How to nurture a healthy digestive system this Autumn
Autumn is a time to regroup and turn our attention inwards with the goal being to treat ourselves so very well this season that come winter time we will ease into the new season painlessly.
Autumn is a busy time of the year finishing off what we started before the year closes. It is a time where we need to give extra support to many of our body systems, but especially our immune system. This season sees the rise in bugs and viruses as the seasons change, routines and lifestyles alter, stress levels rise and the weather gets cooler. Many of us begin to feel under the weather catching sniffles, colds and the flu. But, did you know that our key protection from these comes with good gut health? The reason is that 70 % of our immune system is housed in our gut.
Here are 4 of my top gut health tips to not only support good gut health but also support your immune system this Autumn:
In general make sure to consume plenty of plants! Think wholegrains, nuts, vegetables, fruit, beans legumes and seeds which help to increase gut bacteria and also feed them therefore keeping them strong and healthy.
Look after your gut microbiome by increasing the number of friendly bacteria in your gut. You can do this by introducing the following into your diet slowly.
Probiotics - (the actual friendly bacteria) for example, yogurt, kefir, kombucha, sauerkraut, kimchi, supplements.
Prebiotics - (food for the friendly bacteria) for example, banana, leeks, garlic, apples, onions, flaxseeds.
Address stress levels and implement a stress management plan. The gut and the brain are connected via the Vagus Nerve. This means that stress can directly affect the gut and vice versa, providing physical symptoms of stress for example anxiety and the feeling of overwhelm. As Eckhart Tolle said “Stress is caused by being “here” but wanting to be “there”. Stress is only what we perceive. Our mind is always moving, travelling, and jumping to the next task. Or it is taking us back in time. Sometimes to places, we don’t need to revisit. So my advice is to add more mindfulness into your day. GROUND in the day. Be present in the moment.
Three simple ways to bring you back to the present are:
Sensory details. Focus on the sights and smells of daily activities and routines.
A mind that isn’t perfectly still is normal. Acknowledge and redirect your mind wanderings. Say, OK, that was a nice little break, and redirect your mind to the here and now.
I like to place a dot on my hand with a little pen when I know my day is going to be full-on or stressful. I use it as a mindfulness cue and look at the mark as I need and take a moment and a breath.
Increase fibre consumption to help good bacteria thrive and to lower inflammation caused by stress in the gut. There are two types of fibre to consider:
Soluble fibre - (Draws water into the bowel helping to slow down digestion, helping you feel fuller for longer and softens bowel movements). Examples include beans, pulses, oats, root vegetables, apples and bananas.
Insoluble fibre - (This is fibre that doesn’t dissolve, it helps to bulk out stools and move them easily through the colon). Examples include flaxseeds, nuts, seeds, brown rice, fruits and vegetables.
My top 5 foods that support gut health this Autumn:
Pumpkin - Pumpkin is full of fibre, and antioxidants, aids digestion, and lowers inflammation. Vitamin A helps to support the barrier function of the gut.
Apples - Apples are also full of fibre and contain pectin a specific type of fibre that helps to feed the friendly bacteria in the gut.
Walnuts - Walnuts contain omega 3 which helps to lower inflammation.
Ginger - Ginger is anti-inflammatory and helps to soothe digestive complaints.
Garlic - Garlic helps to support digestion and immunity.
I hope these tips are helpful. Here’s to supporting our digestion this Autumn/Winter and to a healthy immune system. You may also like to read my gut healthy chicken broth recipe , tips on how and why to eat mindfully , how to overcome overwhelm and how seasonal eating benefits health .
Much love,
Katie xx