10 simple daily swaps for better gut health – and why you don’t need to do it perfectly
10 simple swaps for better gut health
When it comes to your health, are you an all or nothing kind of person? Do you think if it’s not perfect, there’s no point doing it?
It’s this black and white way of thinking that gets in our way of making positive changes – trust me, I’m a recovering perfectionist! Not only does a perfectionist mentality make changes feel less achievable and daunting, we’re also more likely to give up at the first setback or ‘slip up’.
The truth is that making simple changes to your daily habits over time ALL ADDS UP to improvement. Gradual, incremental changes are more sustainable – so you’re more likely to keep it up!
Unless you require a strict gut healing protocol like we did for my son, you can experience better gut health over time by making incremental improvements to your daily routines.
Why not choose one new habit to begin with, and then add a new one each week?
Here are 10 simple daily swaps to get you on the path towards better gut health.
1. Swap tap water for filtered water
Ever thought about how your daily 8 glasses of water affect your gut health? Hydration is critical – but the quality of your water matters too. Tap water contains chlorine – a disinfectant designed to destroy bacteria. This includes both harmful and beneficial bacteria. The same bacteria we need for a healthy gut ecosystem. Tap water is also shown to contain heavy metals, pesticides and medication residue, which all accumulates over time and needs to be filtered by our kidneys and liver.
Investing in a filter is one of the easiest and most beneficial things you can do for your gut health. Rid your water of chlorine, microbial pathogens and other nasties that damage your family’s gut flora and immune system with this highly acclaimed water filter, developed by Dr Marc Cohen. Search Water category at the online store here
2. Swap dairy for plant-based milks
Have you considered whether dairy is causing your family’s bloating or tummy issues? Up to 70% of people are dairy intolerant by adulthood as they no longer produce the lactase needed to digest lactose. Try swapping to plant-based milks for a few weeks to see what difference it makes. Ensure the plant-based milks you’re choosing are free from harmful additives. For a list of additives to avoid, download my free Gut Health Action Plan here.
To ensure adequate calcium in your diet, include dairy free calcium rich options such as tahini, leafy greens, almond butter and tofu and see a health practitioner for extra guidance.
3. Swap from focusing on symptoms to the root cause
Does your health practitioner treat the symptoms alone, or focus on the underlying cause and treat you as a whole person? The way to true long term healing is to identify and investigate the factors causing your issue in the first place. For a list of where to find holistic health practitioners that take an integrative approach, download my Gut Health Action Plan.
4. Swap the chemicals for a low tox home
Are you overlooking the missing part of the puzzle when it comes to your gut health – the cleaning and skincare products in your home? It’s also one of the EASIEST changes you can make for your wellbeing.
We absorb and inhale toxins from household products – and they end up in our bloodstream and eventually our gut, affecting our microbiome, hormones and general health. It is estimated we expose ourselves to 168 chemicals each morning, just getting ready for the day. Our skin is our body’s largest organ and we absorb 60-70% of what we apply to it.
For simple, low tox household swaps, see this article on the 9 hidden toxins in your home – and how to simply switch them!
5. Swap regular sweets for quality treats
Who says you can’t have your cake and eat it too? There’s no need to go without sweets – just choose the best quality version you can. Instead of regular supermarket chocolate, indulge in a small piece of dark organic chocolate or make your own – and savour it! Instead of a cake made from wheat flour and canola oil, make your own chocolate brownie with wholefood nourishing ingredients such as coconut oil, almond, raw honey, sweet potato and free range eggs.
For a list of cookbooks with nourishing, gut friendly treats and sweets, download my Gut Health Action Plan.
6. Swaps grains for vegetables
Are you overly reliant on grains and starches to fill and fuel you? Perhaps you’re having a typical Western diet of cereal for breakfast, sandwich for lunch and pasta for dinner.
Think of food as nourishment for your mind and body, not just fuel. Our cells and genes respond to the foods we eat and the nutrients they contain – so always choose quality over quantity.
To fill your plate and your tummy, try swapping to vegetables, and alive, antioxidant rich foods, instead wherever you can.
Swap that extra piece of toast for eggs and avocado or spinach.
Instead of a sandwich, go for a fresh, filling salad.
Switch the pasta for zucchini noodles, sweet potato or cauliflower rice. Or swap your regular white rice for protein rich quinoa instead.
Notice the difference to how energised, bloated and satiated you feel.
7. Swap a fruit smoothie for a green smoothie
Did you know a typical fruit smoothie contains as much sugar as a can of Coke?
Guaranteed to leave you feeling bloated, raise your insulin levels and keep you craving sugar the rest of the day.
Choose a low sugar, green smoothie instead. My favourite is made with a plant-based milk, spinach, avocado, celery, nuts and a small amount of banana – the kids love it too!
8. Swap processed cereals for nourishing porridge
It may be tempting to choose a gluten free cereal as a healthier option.
But did you know gluten free cereals are often no different to regular processed cereals? They can contain just as much sugar, additives, preservatives with minimal nutrients.
Swap to a more nourishing option such as porridge topped with seeds, nuts, shredded coconut or berries.
Or make your own version with a tray of mixed seeds, coconut flakes, rolled oats or quinoa flakes, coconut oil and honey toasted under the oven.
Or try a soaked chia seed porridge topped with berries and coconut yoghurt.
There are plenty of options that your gut will thank you for! You’ll find cookbooks with healthy breakfast suggestions in my free Gut Health Action Plan.
9. Swap rushing for slowing down
Are you always rushing on to the next thing, without taking a breath?
Spare a thought for how this affects your digestion.
When we are under constant stress, our sympathetic nervous system, or the ‘fight or flight’ system is activated. This raises our heart rate and releases stress hormones – and diverts blood away from our digestive tract to the muscles, so that we can run away from whatever is threatening us. In other words – our digestive system essentially shuts down.
Slowing down, being more mindful and simply including a deep breathing practice into your day can help support every function of the body, including the digestive system.
To enhance your deep breathing and mindfulness practice with the power of aromatherapy, check out the Emotional Aromatherapy Kit here or get your free Cheat Sheet Stress, Sleep and Self Care.
10. Swap harsh options to natural remedies
Are you or loved ones on reflux medications? Did you know more than 15,000 lawsuits have been filed against manufacturers of reflux medications for harms caused? What if I told there are other options without harsh effects that actually work? See this article to help you make an informed decision on your options and, as always speak with your doctor before ceasing any medications.
Which of these tips will you try? Pop one on a post it note on the fridge as your daily reminder.
Want more healthy gut tips? Feel confident navigating the gut health journey with my free 4 Step 3 Secrets to Better Gut Health Cheat Sheet and come and join us in our online Facebook community! Jam packed with simple, practical tips on food, lifestyle and plant-based solutions for your whole family.
For more specific gut health requirements, see your integrative health or medical practitioner for individual advice.
