Feeling as bloated as a balloon that just won’t pop? Experiencing wind that wasn’t on the forecast? Living with a funny tummy that just isn’t funny anymore?

We all love a good old tut about our gut, but sometimes the problem just doesn’t go away, and it can stop us from living the life we should be.

The Gut is the Gateway to the Brain

What we eat and how we live affects the trillions of microbes living in our gut, known as the microbiome. An imbalance of bacteria in the microbiome can lead to stomach issues, and when our health isn’t great, our mental health suffers. But the good news is that anyone can change their diet and lifestyle and start reaping the rewards. Starting from today.

Facts to Digest (sorry, we had to do it!)

• 43% of the adult UK population suffer from digestive discomfort.

• 58% of people are embarrassed about their digestive symptoms or condition, and 51% delay seeking advice for their symptoms for over 6 months.

• Generation Gut: Stomach issues are affecting more than just the body, as three-quarters of millennials say their gut health has a direct impact on their emotional well-being.

Happy Gut, Happy You

So, do we just grin and bear it? Or do we take some action and make small changes that could make a big difference to both the way we look and feel?

Here are 10 top tips to love your gut like it’s never been loved before:

1. Fill Up on Fibre

An old one, but a good one! Wholegrain feeds healthy bacteria, so there really is no better way to show your tummy you care than by adding more wholesome wholegrain to your diet each day. There’s no exact recommendation for how much you need, but most scientists agree that we should eat at least three servings of wholegrain foods every day and choose wholegrain options whenever we have starchy foods.

2. It’s Dinner Time, Not Rush Hour

Don’t be last in the queue to chew! The slower you eat, the more broken down the food will become before it reaches your tummy.

3. Processed Food for Thought

Processed foods are always an easy win. But with high-fat content, added sugar, salts, and preservatives, unfortunately, the gut isn’t winning. These foods lack dietary fibre, good sources of protein, and healthy fats and have limited nutrient density. Processed food also often contains added fillers, preservatives, artificial sweeteners, or flavours, which can exacerbate digestive symptoms and inflammation.

4. Fish for Compliments

When you put ‘fish’ and ‘guts’ into the same sentence, you probably don’t picture the nicest of images! But actually, fish is a great gut healer, and not only does it help you feel better, but it will make your skin look better too. Fish like salmon is rich in omega-3 fatty acids, which help reduce inflammation.

5. Hydrate, Mate!

Water assists with gut repair, so try and glug your way through two litres of water a day, and your stomach will thank you for it. Not a big fan of cold water? Try drinking it at room temperature to help it slide down that bit easier.

6. Snooze. You Won’t Lose

We all know what it’s like when you’re tired and hungry; we often make bad food choices. So, rather than reach for that neglected-looking carrot in the fridge, we opt for the more inviting leftover piece of cake sitting next to it. But, unfortunately, your tummy won’t thank you for it later.

7. Why Fry?

We all love a cooked breakfast. The smell of crispy bacon and sizzling sausages cooking in the morning is enough to get anyone out of bed. Unfortunately, though, cooking fatty, greasy, fried food on a regular basis will often result in more than just a runny egg in the morning!

8. Tummy Loving Care

If you can’t stomach the thought of another day with some kind of tummy issue, probiotics are a great way of showing your gut you care. Gut Care is the original formula created by The Gut Co. With 30 advanced pre+probiotic tablets, you can say goodbye to bloating, digestive issues, diarrhoea, constipation, IBS, and more – with help from gut health super ingredients.

9. Grow Your Fruit and Veg Intake

As annoying as it is, some people find that healthy foods like cereal and grains bring on bloating and Irritable Bowel Syndrome. If that’s the case, try getting your fibre from more fruit and veg. Whether you peel a peach, cut a carrot, or grab a grape, five portions a day will certainly help keep the tummy doctor away!

10. Work Out Your Gut

Not many people realise that physical activity increases blood flow to the muscles in the digestive system, which massages our food along the digestive tract. It also affects the balance of bacteria in the gut. So, whether you take a gentle stroll with friends or you’re simply running for the bus, if you’re moving, your gut will always be moving in the right direction.

Why Live with Bad Gut Health When You Could Live Without It?

So, there we have it. The top 10 tummy healers, all zipped up.

It’s easy to graze through life, eating the things and doing the things we know we shouldn’t. But when you start to improve your diet and lifestyle and really start to understand what your tummy likes and doesn’t, your gut will start to love you all over again.

You’ve Gut This!

Related articles:

What are Food Allergies & Intolerances?

Fermented Foods & Gut Health: Top 10 Fermented Foods

High Fibre Foods You Should Eat

Why Am I Always Bloated?