๐ My book is here! 'A Little Book of Gut Wellness' is now
#Live
. Dive into a fascinating world of gut health with over 140 pages of infographics and captivating visual content. Click here to get your copy, and thank you so much for your support. ๐โค๏ธ
Struggling with belly blues? Meet your new ally,
#Ginger
. This humble root is a dynamo of gingerol, renowned for its anti-inflammatory and antioxidant prowess. It champions gut health, diminishes bloating, and soothes gaseous discomforts. Additionally, it accelerates digestive
Have you ever considered giving
#Dates
a shot? These small, sweet dynamos are more than just a treat. They're packed with soluble & insoluble
#Fiber
that can soothe your tummy and keep things moving smoothly. Their amino acids and dietary fiber nourish and promote beneficial gut
๐ง๐ฑ Garlic is a gut-healthy powerhouse! It contains prebiotics that feeds beneficial gut bacteria, promoting a healthy gut microbiome. Garlic has anti-inflammatory and antioxidant properties that can reduce gut inflammation and protect cells from damage caused by free radicals.
Have you ever wrestled with
#Candida
overgrowth and wished for a natural solution? I want to introduce you to Curcumin. It's not just your average spice - it packs a punch against various Candida species and strains and helps keep your gut flora happily balanced. ๐ฆ Even better,
๐ซ๐ฑ
#Blueberries
are a gut-healthy powerhouse! With their abundance of antioxidants, they can reduce gut inflammation and protect cells from damage caused by free radicals. Plus, the fiber and prebiotics found in blueberries can promote the growth of beneficial
#Gut
bacteria.
Sweet potatoes are trending and for a good reason. They're delicious and packed with vitamins, minerals, and antioxidants. The real highlight? Their impact on
#GutHealth
is a source of
#Prebiotics
like oligosaccharides to fuel good gut bacteria.
With 6g of
#Fiber
per cup,
๐ชต Cinnamon is high in antioxidants โ Cinnamon has a variety of protective antioxidants that reduce free radical damage and may help slow the aging process.
Basil has strong anti-inflammatory activity. It is also very beneficial to the digestive system.
#Basil
also helps to restore the bodyโs correct pH level by balancing the amount of acid in the body.
#DigestiveSystem
#GutHealth
The vagus nerve is your body's master communication superhighway, connecting your brain and gut. When it's out of whack, it can lead to subtle disturbances in your
#Mood
,
#Energy
levels,
#Digestion
, and more. The good news? There are some easy ways you can stimulate your vagus
Understanding the intricate dance of gut-brain interaction is crucial for our overall wellness. Did you know? The gut is the largest reservoir of
#Serotonin
, a neurotransmitter that plays a pivotal role in
#Mood
regulation &
#Digestion
. Fascinating research shows that gut
Did you know that your
#Gut
health relies on the vagus nerve? Studies have shown that when the vagus nerve is active, digestion improves & inflammation decreases. So, how can you ensure your vagus nerve works at its best? Here are some simple tips:
- Try practicing yoga & deep
Did you know?
#Polyphenols
, found naturally in various foods, boast powerful antioxidant properties. They safeguard our bodies from harmful free radicals, particularly benefiting
#GutHealth
. These compounds protect our digestive system lining from damaging substances, warding off
Did you know,
#Beets
are good for the heart and great for the brain? Theyโre also excellent for lowering blood pressure! These powerful root vegetables are filled with
#VitaminC
,
#Magnesium
, and
#Folate
.
๐ฟ Beetroot is high in fiber and promotes the growth of good bacteria in your gut. Plenty of healthy bacteria in your digestive system help fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.
Power up your
#GutHealth
with prebiotics! They're the secret to fostering friendly gut bacteria that produce health-boosting Acetate, Propionate, and Butyrate. ๐ช
#Prebiotics
are abundant in everyday foods like garlic, apples, onions, dandelion greens, bananas, lentils, and
#Papaya
has become a sensation for its potential to support gut health. Packed with vitamins and minerals like A, C, folate, and potassium as well as fiber and special digestive enzymes papain & chymopapain, this tropical fruit is definitely something worth adding to your diet.
Mindful eating is a simple but crucial strategy for supporting your digestive system. Here are some tips to get started:
๐ด Eat slowly & chew your food
๐ Appreciate each bite
๐งโโ๏ธ Check your stress levels
๐ Make mealtime a special occasion
๐ค Listen to your body
Eating various colorful, nutritious fruits & veggies helps keep your gut microbiome healthy. So why not explore new flavors each week? Embark on an exciting culinary journey โ dare to try something different! Let's get creative in the kitchen & give our bellies something special.
