This month we’re diving into all things gut health at Get More Vits. We’re on a mission to get our community talking about healthy tums and remove the embarrassment that is sometimes attached to digestion and the gut.
With all of us spending more time at home, it’s really easy to fall into a routine of bad habits which can affect both your gut and overall health. So, we’re kicking off by sharing the GMV guide to a healthy lockdown gut, plus a few fibre-filled snacks ideas to help you with your grazing throughout the day.
Here are a few of our tips that your stomach will thank you for later.
Minimize the sugar
Simple sugars like glucose and fructose are added to many foods and eating too much, too frequently can not only increase health risks but disturb your gut too. Try to curb the number of artificial sugars you consume during the day, in favour of natural alternatives. Always remember to read the label- you’d be surprised what they add the sweet stuff to.
Get your 5 a day
Make sure you are getting your 5 a day, every day. Fruits and Veggies are an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.
Many people look over stress as a key contributor to poor gut health. With many of us working from home and feeling uncertain about the future, stress levels are at an all-time high. In some people, stress can slow down digestion, causing bloating, pain and constipation, while in others it can have the opposite effect, speeding things up. Remember to take regular breaks from work and distract yourself with your favourite self-care practises when you feel a pang of anxiety coming on.
Not only does keeping active relieve stress and help maintain a healthy weight, but it also has a positive effect on your gut microbiome. Even short 30-minute bursts of exercise a few times a day will make a big difference and keep your gut bacteria happy.
Never underestimate the power of a good nights sleep. Your biological clock has its own schedule and effects day-to-day functions like digestion and sleep. Our gut microbes also follow this schedule, so if you’re not getting enough sleep, it may disturb your digestion and your microbiome. Make sure you’re getting a full 9 hours each night. Try things like limiting your screen time an hour before you snooze and set a reminder for when it’s time to wind down.
Fibre-filled Snack Ideas
Popcorn is not only a relatively healthy snack choice but because it’s made of whole grain, it’s actually surprisingly full of fibre, with 13g of fibre per 100g. The healthiest way to enjoy popcorn is to make yourself at home using the kernels, that way you know there’s no artificial additives included. If you buy off the shelf, check the packaging to see what extras have been included- try to avoid lots of sugar, oil and salt. A healthy portion size of popcorn is around 25-30g, so try to stick to this amount.
Raspberries and Natural Yoghurt
Raspberries are packed full of fibre and one of the best choices to snack on if you’re looking to up your fibre intake. They can be enjoyed on their own, sprinkled over cereal; low-sugar and wholegrain would be best, or we particularly like enjoying them with thick natural yoghurt. This tasty dish is perfect as a snack, breakfast or a healthy dessert. There’s around 7g of fibre per 100g of Raspberries.
Avocado on Toast
As well as being loaded with healthy fats, Vitamin C, Vitamin E and various B vitamins, rich and buttery textured Avocados also contain a good amount of Fibre, approximately 6.7 grams of fibre per 100 grams. Avocado can be enjoyed in so many different ways and everyone has their favourite, but for a boost of fibre why not try it smashed over some whole grain toast or rye-crispbreads and top with delicious cherry tomatoes.
Mixed nuts can be a great way to top up your fibre intake for the day whilst enjoying a tasty snack, that being said, there are some nuts which have a much higher fibre intake per 100g. Almonds have the highest amount at 3.5g while Pistachios, Hazelnuts and Pecans all have around 2.9g. Why not create a delicious trail mix using your favourite varieties? You can add even more fibre with your favourite dried fruits, a dash of popcorn and even a sprinkling of granola
Don’t forget you can also stay topped up on your Fibre intake with our delicious Still Peach and Apricot Fibre Water– each bottle contains a 20% dose of your daily intake. You can save 10% on our Fibre Water bottles over on our online store until the end of February. To learn even more about the importance of Fibre, check out this article –Fill up on Fibre written by our in-house Nutritionist.