Gut Diet

Why is it important?

The main job of the digestive system is to process and absorb nutrients from our food, and in order that it can do that, we need to provide it with some nutrient-rich food in the first place.

How to do it:

• Eat a balanced diet, containing a wide variety of different foods.  Choose foods rich in fibre such as fruit, vegetables, oats, beans, pulses and wholegrains.  Moderate amounts of lean meat, fish, eggs and protein alternatives are also recommended, along with milk and dairy foods.

• Aim to eat at least five portions of fruit and vegetables a day.  Fruit and veg are rich in essential vitamins, minerals and fibre and experts believe that a diet containing five or more daily servings can help to ward off cancer, heart disease and strokes. It is best to eat a wide variety to fully benefit; aim for a rainbow of different colours.

• Choose wholegrain varieties of rice, bread, cereals and pasta where possible. Grains contain valuable fibre, vitamins, minerals and antioxidants - these are stripped away when grains are refined (eg, to make white flour or rice), but retained in wholegrain versions.

• Dairy products are an important source of calcium, vital for healthy teeth and bones, and also provide vitamins A, D and B2. Aim to have two or three moderate servings of dairy products each day, choosing reduced-fat versions where possible.

• Stay hydrated. This is vital for good general health and digestion. Aim to drink at least two litres (3.5 pints / 8-10 glasses) of water per day.

• Limit alcohol intake. When drunk in large quantities, alcohol can irritate the stomach lining. Women should drink no more than 2-3 units of alcohol a day, men 3-4 units.

 

But it's not just what you eat that's important - but how you eat it. Here, nutritional therapist Melanie Flower offers top tips on eating for digestive health:

 

 

How to eat:

• Are you hungry? Before you eat anything, it is worth asking yourself whether you are truly hungry. We often eat because we are bored, tired or thirsty which can lead to overeating and snacking on unhealthy foods; both of which are not good for the digestive system. If you think you are eating to solve an emotional problem, it's best not to use food in this way. So check in with your hunger pangs before you start eating.

• Prepare your digestive system for what's to come. Seeing and smelling your food are important parts of the digestive process. When we smell a delicious meal cooking, nervous signals are sent from the brain to the digestive system telling it that food is on the way. Digestive enzymes are then produced in readiness for the forthcoming food. Cooking your meals from scratch is not only healthier than eating ready-meals, it also gives your digestive system a head start by letting your senses get in touch with your food before you eat it.

• Eat in an appropriate environment. The best place to eat a meal is sitting at a table, without distractions such as the TV, computer or telephone calls. Stressful distractions such as these can suppress the release of digestive enzymes, which means that your food will not be properly digested. Eating your meals whilst slouched on the sofa can put postural strain on the stomach, so it is best to sit up straight at the table (not in the car, on the run or standing up).

• Chew your food. Not chewing your food properly can aggravate all kinds of digestive problems. Chewing mixes the food with saliva, which contains enzymes that start to break down starches. It also prepares the food for digestion later on in the stomach by making the food particles smaller; when food is poorly chewed and arrives in the stomach in bigger chunks, the enzymes and acid in the stomach have to work much harder to break it down which can cause bloating and heartburn.

• Eat slowly. It's a simple technique, but putting your knife and fork down between mouthfuls (whilst you chew your food) will help you to savour every bite of your meal and ensure you really enjoy your food. If you aren't using cutlery, put your sandwich down between bites. Eating slowly, chewing your food, and savouring every mouthful is all part of healthy digestion, and it will help ensure you don't overeat.

• Stop eating when you are full. Continuing to eat past the point when you are comfortably full can overload your digestive system with extra food that it will struggle to process. Overeating can cause the symptoms of indigestion, including bloating, nausea and wind. You will know when the stomach is full and the body has enough food because each subsequent mouthful of food becomes less and less enjoyable. Eating slowly and chewing your food properly makes it much easier to recognise this sensation of fullness.