A well-rounded diet can help you stay energized and focused throughout the day. Make sure to include all food groups in your meals - fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating a variety of colors can help ensure you get all the essential vitamins
To fully unlock the benefits of a healthy gut, it's essential to identify the culprits that can sabotage its well-being.
The villains are many: poor dietary choices,๐ lingering stress, ๐ซ & a sedentary lifestyle. ๐ On top of that, certain medications can disrupt the delicate
Cabbageโs nutritional benefit is impressive! Some of the benefits include:
๐ฟ It supports the immune system โ Cabbage is rich in vitamin C, a crucial antioxidant needed for a robust immune system.
๐ฟ Cabbage contains phytonutrients that may help reduce chronic inflammation.
#Magnesium
is one of those overlooked minerals that is so important for our health. Whether you're working to prevent chronic disease or just trying to feel your best, magnesium should be on your radar.
A berry a day keeps the bad bacteria away! ๐ Berries are delicious & full of health benefits, such as improving your
#Microbiome
health. They contain polyphenols that naturally help fight against harmful bacteria in the
#Gut
& support good bacteria growth. So why not make them
Vitamin C is very important for our health, it plays a role in controlling infections and healing wounds, and is a powerful antioxidant, it is needed to make collagen and helps make several hormones and chemical messengers used in the brain and nerves.
Did you know your gut microbes might influence your stress and anxiety levels? ๐ฆ Studies reveal a strong correlation between
#Gut
microbiome composition and emotional well-being. Power players like Bifidobacteria and Lactobacilli are linked to lower anxiety and depression, while
Have you ever noticed how sometimes the smallest things pack the biggest punch? Take
#Raspberries
, for instance. Tiny, yet full of goodness! They're super low in sugar but crammed with nutrients and antioxidants. They're not just tasty but also brain-boosting, vitamin C-rich, and
Omega 3s are your superhero allies! Whether youโre looking to fight inflammation or protect vital organs, these molecules can help. Here's how you can get them.
๐ Fatty fish (Salmon, Herring, Mackerel, Sardines, Anchovies)
๐ฟ Plant sources (Chia seeds, Ground flaxseed, Walnuts)
For a powerhouse of nutrition, cabbage is an ideal choice. From mild green to tangy red varieties adding a delicious variety & flavor to your plate, high-vitamin K content supports sturdy bones. Its probiotic properties promote gut wellness when fermented into sauerkraut/kimchi.
There are many reasons why you should buy
#Organic
. For one, organic produce is healthier for you. It contains more nutrients than conventionally grown produce and it's also free of harmful chemicals.๐งต
Root
#Vegetables
are very high in
#Fiber
which can help to fill your stomach while promoting the movement of
#Foods
through your digestive tract. These vegetables can also last for an extended time when stored correctly in the
#Kitchen
.
The sight of
#Tulips
in full bloom is truly a sight to behold. Their vibrant colors & delicate petals are simply breathtaking. And the fact that they bloom in the
#SpringTime
when the world is coming back to life after a long winter, only makes them all the more special. ๐ท
Spice up your diet with
#Cloves
! They're not just for flavor - they're packed with health benefits, too. Here's why:
โข Rich in Antioxidants: Cloves, having the highest polyphenol content among all spices, are potent antioxidants that help protect our body against oxidative
The benefits of nuts & seeds๐
โด A source of protein & healthy fats.
โต A fiber-containing food our gut bugs LOVE.
โถ Cholesterol management.
โท Helps to feel full & satisfied post-meal.
โธ Keeps you regular.
โน Can provide other minerals such as iron, calcium & magnesium.
While there is no "magic pill" to improve your brain health instantly, here are some foods you can eat to improve memory, concentration, and focus in the long term:
- Salmon
- Broccoli
- Cabbage
- Blueberries
- Hazelnuts
- Almonds
- Pistachios
#Nutrition
#Memory
Craving a snack that's both scrumptiously sweet & tummy-friendly? Look no further than
#Bananas
. These fruity treats not only taste divine but they're also loaded with
#Nutrients
that work wonders for your digestive health. Don't hesitate to snag a bunch of these sunny stunners.
Did you know that houseplants have tons of health benefits? ๐ฒ Here are just a few:
๐ฟThey improve your mood
๐ฟReduce fatigue
๐ฟBoost healing & pain tolerance
๐ฟAbsorb toxic substances
๐ฟTaking care of them can decrease stress & anxiety & give you a sense of purpose
Reclaim your digestive health and see a difference in just 5 easy steps! Check out our informative
#Infographic
to get the inside scoop on taking charge of
#gut
wellness. ๐
Too much
#Sugar
can be a major setback for maintaining your digestive health. Your body won't absorb the excess, leaving it to build up in the large intestine & feed harmful bacteria/yeast. This leads to gas buildup and throws off the balance of good-to-bad
#Gut
bacteria.๐ฆ
#Grapes
are a nutritional powerhouse: they have plenty of vitamins + minerals & are low in calories & fat. Making them an ideal
#Snack
for those looking to manage their weight while getting the
#Nutrition
they need. So grab some grapes next time you need a healthy snack!
