapping your favourite tipple for a refreshing non-alcoholic drink, such as sparkling water or kombucha.
What is Kombucha? Kombucha is a fermented tea drink, made by leaving tea to ferment with sugar and a scoby. Scoby is an acronym for symbiotic culture of bacteria and yeast — it’s this bacteria that makes kombucha such a wellness powerhouse. It’s easy to make at home — all you need is tea, sugar and some kombucha starter liquid (leftover kombucha from someone else’s batch), which you can find online if needed.
Fibre is your gut’s best friend. Try mixing it up by eating a variety of whole grains, like wholemeal bread and oats, beans, fruit and veg. If you are increasing your fibre intake, remember to stay hydrated – drinking plenty of water helps your digestive system to process all that roughage.
Top fibre-rich dishes:
- Curry or stew made with lentils or chickpeas
- Veggie chilli made with black beans, kidney beans and plenty of veggies
- Homemade falafel with wholemeal pitta, salad and pickled veg
- Some fibre-packed foods, like beans and cabbage, can cause excessive flatulence. If you are having issues, consider an activated charcoal supplement.
Eating foods that are naturally high in probiotics, such as yogurt, kimchi, sauerkraut and kombucha, help to keep your gut health in check. Probiotics are beneficial bacteria (also known as ‘good bacteria’ or ‘friendly bacteria’) that help maintain the balance of microbes in your gut. This beneficial bacteria can help prevent digestive issues, such as bloating, constipation, and diarrhoea.
If you aren’t getting enough diversity in your diet, you can supplement with Bio Cultures – containing 1 billion active cultures per serving.