GUT HEALTH TIPS

Written By elle callaway

Beauty starts from within. The majority of our bodies happy hormones are created in the gut, so when you focus on incorporating more gut health rituals and habits in your life, you will scientifically become a happier human.

Let’s dive in: 

GUT HEALTH 101: EAT MORE FIBER!

Fibre plays an essential role in Gut Health as it affects the function of our gut. When you increase your fiber, you assist your body in breaking down the food you eat and the essential absorption of nutrients.  Fiber also influences ow quickly (or slowly) things move through and the quality of our stools.

Incorporating fiber into your diet offers a plethora of health benefits beyond just aiding digestion. It plays a crucial role in reducing the risk of developing heart disease and type 2 diabetes, among other things.

Fiber is exclusively sourced from plant-based foods. For optimal health, irrespective of gender, adults should target consuming a daily minimum of 25g for women and 30g for men.

Fiber-rich options:

  • Vegetables

  • Beans and legumes

  • Fruits

  • Bread and cereals (look for breads with cassava flour, psyllium husk, chia seeds, flax seeds or oats! Often, breads have added chemicals, so whenever you can, look for minimal ingredients (that you recognize the name of). I typically try to find gluten free and soy free!)

  • Nuts and seeds (Dr Huberman is a big brazil nut guy… and if Daddy Huberman is a fan, we are too! Opt for 2 Brazil Nuts/day to meet your bodies selenium requirements).

Delving deeper, prebiotic fibers, which aren't present in all high-fiber foods, can be particularly beneficial for nurturing a healthy gut microbiome. These act as a nourishing agent for the beneficial bacteria residing in our intestines.

Sources of prebiotic fibers include:

  • Certain vegetables like leeks, onions, and garlic

  • Legumes such as chickpeas, beans, and lentils

  • Whole grains like rye bread, barley, and oats (get gluten free whenever possible. Even with oats, look for the certification that they are Gluten-Free. “I typically use Bobs Redmill, steel cut or whole grain oats (not quick-cooking) as quick-cooking oats spike your insulin more than steel cut or whole. As a general rule, if it takes a long time to cook, it is better for your blood sugar, especially when it comes to grains (which is a good thing).” -Elle, Founder DFF.

  • Nuts like pistachios, cashews, and almonds

Incorporating these fiber-rich foods into your daily meals not only supports digestive health but also fosters overall well-being.

elle callaway
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