#Figs
are a powerful antioxidant, rich in polyphenols found in the fruit leaves' pulp and skin.
Figs are high in fiber which helps to support the digestive system, may reduce the risk of heart disease, and help sustain weight loss by keeping you fuller for longer.
Let's explore healthier whole-food optionsโ understanding what makes food "whole" and discussing practical strategies to follow this eating plan effortlessly. Join us as we dive into this exciting topic!
Drinking plenty of water is key to detoxing, absorbing nutrients, and keeping your digestion on point. It also fights inflammation, ramps up digestive enzymes, and shows your gut some serious love.
#HydrateForYourGutHealth
๐ฅคโ๏ธ๐ฆ
Chamomile helps by soothing the body. Research has found that drinking
#Chamomile
tea may help improve fatigue and
#Sleep
quality, and even alleviate
#Depression
. Chamomile can be found in the form of tea, tinctures, or essential oil.
Did you know that
#Prebiotics
are one of the key elements for a healthy
#Gut
? Prebiotics are non-digestible fibers in foods like garlic, onions, & bananas. They feed the beneficial bacteria in your digestive system to help keep it balanced & keep you feeling good.โจ
Kefir is a fermented milk drink made with starter โgrainsโ.
#Kefir
is a good source of calcium, vitamin B12, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics, and it is a good source of protein.
Compared to regular oranges, blood oranges have nine times the antioxidants, double the Vitamin A, and contain many other phytonutrients!!! Blood oranges are also the only citrus fruit with anthocyanins, which gives it its red color.
Did you know that juicy fruits & crunchy veggies like cucumbers, watermelons, & strawberries are more than 90% water? Not only do they quench your thirst, but they also pack a punch of
#Fiber
for your gut health! So, when you're feeling parched, reach for these delicious treats.
The high
#Fiber
content of
#Bananas
helps to promote feelings of fullness and appears to reduce bloating. The resistant starch in bananas also has a
#Prebiotic
effect, helping fuel the
#Gut
bacteria.
The
#Diversity
of
#Microbes
is an indicator of
#GutHealth
. When you eat various plants, you consume different
#Fibers
to feed the many other microbes in your gut. The outcome is a robust and resilient microbiome. Hence, the diversity of
#Plants
is the foundation for gut health.
Have you ever heard of the gut-brain axis? It's a vital communication link between your central nervous and digestive systems. This connection doesn't just exist on an anatomical level but also biochemically, influencing everything from
#Digestion
to
#Mood
and overall health.
Magnesium is needed for a healthy gut. It helps to increase the amount of water in the intestines, which may soften the stool and help with bowel movements; it relaxes the intestines and may stimulate peristalsis.
Have you ever given bitter foods a chance? Despite their initial unappealing taste, they can work wonders for your digestion. By consuming something bitter, you can kickstart your body's production of digestive juices & enzymes, resulting in improved food breakdown. This means
Courgettes are high in a
#Fiber
called pectin, which has been linked to improved cardiovascular health and their ability to naturally lower cholesterol levels. Courgettes may also help improve
#Digestion
. The pectin and high water content may help prevent constipation.
๐ฅ Carrots are versatile root vegetables that can be found in many different colors, such as purple, red, white, & yellow.
๐ฅ Carrots are a good source of vitamins A, C, D, E, & K and many minerals โ magnesium, potassium, and calcium.
As
#Fiber
is very filling, it can reduce your
#Appetite
, which could be beneficial during a
#Fat
loss phase. Furthermore, some research has shown that a normal fiber intake helps you have healthier
#Gut
bacteria.
Here are some other reasons why you should be staying hydrated -
๐ง It facilitates blood circulation.
๐ง It accelerates metabolism.
๐ง It prevents digestive problems.
๐ง It beautifies the skin.
๐ง It protects from kidney diseases.
๐ง It strengthens immunity.
Bio-individuality is the idea that there is no one-size-fits-all approach to health and nutrition. Instead, we are all unique in our biological make-up and requirements. Every person requires different amounts of nutrients, calories, antioxidants, fiber, water, etc.
#Iron
is a mineral in the body that plays a key role in your energy levels,
#Immune
#Health
, and
#Gastrointestinal
processes.
Here are some foods that are rich in iron:
1๏ธโฃEgg
2๏ธโฃNuts
3๏ธโฃLentils
4๏ธโฃMushrooms
5๏ธโฃPumpkin seeds
6๏ธโฃBeets
7๏ธโฃSpinach
๐ซ Peppers come in various colors, and did you know every color feeds a different strain of
#Gut
bacteria? Feel free to add as many color
#Peppers
to your dishes to help increase your gut diversity!
