Naturopathic articles crafted for you
|
Each piece is a little treasure of wisdom,
offering insight, natural solutions and holistic approaches to health. |
1. Stimulate Digestive Acids with Lemon Juice or Apple Cider Vinegar Kickstart digestion first thing in the morning with warm water and: • the juice of half a lemon, or • a splash of apple cider vinegar This helps stimulate stomach acid and bile production, reducing bloating and indigestion. Drink through a straw to protect your teeth and avoid brushing immediately afterwards. 2. Embrace Bitter Foods Bitter flavours naturally cue your digestive system to produce bile, supporting fat digestion and nutrient absorption. They also stimulate the production of hydrochloric acid in the stomach and can help reduce sugar cravings. Including more bitter foods is a simple way to support your body in making the most of the nutrients you eat. Add foods like: • leafy greens • Brussel sprouts • rocket • radishes • turmeric • grapefruit • dark chocolate (70%+) These help “switch on” digestion before meals. 3. Prioritise Fibre Different fibres support digestion in different ways: Soluble Fibre • What it does: It absorbs excess water and forms a gel-like substance which slows digestion. It also helps feed your good gut bacteria. • Sources: Oats, barley, psyllium husk, legumes, citrus fruit, ripe bananas, carrots,kūmara, seeds. • Benefits: Helps lower cholesterol, supports microbiome health, and can help with common IBS symptoms such as loose stools. Insoluble Fibre • What it does: Adds bulk and speeds up intestinal transit. • Sources: Wholegrains, bran, brown rice, beans, cauliflower, cabbage, nuts, fruit/veg skins. • Benefits: Promotes regularity and can help prevent constipation. Fermentable Fibre / Resistant Starch • What it does: Feeds beneficial gut bacteria and supports a healthier microbiome. • Sources: Cold or reheated potatoes/rice, legumes, grains, unripe bananas.
6. Eat in a Calm State Take a moment to breathe and slow down before eating. Stress hormones can interfere with stomach acid production and digestive enzyme release, often leading to bloating or discomfort. 7. Chew Your Food Well Chewing properly is one of the simplest ways to improve digestion. Slow down, chew thoroughly, and set your utensils down between bites to encourage mindful eating. 8. Move Regularly Gentle, consistent movement supports healthy digestion by increasing blood flow to the gut and improving intestinal motility. • A 10–20 minute brisk walk can improve bowel regularity. • Practises like yoga and Pilates strengthen the core and support gut motility, helping reduce bloating. A Simple Daily Gut-Friendly Routine Morning • Warm water with lemon or ACV (use a straw) • Fibre-rich breakfast such as wholegrain oats with fruit, nuts, and seeds During the Day • Base your meals around anti-inflammatory foods • Include probiotic foods (e.g., kefir, sauerkraut, miso) • Aim for light, balanced meals full of vegetables, lean protein, and healthy fats • Add bitter foods to help stimulate digestion • Stay hydrated with water and herbal or green tea • Incorporate daily movement such as walks and stretching Meals • Eat in a calm, relaxed state • Chew slowly and thoroughly A Holistic Approach to Gut Health I believe a holistic approach is essential for achieving optimal health and wellbeing. If you’re already supporting your body with anti-inflammatory foods, fibre, prebiotics and probiotics, bitters, and digestive aids but still experience ongoing symptoms, it may be helpful to work with a Naturopath to explore how multiple body systems are functioning. Nutrition and naturopathy work beautifully together: nutrition lays the foundation for optimal gut health, while naturopathy helps the body absorb, and respond to food, by addressing key factors such as stress, hormones, microbiome balance, and digestive secretions. When combined, these approaches often create more complete and long-lasting improvements than relying on either one alone. Both are valuable, and their roles—while different—are deeply complementary.
Gut loving recipe: Kumara and Lentil Curry with sauerkraut and seeds
Serves 4 Ingredients: • 1 Tbsp olive oil • 1 large onion finely diced • 1 tsp finely chopped or crushed garlic • 1.5 tsp good quality curry powder • 2 small-medium orange kumara, chopped into small chunks • 2 tins of chopped whole peeled tomatoes • 250ml chicken or vegetable broth or good quality stock • 1 tin brown lentils, rinsed & drained • 2-3 large handfuls of any chopped leafy greens (eg spinach & kale) • ¾ C frozen green peas (defrosted) • 1/3 tin coconut cream • Lemon juice - approx 1/2 lemon (can add more you prefer) Top with chopped cashews, pumpkin seeds, coriander, natural yogurt and Be Nourished Ruby Perfection Sauerkraut • Serve on wholegrain brown rice Method: • Sautē chopped onion in oil over low-medium heat until softened & clear. Add in curry powder & garlic and cook off for a couple of minutes, ensuring garlic doesn’t burn. • Turn heat to medium and add in the tins of chopped tomatoes, diced kumara and chicken stock/broth and season with black pepper. Bring to a simmer, cover and cook until kumara has softened slightly, approx 20-25 mins (stir regularly). • Add in lentils, chopped leafy green vegetables, defrosted peas, coconut cream. Stir and let simmer for approx. five more minutes until everything is heated through & veg have softened. To finish, squeeze over the juice of half a lemon. • Serve on wholegrain brown rice, and top the curry with chopped cashews, pumpkin seeds, coriander, natural yogurt and sauerkraut. Comments are closed.
|
