The Journal
The gut reset: 8 ways to support digestive health
By Nature's Journey
3 min read
After the indulgence of the festive season, we’re often left feeling bloated, low on energy and a bit out of sync. And, while it’s traditionally a time of year when fad diets and unsustainable exercise routines are the focus of so much of the content we see on social media, the truth is that it’s likely your gut that’s causing you to feel this way.
Digestive health is probably one of the most important factors that affects our overall wellbeing – impacting everything from immunity to energy levels, and even your mood – so this January, rather than depriving yourself and restricting the foods you eat, try nourishing your body with foods that help restore balance, reduce inflammation, and promote a healthy microbiome.
Here's our guide to the best foods to support digestive health as you start the new year.
Fermented foods and healthy bacteria
Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso are packed with probiotics (they’re the bacteria that help populate your gut with beneficial microorganisms). These foods can improve digestion, boost nutrient absorption, and reduce symptoms like bloating or irregular bowel movements. To make sure you’re getting the most live cultures, look for unpasteurised options.
Fibre-rich fruit and vegetables
Fibre is essential for healthy digestion – include soluble fibre from foods like oats, apples and carrots. These also help regulate blood sugar and promote growth of good bacteria. Whole grains, leafy greens and seeds are also great sources of insoluble fibre and help add bulk to your poo, aiding regular bowel movements.
Feed your microbiome with prebiotics
Prebiotics are the non-digestible fibres that serve as food for probiotics. You’ll find prebiotics in foods like garlic, onions, bananas, asparagus, and almonds. Adding these to your diet encourages the growth of beneficial bacteria, creating a healthier environment in your gut.
Protect your gut lining with bone broth
Bone broth is a soothing, nutrient-dense option for supporting your gut lining. It contains collagen and amino acids like glutamine, which help repair and maintain the integrity of the gut wall. A healthy gut lining is crucial for preventing leaky gut syndrome, where undigested particles escape into the bloodstream, causing inflammation.
Eat anti-inflammatory ingredients
Spices like ginger, turmeric, and cinnamon are natural anti-inflammatories that can help calm an irritated digestive system. Ginger is known for easing nausea and promoting gastric motility, making it a great addition to teas or food.
Herbal hydration
Staying hydrated is vital for digestion. Water helps break down food and allows nutrients to be absorbed more efficiently. If you struggle with plain water, try herbal teas like peppermint, chamomile, and fennel – not only will they keep you hydrated, they also soothe the digestive tract, reduce bloating, and encourage regularity.
Wholegrains and legumes for sustained energy
Wholegrains like quinoa, brown rice, and oats, as well as legumes such as lentils and chickpeas, provide a combination of fibre and slow-releasing energy. These foods help stabilize blood sugar while supporting a healthy gut environment.
Eat mindfully
With a busy schedule, it’s all too easy to scoff down some food whilst you’re trying to do other things – but taking your time, chewing thoroughly and making sure to eat at regular intervals is a great way to boost your digestive wellness, too.
Here’s to a happy, healthy gut this new year!
Nature's Journey
At Nature's Journey, we're passionate about helping you to live happier, healthier lives. We regularly publish articles that we think you might find useful. Check out our journal archive for more articles like this. Got a suggestion for a future article? - let us know in the comments!
Content published by Nature’s Journey CBD Wellness is not intended to treat, diagnose, cure, or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health-related programme
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