Did you know that eating fat can make you lean? But this comes from choosing GOOD FATS! Try choosing avocados, nuts, olive oil, or fatty fish such as salmon in your next meal. And always remember to check your portion sizes.
#Kimchi
is a traditional Korean side dish made from salted and fermented vegetables. It is rich in probiotics, antioxidants, and anti-inflammatory compounds, making it beneficial for gut health and reducing inflammation.
So many of us have gotten away from eating real, whole, unprocessed foods, and we are now reliant on foods that are loaded with chemicals, trans fat, sugars, food dyes, and salt.
We are no longer eating food, but food-like chemicals.
#FoodVariety
#HealthyFood
#GutHealth
#Mint
leaves are often used for upset or unsettled stomach or to freshen up your breath but did you know that mint leaves offer an array of vitamins and minerals, even helping improve brain function, aid digestion and help to balance hormones. ๐ฟ
Some of the health benefits of Aubergine include โ
๐ Being rich in antioxidants and is anti-inflammatory.
๐ It may help to lower cholesterol and blood pressure.
๐ It may help support digestion because it is high in fiber and water.
Starting your day with a good breakfast is like launching yourself into action. It provides the energy you need to power through until lunchtime & gives off an array of benefits for weight loss, including decreased snacking throughout the day & making healthier choices overall.
The Hidden Trouble with Stress: Its Impact on Our Gut and How to Combat It
#Stress
is a well-known adversary of mental health, but its detrimental effects extend beyond the mind, wreaking havoc on your
#Gut
as well. Picture your gut as a garden where 'good' and 'bad' bacteria
There's a reason why people often feel so good after spending time outdoors โ it turns out that getting some fresh air and sunlight can be great for your microbiome! In this blog post, we'll explore how spending time in nature can benefit your gut health.
#April
marks the beginning of spring in many parts of the world, & with it comes a whole new season of fresh produce to enjoy. Here are some delicious foods that are in
#Season
during April that are jam-packed with essential vitamins & minerals to keep you feeling your best.
#Ayurveda
presents us with useful tips for mindful eating.
1๏ธโฃEat only when you are hungry
2๏ธโฃEat in a calm and comfortable place
3๏ธโฃEat the right quantity
4๏ธโฃEat warm meals
5๏ธโฃEat quality food
6๏ธโฃAvoid mixing incompatible food items together
7๏ธโฃBe present when you eat.
Magnesium is just as important for your heart muscle and the peristaltic movement that moves food along your
#Gut
as it gets digested. If you are low in Mg, there can be many side effects, including constipation or even painful stomach cramps!
If you're looking for a way to enhance your
#Gut
health, then it's time to add some fermented foods to your diet! These natural
#Probiotics
help build up healthy bacteria & promote a diverse & thriving digestive system.๐ From tangy yogurt & kimchi to crunchy sauerkraut, these
With their delicate paper casing, golden berries may help the body detoxify, strengthen the immune system and reduce inflammation. Because they are high in
#Nutrients
and
#Antioxidants
, they could help improve your overall health. What's not to love ๐
Itโs no secret that
#antioxidants
have incredible
#health
#benefits
. It is believed the antioxidants in food can help reverse or slow
#aging
, enhance your
#immunesystem
and increase your
#energy
. Here are five steps to getting more antioxidants into your day. ๐๐ฉโ๐ณ
Here are some amazing health benefits of
#Celery
:
๐ฟ Because they are so high in fiber, they may help lower cholesterol and blood sugar levels
๐ฟ May lower blood pressure
๐ฟ May help support liver health
๐ฟ May help with weight loss
๐ฟ It is anti-inflammatory
4 benefits of stinging nettle:
- It may help against allergies such as hay fever
- It acts as an anti-inflammatory due to its antioxidants
- Supports your kidneys and adrenals
- Itโs a nutrient powerhouse and provides calcium, magnesium, iron, sodium, and potassium
Green and yellow bananas are both good sources of many essential nutrients. However, green bananas may provide some additional nutrients & benefits that yellow bananas do not. Theyโre rich in resistant starch and pectin, improve digestive health & help lower blood sugar levels.
B6 is an important nutrient and vitamin for your body, and we need it in our diet! Especially if youโre someone who struggles with fatigue and mood instability.
B6 helps improve Brain Function, Mood Instability, and Hormone Imbalance!
Did you know that
#Laughter
profoundly impacts our overall well-being? When we laugh, our brain releases endorphins that promote happiness and act as natural painkillers, reducing stress and anxiety. It also activates the parasympathetic nervous system, responsible for our body's