In my practice as a gut health dietitian I feel that it is important for me to communicated about what gut health actually is. On Instagram @AndreaHardyRD, I talk all about gut health and how we currently define it!
⚡Newsflash ⚡- there is no agreed upon definition for gut health. However, there has been a shift in how we describe it.
Traditionally, gut health was thought of as the ‘absence of disease’. Which… is pretty underwhelming – especially in the context of functional gut disorders. In my podcast with Dr. Doug Drossman, we talk about mind-body dualism, and how that ‘absence of disease’ negatively shaped how we approach digestive health, and really does a disservice to our patients.
In more recent attempts to define this complex term, researchers have looked towards encompassing:
✅Effective digestion and absorption of food
✅A stable gut microbiota
✅A functioning immune system
and most importantly….
✅A state of wellbeing or digestive comfort!
I personally love this last one because it’s rooted in patient experience – and THAT is at the end of the day what matters. It’s why story telling is such a huge part of what we do @Ignite.nutrition.inc – and it’s what motivated my TEDx talk.
If your guts aren’t feeling good, even if the doctors haven’t found something structurally wrong doesn’t mean there isn’t something to improve upon and it certainly doesn’t mean it’s all in your head. It’s why nutrition, and psychology, and physiotherapy and so many other professions are so key in managing digestive symptoms.
So while we don’t have an agreed upon definition for gut health, I think we can all agree – that digestive comfort IS the ultimate goal when it comes to helping patients. 💜
7 Ways to Improve Gut Health
Taking care of your gut health doesn’t require expensive supplements…it’s all about getting back to basics! Here are 7 simple things you can do this week to take care of your guts!
Monday
- Try meatless Monday and cook with beans, peas or lentils (pulses). My go-to is the Mediterranean Lentil-Stuffed Peppers on @ignite.nutrition.inc – plus they freeze really well! Recipe link in bio.
Tuesday
- Go for a nature walk. We rarely spend time in our own bodies! This often means we never get a chance to activate that parasympathetic nervous system -rest and digest mode. Take 20 minutes by yourself, and spend time in your body! No distractions.
Wednesday
- Aim for 2 colors of veg on your plate at lunch. Gut microbes are picky eaters – different microbes like to snack on different types of fibre! Lunch time is an easy place to skimp on veggies. Maybe some red peppers and snap peas with hummus as a side?
Thursday
- Focus on chewing your food well today. Digestion starts in the mouth. Many of us inhale our food and wonder why we feel full and uncomfortable all the time. (This is my personal reminder!) Pro tip: take a couple of deep belly breaths before eating instead of rushing into and out of a meal – this can help centre you and slow you down.
Friday
- It’s Fri-Yay! Skip the booze and swap your cocktail for a mocktail. Alcohol is not great for our gut. Yet we seem to give it a free pass in favour of expensive supplements that have no evidence to help our gut. Try a dry-Friday – but make it fun with a mocktail! My go-to is a raspberry mojito – I muddle raspberries, mint, and top with soda and lime! If you like it a bit sweeter, you can add some simple syrup or swap soda with tonic!
Saturday
- Cook dinner from scratch and try a new veggie! Maybe it’s time to try that eggplant parmesan recipe you’ve been thinking about. Curious what to do with leeks? I like mine peeled and roasted in the oven to accompany some chicken and potatoes. It doesn’t have to be complicated!
Sunday
- Digital detox – try a no-social Sunday. Truly take the day off social media by deleting your social media apps – I promise you can re-download them tomorrow!
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