Maintain Gut Health

I had to learn the hard way that the immune system and digestion play a major role in developing disease and prevention and why I now adhere to an anti-inflammatory, whole food diet with a laser focus on balancing gut flora.

To maintain a healthy gut, I align with the following:

1. Exercise - physical activity increases digestive enzymes in the gut and gets the colon going, leading to more regular bowel movements. Having suffered from IBS-C for as long as I can remember, I exercise almost every day of the week.

2. Eat healthy - I consume mostly fresh, organic food and avoid anything processed. I was on ketogenic for over a year, but after learning, I lacked certain nutrients, mainly fiber. I now practice a "low-carb" Mediterranean diet.

3. Chew food thoroughly - I know this may sound tedious, but I count at least 30 chews before swallowing. Chewing signals the stomach food is coming and it prepares by making digestive enzymes. Chewing helps break down food as it mixes with saliva, an enzyme used to break down carbohydrates. After the malabsorption, leaky gut issue I had, I'm not taking any chances with digestion!

4. Manage stress - unaware that I was living with Complex Post Traumatic Stress Disorder (CPTSD), my cortisol levels were constantly through the roof. As I became aware of my constant state of hypervigilance and started self-regulating, my stress organically reduced. Yoga, meditation, therapy, and journaling have also been hugely effective in helping me get in touch with my held, emotional trauma and heal it.

5. Eat probiotics - I make fermented vegetables, kefir, Gc-MAF yogurt, Greek yogurt, and I take probiotics. Prebiotics are just as important, so I eat those, too. When I fall short on prebiotics, I supplement with a powder. This is the one I use. The following are prebiotic foods:

Chickory Root
Dandelion Greens
Jerusalem Artichoke
Garlic
Onions
Leeks
Asparagus
Bananas - green are high in resistant starch and has prebiotic effects
Barley
Oats - best eaten cold for full prebiotic effect
Apples
Konjac root - I added glucomannan powder to help relieve constipation and see if it will help lower my cholesterol.
Cacao
Burdock Root
Flaxseeds - make sure to grind them first
Yakon Root
Jicama Root
Wheat Bran
Seaweed

6. Eat more fiber - I aim for 25 grams a day. Foods high in fiber include broccoli, Brussel sprouts, kale, spinach, artichoke, strawberries, raspberries, blueberries, chia seeds, and ground flax seeds.

7. Drink plenty of purified water and herbal tea - especially green tea

8. Limit alcohol and if you are sensitive to caffeine, limit your intake

When meal planning, I stick to 75 percent plant-based foods. I include healthy fats like nuts and seeds, avocado, ghee, and olive oil, and I eat a moderate amount of protein.

Good gut health is a gift you give yourself and you are worth it!

Don't hesitate to reach out with any questions. I'm happy to help!

Disclaimer: I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences. Therefore, nothing I express here should be taken as medical advice, and you should consult with your doctor before starting any diet or exercise program. A Hidden Wholeness is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission. Click here to read my full disclaimer.

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