Keeping your gut HEALTHY

These smart strategies will help make your insides happy.

MANAGE STRESS

“Your gut is your second brain,” says integrative medicine specialist Dr Nisha Chellam. If your stress levels skyrocket, or you experience anxiety or depression, that can lead to gut issues. To help manage stress, Dr Montero suggests diaphragmatic breathing: Deeply inhale and exhale, making sure air reaches the belly. She also recommends swapping in helpful thoughts for unhelpful ones. For example, when you have digestive problems, consider that as a signal to slow down, and train your gut to counter stress so you can avoid panicking about needing to run to the bathroom, which increases urgency.

FOCUS ON FIBRE AND FAT

Fibre keeps things moving through the digestive tract. Fat, particularly short-chain fatty acids like butyric acid, which is found in cow’s milk, dark leafy greens and other foods, helps line and protect the gut, Dr Chellam says. For fat-rich options, choose full-fat dairy products and nuts.

EAT DIVERSE FOODS

To support your gut microbiota (the mix of bacteria in your gut), munch on a wide variety of plants, says Dr Tillisch. This promotes a healthy line-up of bacteria and varies the sources of those bacteria. As for often-touted probiotic supplements, Dr Tillisch says that research hasn’t really proven their worth. So, while they’re probably not harmful, they may not help as much as dietary changes will.

MOVE YOUR BODY

Exercising regularly will also promote a diverse set of bacteria in the gut, which improves gut health overall. At least one study suggests yoga as a complement to medical care for control of IBS symptoms. For best results, opt for easy postures, such as supported bridge, and make steady breathing the focus of your practice. Other research points to 30 to 60 minutes of cardio exercise three days a week at a moderate to vigorous intensity. See what works for you!