• 10 Easy Ways to Improve Gut Health

    February 5, 2020 • BEAUTY, EAT, GUIDES

    Ways to improve gut health and gut problems are at the forefront of many people’s health concerns: bloating, constipation, indigestion, food intolerance. But did you know that an unhealthy gut has also been linked to other medical issues?

    Evidence suggests there is a significant link between the human digestive system and overall physical and mental wellbeing.

    Lee Holmes of Supercharged Food suggests that an unhealthy gut can be linked to issues such as IBS, Crohn’s disease, coeliac disease, thyroid problems, and diabetes. Further research indicates that an unhappy gut can affect your immune system, disrupt your hormones, mental health, and even have in impact on your mood and energy levels, making you feel tired and run-down.

    It was even Hippocrates that said, ‘all disease begins in the gut.’

    As Lee Holmes writes in her wellness book, Heal Your Gut,

    All the systems within your body work closely together to maintain optimal health, so when one system is unbalanced, it can trigger a domino effect, causing problems in other areas of your body and creating a cascade of chronic health complications. This is particularly true of the gut and its impact on immune health. Your gut health and immune system are inextricably linked. Did you know that 70-80 percent of your immune tissue is located within your digestive system? The gut is often the first entry point for pathogens (bad bacteria and viruses that can cause disease); your gut immune system therefore needs to be thriving and healthy in order for you to avoid illness. This was one of the key drivers to my own healing – knowing that if I could heal my gut, my symptoms would start to improve.

    So how do you improve gut health?

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    10 Ways to Improve Gut Health

    Lee Holmes suggests that most of us could benefit from ‘spring cleaning’ our gut, including those of us with health issues aggravated by a poorly functioning digestive system. Here are some easy ways to help with this spring clean and improve gut health.

    1. Reduce refined sugars, gluten and processed food

    Lee recommends to reduce refined sugars, white rice, gluten containing flours, and processed grains and pasta in the diet to help improve gut health.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Honey or agave sugar are ideal refined sugar alternatives. We are big fans of Bee One Third 100% raw honey, which is produced and harvested from rooftop beehives in Brisbane’s inner-city. It is seasonal, unique and offers a taste of the local floral diversity that can never be repeated. Neighbourhood honey is unheated, unprocessed and unadulterated to maintain its optimal flavour and nutritional characteristics.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Natural Evolution green banana baking flour is gluten free and helps to save the waste of wonky bananas! You can learn more about Natural Evolution and the waste saving initiatives here.

    2. Increase your intake of vegetables and fruit

    If you need inspiration to increase your vegetable and fruit intake, a recipe book or a food blog can be a handy resource.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Lee’s book, Eat Clean, Green and Vegetarian will inspire you to create meals that are thoroughly delicious and loaded with health-promoting properties to supercharge your health.

    An in-depth introduction provides a wealth of supporting information including organic versus conventional vegetables; the low-down on vegetarian diets; top ten supercharged vegetables; and storing, preparing and cooking your vegetables.

    Eat in-season with Winter vegetable korma or Stuffed summer squash and enjoy hearty soups, such as Creamy mushroom, zucchini and tomato and Snow white vegetable soup. Finish it all off with Pumpkin muffins and Avocado ice-cream.

    3. Add some fermented foods to your diet each day

    Pickles, kimchi, yoghurt and kombucha are popular fermented foods which may improve gut health if eaten each day.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Buchi’s DIY kombucha kit allows you to make your own raw, organic kombucha at home. Handcrafted by Brisbane’s brewing company for you and your family, one kit equals a lifetime of homemade organic kombucha.

    4. Sip herbal tea

    Siping herbal tea can help to alleviate sugar cravings and aid with digestion. Digestive tea may help to improve gut health.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    We love Life of Cha’s organic loose leaf tea. It is made from Australian grown and wild harvested sencha and strawberry gum and is rich in polphenols to help balance gut flora, this herbal tea blend can help aid bloating, digestion and immunity.

