The dietitian's 10 tips for a healthy gut
If you have signed up for our newsletter or browsed our website, you probably know by now that a healthy you starts in your gut.
Therefore, our dietitian, here at PREMIND ® BIOTICS, of course has some good advice on how you can kickstart your everyday life for a healthy gut and a healthier you.
My name is Rikke Rasmussen and I am a trained clinical dietitian. I have worked with health for several years and have especially helped people with weight loss, as well as with gastrointestinal problems such as irritable bowel syndrome. I no longer have one-on-one client sessions but have been given the honor of sitting together with the other smart gut enthusiasts at PREMIND ® BIOTICS. Here I am, among other things, behind blogs, recipes, newsletters and many other exciting things.
Monotony is boring for both you and your gut
Unfortunately, for many people, they resort to the same foods or types of food throughout their lives, or for long periods of time.
Sometimes we are not aware that what we think are variations of dishes are simply combinations of the same foods and that our intake thus becomes monotonous.
There can be many reasons for this; lack of time, desire or perhaps inspiration.
Of course, eating a varied diet doesn't mean you have to throw away your leftovers or that you have to make a new dish every day and can't just eat what was left over from yesterday. But it does mean that it can be beneficial to change up your vegetable types every now and then, or have a meat-free day and include more legumes on the table.
One way to replace the grated carrots (root vegetable) could be this delicious asparagus salad (herb).
Let your gut bacteria see the rainbow
In a varied diet, an abundance of vegetables, of different types, is a natural part of everyday life - or as you may have heard: eat all the colors of the rainbow.
And very much like "spiced" with a piece of fruit as a snack or, for example, in a delicious salad, like this delicious plum salad .
Vegetables should be a big part of your lunch and dinner, not least if you want to watch your weight, but also to get enough vitamins, minerals and dietary fiber.
Fruit is often maligned because of its fructose content. If you consume fruit in moderation, its content of many good vitamins and minerals helps make fruit a perfect sweet snack – especially if it replaces candy!
Another way to get more vegetables into your diet is to make a smoothie for lunch, or as an afternoon snack when you get home from work.
Fiber is good for your gut
In Denmark, we are lucky that the state has created a food label that shows us if there is a lot of dietary fiber in a product that can be bought in the supermarket.
You've probably heard that dietary fiber is good for keeping your intestines moving and you feeling full.
In fact, some of the good intestinal bacteria, which help keep the intestinal wall stable, love to "eat" dietary fiber.
Whole grains are, in the opinion of many, something boring because we have bad memories of 80s versions of whole grain dishes.
Eating food rich in whole grains doesn't actually have to be boring, try this pasta dish with mushrooms and tomatoes , for example.
Just a little less sugar
Sugar is one of the foods that is “eaten” and feeds a number of other gut bacteria, which are sometimes referred to as “harmful” .
As a general rule, it is misleading to call them “harmful” gut bacteria – because they are supposed to be there. But if they are nourished so much that they multiply and therefore displace other good bacteria, that is not good.
A healthy gut has a diverse intestinal flora and we must therefore ensure that we give the different intestinal bacteria space and nourishment through the food, drinks and supplements we consume.
Reducing your sugar intake will of course also affect many of the snacks you eat (or may feel tempted to eat during the day), which is why we would recommend using fruit, as mentioned earlier, or making some of your snacks yourself, such as this delicious recipe for muesli bars with apple.
Eat legumes and lentils
Legumes and lentils are often an overlooked source of protein, unless you are vegan or vegetarian.
These foods are not only high in protein but are also packed with vitamins, minerals and dietary fiber.
In other cultures, legumes are eaten to a much greater extent than in our country. For example, see this delicious Indian dahl made from lentils.
You can also bake chickpeas , along with spices, in the oven as a delicious snack between meals if you don't feel like jumping on the meat-free bandwagon (yet).
Use sprinkles
Nuts, seeds, herbs – all the good sprinkles you can think of that add flavor and color to your dishes.
Are you making an egg dish – cress!
Are you making a salad – chopped nuts and seeds!
Do you serve pancakes – chives!...
Okay, that last one might sound a little crazy, but before you judge us, try checking out this recipe for green pancakes with herb dressing .
Drink up on your antioxidants
Remember to drink plenty of fluids – preferably 2L daily.
I know it can get pretty boring to drink water all day long.
So, try replacing the glass of water with a delicious cup of tea every now and then.
We have made a clear post on our Instagram profile with different types of tea and their beneficial properties - but drink the tea that makes you happy or makes you feel like you are pampering yourself.
For some it's licorice and for others chamomile or Earl Grey.
Take a swing at your gut bacteria
Remember that all physical activity applies when it comes to your health – including your gut.
Keeping yourself moving is not only good for your muscles and blood circulation, but also increases the secretion of various happy hormones.
Gut bacteria can make and respond to hormones and neurotransmitters, such as norepinephrine, serotonin, and dopamine.
You've probably read about these substances before, they can have a big impact on how you feel and what you want in your life.
In addition, it can be good to stay active if you typically suffer from a sluggish stomach and may have difficulty getting rid of stool, as movement promotes the natural bowel movements that transport the stool further and further out.
If you want to know more about your gut bacteria, you can now have a gut analysis done by our sister brand NIOMI™ . Here you will learn much more about yourself and your "fellow citizens" (ed. gut bacteria), on nine different health parameters.
Reduce your stress level
As with the rest of the body, your gut also doesn't feel good when you're stressed.
Many of the points above will help you lower your stress levels in their own way.
However, there are also simpler things that you can do right now to care for your mental well-being.
In addition to removing stressors from your daily life (which is not always possible), it can be beneficial to incorporate “quiet moments” into your daily life. These moments can help you become aware, feel yourself and your needs more clearly, and allow you to respond to them.
You can also read this blog post about the connection between gut health and mental health.
Mindfulness or meditation before bed can be really good solutions that you can use to shake off the day's impressions of you in the evening. If you're not up for that, you can also take a few minutes of relaxation or do breathing exercises in the middle of the day.
In the simplest version, you can take a few good, deep breaths after a visit to the toilet, taking those few minutes of me-time can make a big difference.
There are also many apps that can help you find methods for relaxation.
You may know Calm , Headspace and Simple Habit (Insight Tomer, Nærvær and STOP are examples of Danish apps) .
Trust your gut!
Follow what your gut feeling tells you.
Your gut tells you much more than you are aware of, perhaps it almost tells a whole story if you just learn to listen and interpret it.
If you're left thinking, "I can't handle this," you're not alone.
For many people, it can be difficult to do everything on the list (especially at the same time). There can be several reasons for this, and it doesn't have to be that you feel another pressure in a busy everyday life when you read my 10 tips.
We have developed the PREMIND ® BIOTICS products to help you who have a busy life but don't want to compromise on your gut health and your overall health.
We know that it is really difficult to hit all 10 points above every day.
With PREMIND ® products, which contain plant extracts and support you on your journey towards better intestinal health, it is easier to live up to my 10 recommendations, as they contain large amounts of the good substances that you can also get through a healthy and varied diet.
Check them out here and read about their individual ingredients and how they work.
Our supplements cannot replace a healthy diet and lifestyle, but can only supplement what you already do.
The most important thing in a healthy lifestyle, and in achieving a healthy gut, is that you do your best and that you don't start to stress about having to live a healthy life.
Every positive change you make is good. Remember that once something has become routine, a new positive change can be taken up.
