Here at As Nature Intended, we know that small changes can have a big impact on our overall well-being and health. Keeping your gut healthy and happy is one of them, that’s why we asked Ossa Organic to give us some tips on how to improve your gut health and use food as a tool to nourish your body and mind.
Ossa Organic is run by a small, agile team. They are passionate about gut health and nutrition and they believe that well-being is linked to your gut, also known as ‘the second brain’!
Here below their precious list of 10 gut health hacks to support you on your journey to a healthier gut:
- Bone Broth
Filled with vitamins, amino acids, glycine and magnesium there is no wonder why Bone broth has been front and centre in the media. These vitamins and minerals are important to support a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and a robust immune system.
The gelatine that is present in bone broth has also been shown to help seal a leaky gut, which may be of particular benefit to those with inflammatory or autoimmune disorders. Try drinking some as a nourishing brew or adding it to your cooking for a boost of gut healthy nutrients.
- Fermented Foods
This traditional method of preserving food creates healthy probiotics, which are live micro organisms crucial to healthy digestion, according to Harvard studies. These live cultures can be found in kimchi, sauerkraut, kefir and raw apple cider vinegar.
- Eat more fibre-rich foods
Fibres promote healthy digestion. They help clean out the little bits and pieces that get stuck in your intestine. Fibres are not only present in grains; there are loads of them in vegetables too. The good thing is vegetables don’t contain the toxic anti-nutrients that grains have. They also have all the vitamins and minerals you need for a healthy gut.
- Buy local, fresh food
Our gut bacteria is related to our soil bacteria. Large-scale commercial agriculture is producing more toxins than in the past because they have changed soil organisms for good. That’s why it is important to buy fresh, local and organic food.
- Eat prebiotic-rich foods
Foods such as sweet potato, carrots, asparagus, and squash contain fibrous prebiotic carbs that support good bacteria growth. Prebiotic-rich foods feed good bacteria.
- Skip out on conventional dairy
Dairy products contain the protein A1 casein that is bad for your gut. Additionally, commercial pasteurisation eradicates essential enzymes, making lactose difficult to digest.
- Support the good guys with supplements
You can supplement your diet by taking prebiotics, digestive enzymes or L-Glutamine, always look for natural supplements.
- Keep the bad stuff out
As well as putting the good stuff in and supplementing it, it is important to keep the bad stuff out. This doesn’t mean cutting out completely but avoiding with mindful moderation.
- Processed food; remember tradition over trend and the fewer ingredients the better
- Gluten; a lot of people have an intolerance to grains and gluten as they can be inflammatory to the gut, if you feel bloated or discomfort this could be the key!
- Refined sugar; try using coconut sugar, honey and natural unprocessed sugars
- Alcohol; not a friend to a happy gut but sometimes a great ingredient for an enjoyable meal or evening. If you can’t go completely dry, try only drinking in moderation on the weekend and substitute your GnT for an ACV tonic or a Seedlip.
- Caffeine; coffee in itself isn’t bad for you, however the crash of caffeine can negatively impact your energy levels and as we are learning more and more gut health is about more than just about what you eat.
- Antibiotics; as we know these pills not only kill bad bacteria from viruses and infection but also the good bacteria that keep a healthy microbiome
- Manage Stress
Apart from diet, stress management is one of the most effective ways to heal your gut. Studies show that stress affects the brain-gut axis and can lead to decreased nutritional absorption, enzyme production, oxygenation and blood flow to the GI tract. Even if it is 10 minutes a day take time out to participate in mindful breathing exercises or meditation!
- Rest Up
Research has shown that it is crucial to get eight to nine hours of sleep every night to allow your body to repair itself. A study from the NIH (National Institute of Health) shows that your immune system relies on sleep to stay healthy. Chronic sleep deprivation can change the way your immune system responds. For example, if you’re sleep-deficient, you may have trouble fighting common infections. Also, sleep is important because it helps maintain a healthy balance of the hormones that make you feel hungry or full.
Thanks to Ossa Organic for this guide! And now start your journey to a healthier gut in our shops, where you can find their organic Bone Broth.