Digestion and a healthy gut is key to a good immune system. In order to maintain a healthy digestive, system there are a few everyday changes that we can make, small and yet effective.

Digestion tips for daily living

1. Get your daily dose of fibre

Studies have shown that fibre rich foods are very effective at helping to restore balance in the gut because they improve conditions such as Irritable Bowel Syndrome, Inflammatory Bowel Disease, constipation and leaky gut.

Most noteworthy is that women need 25 grams of fibre per day, and men need 38 grams per day. (according to the Institute of Medicine -source WebMD)

The best sources of fibre are: beans, peas, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, bran, raspberries, blackberries, and prunes.

Fairly good sources of fibre are: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, corn, sugar snap peas, asparagus, cabbage, wholewheat pasta, oats, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

Must do’s for digestion & detoxing

2. Hydrate to keep things moving

Research shows that the benefits of eating fibre can be severely enhanced by increasing your fluid consumption.  As a result, sufficient fluid intake is vital for the fibre to work it’s magic in your digestive tract. As a result, aim for 6 – 8 glasses of water per day.

Another added benefit is drinking soothing teas such as Chamomile tea to calm and soothe inflammation in the gut. However, do not take this as your water intake for the day … that’s cheating and of no help.

Restoring the gut

3. Boost your gut’s good bacteria

Probiotics or live bacteria and prebiotics (food for the bacteria) increase the levels of Bifidobacterium which are beneficial bacteria, these have been shown to aid in alleviating constipation, reducing digestive disorders, and minimising the rather uncomfortable symptoms of IBS. To add more probiotics to your diet, fill up on fermented foods like sauerkraut, tempeh, yoghurt, and kefir.

In conclusion, a healthy gut is a strong foundation for good health, if your gut is happy it will ward off many illnesses and diseases.