Our digestive system links directly to our immune system and bloodstream. We absorb our digested nutrients straight through our gut lining into our blood stream for distribution to all of our organs, tissues and cells. That’s why a healthy, sealed gut is so important.
If we have a damaged gut lining or leaky gut, then unwanted things like bacteria and viruses, and even undigested foods can make their way through our gut lining and cause all sorts of troubles, like infections, inflammation and especially auto-immune conditions!
The good news is there’s a lot we can do to protect ourselves. Here are my 5 easy top tips for achieving a healthy gut.
Each week in my 10 week program we run through a new easy and realistic gut health topic in depth topic, and the best part is that just by following the meal plan you will already be achieving them all! To start your gut healing journey, join Luke Hines 10 today!
5 top tips for a healthy gut
1. Intermittent Fasting Intermittent fasting supports our gut health through allowing our digestive system and our critical organs much needed time to fully complete their functions, then restore and reset. Through fasting we improve our digestion, detoxification, weight management, blood sugar regulation and more. Fasting also triggers our immunity and brain function to switch up a gear. You can fast by simply extending the time between dinner and breakfast.
2. Apple Cider Vinegar (ACV) ACV has so many incredible benefits, including its antibacterial and anti-fungal properties, meaning it helps stop the growth of bad bacteria. It can breakdown excess mucus and it helps us to detox by binding to poisons or toxic substances, plus it reduces accumulations in the liver. It also supports our body’s pH levels and assists digestion by stimulating the production of digestive enzymes, acids and bile. It increases the acid level in our stomach, and recent studies have shown that it can also reduce the storage of body fat (through activating our metabolism). Add a teaspoon or up to a tablespoon to your morning glass of water.
3. Probiotics One of the best and most simplest ways to boost and increase our good gut bacteria is through including live fermented foods and drinks in our diet. Fermented real-food products are rich in good gut bacteria, the kind that assist us in breaking down and digesting our food into beneficial nutrients like vitamins, proteins, digestive enzymes and more. When we consume something fermented, we also want some of the live bacteria to take up residency in our digestive system so that it can help protect our gut lining from bad bacteria or from undigested food from passing through. Simply add a tablespoon of fermented veggies to your meals.
4. Healing Herbs and Spices So simple, yet so powerful. It really is remarkable how everyday herbs and spices have the ability to boost our gut health and overall immunity. Most herbs and spices have antimicrobial, digestion stimulating, gut soothing and repairing properties. Some of my favourites include: Cinnamon, Clove, Cayenne pepper, Fennel seeds, Spearmint, Peppermint, Cumin, Rosemary, Thyme, Oregano, Black pepper, Ginger, Turmeric, Chamomile, Sage, Marjoram. For best benefits, use fresh or dried in salads, soups, broth or teas.
5. Bone Broth The incredible nourishing nutrients of Bone Broth repairs and soothes our gut and digestive tract lining, protects our organ and muscle tissues, helps boost our good gut bacteria, fuels our cells, helps regenerate damaged cells, assists with protein digestion, helps create important digestive and antioxidant substances such as bile and glutathione, and so much more. A cup of broth a day with your favourite spices, salt and some olive oil is a serious game changer!
Wanna read more nutrition tips from Luke Hines? Check out his website LukeHines10.com
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