23 Dec

Healthy Digestion at Christmas

Healthy Digestion at Christmas

  • Chew food thoroughly and eat slowly – put your fork down after each mouthful
  • Eat foods rich in fibre – oats, flaxseeds, fruit and vegetables, beans, pulses and lentils however start slow on this especially if you have a low fibre diet and increase gradually
  • Eat foods rich in probiotics – plain natural yoghurt (dairy or non dairy), sourdough bread, sauerkraut, fermented vegetables, and olives
  • Eat foods rich in prebiotics, this is what feeds the good bacteria in your gut to keep them there: leeks, onions, asparagus, garlic, apples, bananas and other fruit and vegetables
  • Eat foods rich in digestive enzymes – enzymes help digest proteins. They can become low as we age or stressors on the body can also reduce them. Kick start them again by eating enzyme rich food – kiwi, pineapple, raw vegetables, – carrots, celery and peppers, ginger – ginger tea can be useful to drink first thing in the morning and vegetable juices
  • A teaspoon of apple cider vinegar or lemon juice in a little water before a meal may help digestion and it also may help with the feeling of heartburn
  • Herbal teas may be useful to aid digestion – ginger, fennel, chamomile, peppermint may have calming effects
  • Slippery elm is a useful herb to have in the cupboard – it can come in tablets or a powder. I have the powder and I add a tablespoon to a mug of warm water with a sprinkle of cinnamon and drink. Slippery elm has soothing and calming properties, perfect for an inflamed digestive tract. It may help with constipation or diarrhoea.
  • Aloe vera is a herb that may help soothe and calm the digestive system
  • Drink 6-8 glasses of water and or herbal teas a day
  • Increase exercise as this may help with constipation
  • Find ways to relax – reading, exercise, meditation, hot baths, colouring in or doing nothing!

 

 

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