The health of your gut can impact everything from your weight and mood to the strength of your immune system, according to registered nutritionist Claire Turnbull.
“Sadly, so many people struggle with poor gut health these days,” she says. As an example, it’s estimated around one in seven New Zealanders have irritable bowel syndrome.
Here’s what Turnbull says you can do to keep your gut on top form.
Eat mindfully
Chew your food properly and avoid eating on the run. Doing this can mean you end up with large chunks of food in your stomach, which are more difficult for your body to break down. Eating quickly can also result in you swallowing air, which can cause discomfort. Sitting down and eating slowly and mindfully can really help.
Boost your fibre
Fibre helps things move through your gut and it’s a food source for the approximately two kilos of bacteria that live inside your gut. The average Kiwi only has 20g of fibre a day, but women need around 28g, and men need 38g. The first step is to make sure you are having at least five to six handfuls of veggies a day.
Manage your stress
Your gut and brain are connected and if you find you are often feeling stressed, it may well be impacting the way your gut functions. Breathing correctly and getting enough sleep can be helpful.
Turnbull says if you have noticed a change in your bowel habits or blood in your stool you should seek medical advice. It is estimated that one in 18 Kiwis will develop bowel cancer at some point in their lives, but if caught early, it can be treated. “Don’t leave changes to chance,” she says.
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