Updated: Oct 11, 2021
Bloating, constipation, diarrhea....all of the annoying symptoms from a Pepto Bismol commercial can really get you down. Read on for a couple tips on reseting your digestive system without the medication.
We live in a world where most of our food is more of a food-like substance, and we have to be aware of even touching receipts for the fear of toxins. It's no surprise that our guts and digestive systems struggle along with inflammation and symptoms that can be more than annoying at times. So what steps can you take to alleviate those symptoms and reset
"All disease begins in the gut." – Hippocrates
1. Focus on Whole, Nutritious Foods
Meat, veggies, fruit, nuts, healthy oils...the foods that are going to nourish you and help you fight against disease and inflammation. Our bodies are also naturally equipped with mechanisms to tell us (if we're willing to listen) when we have had enough of a certain food or what we need to eat more of. Pay attention to how certain foods make you feel and adjust your diet to fit your needs.
2. Eliminate Processed Foods
The big 3: gluten, refined sugar, and industrial seed oils. I know I know, these are in everything. Yes. They are. And that's why it's causing such havoc to our bodies. They cause inflammation which is the root cause of most chronic diseases. It can be intimidating to imagine your life without bread, pasta, candy, chips, soda, pizza, etc. Trust me, I didn't think that I would ever live in a world that wasn't 70% those. But it's 110% worth it. If you're up for it, challenge yourself with "If it comes our of a bag or box, don't eat it."
3. Add Fermentable Fibers/Food
Having nutrient dense food can help you with the base macro and micronutrients that you need, but the cherry on top is the fermentable fibers and foods. These include artichokes, onions, garlic, plantains, sauerkraut, kimchi, kombucha, yogurt, and kefir. They help heal the gut and support it with probiotics which feed the healthy bacteria in your gut.
4. Get Your Sleep
Sleep plays a huge role in your gut health. Aim to get 7-9 hours of sleep per night. It can be easiest if you have a schedule and are able to get in touch with your natural circadian rhythm. Do your best to avoid blue light 2 hours before you go to sleep, and support your sleep by keeping your room dark and cool.
5. Move Your Body
Walking, yoga, running, kick boxing, weight lifting, bike riding...find some sort of physical activity that you enjoy doing to get your body moving. Whatever it is, keep it consistent and your gut microbiota will thank you.
6. Stress Management
We live in a busy world full of overstimulation and an overload of information. Society wants us to go go go and achieve more, and our bodies can't always keep up. To allow our rest and digest, our parasympathetic nervous system, that calms us and lets us relax, it can be helpful to have a stress management practice. Meditation, yoga, Thai chi, whatever works best for you. This helps to heal our gut and allows all of our systems to function better.