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Here’s a few things you can do this week to support your gut health 🤍 Manage stress: Your gut and brain are directly connected via the gut-brain axis (vagus nerve + HPA axis). When you’re stressed:�• Blood flow shifts away from digestion�• Stomach acid + enzymes reduce�• Motility changes (bloating/constipation)�• Gut permeability can increase Before looking at eliminating foods, regulate your nervous system. This week try:�– 5 minutes of slow nasal breathing before meals�– Sitting down to eat (no scrolling or watching TV)�– Chewing properly (aim 25-30 chews and put your knife and fork down between bites) �– Morning daylight exposure�– Gentle strength training (not overtraining) Add polyphenol-rich foods daily Polyphenols are plant compounds that act like fuel for beneficial gut bacteria and help fight against free radicals in the body. They help:�• Increase microbial diversity�• Reduce inflammation�• Support the gut lining�• Improve metabolic health Easy additions:�– Extra virgin olive oil�– Berries�– Green tea�– Dark chocolate (85%+)�– Pomegranate�– Herbs + spices Aim for colour = diversity Include fermented foods daily (if tolerated) Fermented foods contain live microorganisms (natural probiotics) They can:�• Increase microbial diversity�• Support immune function�• Reduce inflammatory markers Try:�– Live yoghurt or kefir�– Sauerkraut�– Kimchi�– Miso They add beneficial bacteria, but remember, they don’t replace fibre (which feeds those bacteria) Aim for 30g fibre per day Fibre (especially prebiotic fibre) feeds beneficial bacteria, helping them produce short-chain fatty acids like butyrate, which:�• Nourish the gut lining�• Reduce inflammation�• Support oestrogen metabolism�• Improve blood sugar balance If you’re increasing fibre:�– Do it slowly and gradually�– Increase water intake alongside it�– Refer back to my previous fibre post for tips on fibre Aim for 30+ plant foods per week This sounds like a lot, but it adds up quickly. Research shows people who eat 30+ plant foods weekly have significantly greater gut microbial diversity. And diversity = resilience. #nutrition #dietitian #guthealth #diet #healthy