As we declutter our closets and spring clean our homes, it’s just as important to look inward and prioritise giving your health a reset too. The change in season not only brings brighter days and a fresh outlook, but an abundance of fresh, seasonal produce, giving you the perfect opportunity to refresh your gut microbiome and improve your physical and mental health — after all, the gut is the second brain.
Here’s 6 simple tips to incorporate into your daily lifestyle, to do a clean sweep of your gut and refresh your health!
Enjoy a variety of seasonal greens
Spring brings a bounty of fresh seasonal greens such as spinach, kale, silver beet and watercress. These leafy powerhouses are full of fibre and chlorophyll which nourish the gut with friendly bacteria and keeps your digestive system running smoothly. Incorporating more of these seasonal greens into your diet naturally boosts your body’s detoxification, helping to clear toxins and give your system a refresh.
Stay hydrated
As the months get hotter, staying hydrated becomes even more important, especially if you’re spending a lot of time outdoors in the sun. Drinking plenty of water not only helps to flush out toxins but also keeps things moving smoothly in your gut. Try fruit infused water for a refreshing twist, a classic combination is lemon and cucumber or try something a little more fun like this watermelon and kiwi version – the best part is you get to drink and eat it!
Lighten up
Spring is a great time to slow down on the heavier meals and embrace lighter options to give your gut a break. Heavy meals, especially those high in fat or processed foods are harder for your digestive system to break down, often leaving you feeling bloated and sluggish. Make the switch from processed carbs to whole grains like quinoa and buckwheat, and seasonal vegetables such as asparagus, courgette or cauliflower for a lighter meal. Pair with a protein of your choice for a whole meal that supports digestion.
Check out a few of our favourite recipes for inspiration: https://www.tworawsisters.com/recipes/broccoli-buckwheat https://www.atasteofmadness.com/quinoa-asparagus-salad
Favour fermented
Fermented foods are teeming with probiotics that can work wonders for your gut health. Introducing fermented food to your diet can help to restore balance in your gut microbiome and help with digestion. Start small and gradually increase your intake to avoid overwhelming your gut – you’ll be surprised at the difference a little bit of fermented goodness can make.
Fermented foods try:
Kimchi — easy to make yourself, kimchi is a combination of fermented vegetables and spices. Used as a side dish or topping on almost anything savoury, kimchi is extremely versatile and has a long life when refrigerated.
Kombucha — made from fermented black or green tea, kombucha is great as a healthy and refreshing drink on a warm day. Plus, there’s plenty of different flavours to choose from, just watch out for the ones with added sugar.
Tempeh — a great plant-based protein option that's made from fermented soybeans, tempeh can be baked, steamed or fried and easily added to many dishes.
Miso — traditionally used in Japanese and Chinese cooking, Miso is made from fermented soybeans and grains, and it isn’t just for soup, it’s also great in dressings to add flavour to your salads.
Get moving
Take advantage of the longer, warmer days by getting outdoors and moving your body. Physical activity, whether it’s a walk with a friend, a hot yoga session or getting out in the garden and getting your hands dirty, stimulates digestion and can help to reduce bloating. Plus, being outside and connecting with nature is a great way to relieve stress, which also benefits your gut!
Know your limits
To give your gut the best chance to thrive, it's important to limit things that can throw it out of balance. Highly processed meats, refined grains, artificial sweeteners and fried foods can create imbalance in the gut microbiome, slowing digestion and leading to discomfort. Regularly consuming coffee or medication on an empty stomach can also irritate the gut lining. Being aware of how these foods can affect your gut health and opting for whole foods where possible will help keep your gut balanced.
Your gut plays a major role in your overall health. By incorporating a few simple, gut-friendly additions to your routine, you can refresh your digestive system and set yourself up for a happier, healthier season ahead!
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