    5. Dry body brushing

    Incorporating dry body brushing into your daily routine can help you detox and aids digestion and kidney function.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    EcoMax’s jute body brush  is a 100% plant fibre body brush that is ethically handmade in Sri Lanka using biodegradable, environmentally-friendly, natural fibres. Bristles are soft with just the right amount of pressure to naturally exfoliate, increase circulation and detoxify the skin.

    6. Oil pulling

    Lee Holmes suggests that oil pulling may help to detox, kill bad bacteria, parasites, fungi and viruses in the mouth, preventing them from causing a secondary infection in the gut.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Dr Tung’s oil pulling concentrate is based on an ancient Ayurvedic formula, made with 24 herbs and botanicals in an organic sesame oil base. It works to detoxify, condition gums and helps balance oral flora. Use it as part of your daily routine to strengthen teeth and gums and help with oral dryness.

    7. Magnesium or Epsom salt bath 

    Make time for yourself to have an Epsom salt or magnesium salt bath at least twice a week. Soaking in a magnesium bath is known relieve sore muscles, draw toxins from the body and provide lymphatic support.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Amazing Oils magnesium bath flakes are retrieved from a pristine source in the Australian desert and are a favourite of ours.

    8.Diatomaceous earth

    Add diatomaceous earth to your juice, smoothie, cereal or water, for ongoing maintenance and to help clean out the accumulated build up of waste, toxins, heavy metals and mucus.

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Love Your Gut diatomaceous earth powder is one of the most effective ways to eliminate bacteria and toxins from your gut. Rich in silica, iron, magnesium and calcium, it will deliver essential minerals to the body while cleansing and healing your gut naturally. It is available in powder or capsule form.

    Also available is Golden Gut blend – Love Your Gut diatomaceous earth powder with organic turmeric, ginger, cinnamon and black pepper. This one is great in golden lattes, smoothies, porridge, nice-cream, and more for a mineral rich and gut loving drink or meal.

    9. Listen to your body!

    Above all, befriend your body, listen to what it’s telling you and learn to love it’s inner wisdom.

    10. Read Heal Your Gut by Lee Holmes

    10 easy ways to improve gut health | Lee Holmes of Supercharged Food and Love Your Gut diatomaceous earth powder | Biome Eco Stores

    Lee’s beautifully designed wellness book, Heal Your Gut will help guide you in healing your gut with its wealth of practical nutritional information, meal plans and over 90 nourishing anti-inflammatory recipes. These include delicious smoothies, healing soups, easy-to-digest meal, fermented foods and tummy soothing desserts.

    Shop Heal Your Gut by Lee Holmes here >

    Disclaimer: Lee Holmes is a Holistic Food and Nutrition Coach (Adv. Cert. Food and Nutrition), a certified health and wellness coach and a wholefoods chef. This blog post is intended as an interest piece. If you have a medical concern, please consult a medical professional.

    Photo: Supercharged Food, Lee Holmes


    Further reading

    www.superchargedfood.com

    www.gutfoundation.com.au

    www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection

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    2 Responses to 10 Easy Ways to Improve Gut Health
    1. Michele curtis
      November 4, 2019 at 2:26 am

      I got DE and it’s food grade it doesn’t tell you how much to add to water or a smoothie for gut healing, if you know I would appreciate it to find out. Thank you

    2. February 7, 2020 at 5:51 am

      Thanks for the great article and list of ways to improve gut health. I’ve never had problems with gut, but with age, I began to notice certain characteristic symptoms in the body. It turned out that the whole cause is in the gut. Rashes on the skin, an upset stomach and much more – all this is caused by the intestines. For a long time, I couldn’t find a suitable remedy for me. I tried probiotics, and used chia seeds and flax seeds to clean my gut, and much more. But the effect was short-lived. I have already heard about some of the methods that are described in your article, but some of them are completely unfamiliar to me. Thanks for the useful information!

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