There’s that phrase again…
Gut health.
Everyone seems to be talking about it.
In yoga class. In line at the grocery store. At the office.
It’s such an important part of our life and existence and how we feel, but what exactly is it?
In this post, I thought I would change things up a bit.
I’ll explain what gut health is, what the benefits of having good gut health consist of, then I’m going to show you how to have some fun with it!
What Are Gut Biomes and Why Are They Important?
Without healthy gut biomes, those microorganisms that include bacteria, fungi, and viruses that live in our digestive tracts, our digestive system, or “gut health” would be reduced to an unhealthy state.
Gut health is a term that means literally “the health of our stomach and digestive system in regards to giving it balance for supporting the rest of our body and its functions.
A lot happens in our gut. It all follows an automatic system of functions in our bodies that our unconsciousness controls on auto pilot.
The trillions of bacteria that make up your gut microbiome play a crucial role in digestion, immunity, and even mental health. But focusing on gut health doesn’t have to feel like a hectic routine.
In fact, you can make it a fun experience. And a tasty one as well!
Here are some ways to have fun while supporting your gut health.
Health Red Magazine.com offers an article about mindful eating helping with the process of transforming a not-so-healthy gut into one that is thriving.
Mindful eating is one form of technique explained in this article that says, “…engaging all the senses while eating, being fully present, and paying deliberate attention to the entire experience – from selecting and preparing food to consuming it.”
It focuses on “recognizing hunger and satiety signals and provides a non-judgmental attitude toward food and eating habits.”
The article goes on to explain how mindful eating involves everything from planning your meal to how your body responds to what it’s ingesting to having gratitude as some suggested techniques.
Being aware of food choices – fruit options, whole grains, seeds, nuts, vegetable oils, can offer a knowledgeable empowerment when trying to get your gut health in check.
How We Get Stuck
Have you ever opened a pint of ice cream or bag of chips planning to just eat a little? Then before you know it, without even remembering doing it, you’ve eaten the whole thing?
(Yep. Been there.)
We’re a society of distracted humans.
Distraction does not equal being mindful. Being present, an active participant in your meal, and having awareness about what’s happening when you’re consuming is mindful eating.
Don’t let emotions derail you from your focus on your own gut health.
In my personal experience with mindful eating, I find that I taste the food better and I enjoy the combination of colors and the mouthfeel of the different textures. It can be an enjoyable experience if we allow ourselves to slow down and just pay attention.
A Creative Way to Have Fun with Mindful Eating
I recently had some neighbors over for a visit. I decided to make a few select hors d’oeuvres for the gathering. Among those, I elected to create my first ever crudité platter as the centerpiece of the edibles I served.
Crudité simply means “raw” in French.
It’s another language.
It’s fun to say.
And it’s even more fun to throw one together and enjoy with friends.
In all honesty, it was a lot of fun putting this together.
In the end, it came out beautifully with a variety of colors, textures, flavors.
I added 2 dips in small serving bowls nestled in the tray of vegetables.
The dips were surrounded by vibrantly hued veggies including:
- bright orange raw carrots,
- dark green blanched broccoli florets,
- blanched green beans,
- raw sliced earth-toned baby Bella mushrooms,
- mini sweet peppers in yellow, orange and red,
- blanched pops of white cauliflower florets, and
- colorful mini tomatoes – some left whole and others sliced in half.
Our Stress Better Handled with Meditation and Mindfulness
Did you know that Tibetan monks have meditated regularly and have a better gut microbiome than those who don’t?
The HealthyDay.com article suggests that deep meditation could be the reason for this as well as having lower cholesterol.
It makes sense, since meditation lowers stress that upsets our gut biome and improves our overall health.
Gut microbiome is linked to how we handle stress, based on a write up on npr.org. It goes on to tell that the gut biome and the bran are in communication with each other on a regular basis. So, it’s no surprise that what’s happening in our gut can and does affect our stress management output.
Mindfulness is important when we do eat.
What we’re eating, an awareness of the speed at which we do eat, and noticing when we are feeling full, being grateful for our meal, not watching television or focusing on other distractions, noticing the texture, flavors, aromas of what we’re eating and even how each bite sits on your fork are just a few of the post’s mentions from www.Optum.com in reference to the link between our microbiome and our mental health.
This or That?
Our mouths like crunchy foods.
But they don’t have to be bad for our health or even less satisfying.
Even water chess nuts can add an element of crunch in a salad or healthy homemade dip.
I’ve tried this method with great success:
Instead of greasy chips, I eat crunchy veggies…
Instead of fatty burgers, I eat juicy turkey burgers with diced jalapeno peppers inside…
Instead of steak I eat swordfish, wahoo, or even sea bass when I can find it…
Instead of sugary candy or pastries, I eat naturally sweet juicy berries, melon, frozen bananas and watermelon…
Instead of fatty ice cream, I eat frozen fruit like blueberries or bananas with plain full fat Greek yogurt. I prepare it, stick it in the freezer until the yogurt freezes a bit, then I make chilled parfait with chopped almonds.
Some Other Ways to Have Fun with Gut Health
Trying several methods of doing something different, and even fun with gut health activities, can be a welcome change of the normal routine.
I have found it to be interesting and educational as well when I switch up my regular eating schedule.
Here are a few more ideas to get you on your way to better gut health…
1. Experiment with Fermented Foods
Boosting your gut health can be as simple as incorporating fermented foods into your meals. Packed with probiotics, these live bacteria are allies to your microbiome. Enjoy the zesty kick of kimchi, sauerkraut, kefir, and miso, while also welcoming a host of friendly bacteria into your digestive system.
Creating fermented foods at home is a fun and interactive experience to enjoy with loved ones. Begin with easy projects like homemade yogurt or kombucha. Observing the fermentation process is intriguing, and it allows you to choose your ingredients. Moreover, there’s a unique pleasure in consuming food that you’ve crafted yourself!
2. Grow Your Own Gut-Healthy Herbs
Herbs like mint, basil, and ginger are not only delicious but also great for your digestive system. Why not turn growing them into a fun project? You can create a mini herb garden in your kitchen or balcony, which will supply fresh ingredients for gut-friendly meals.
Growing herbs is an interactive way to connect with your food and provides endless opportunities to experiment with flavor combinations in your cooking. For example, fresh basil can be tossed into a gut-friendly salad with fiber-rich leafy greens, while ginger can be added to teas or stir-fries for an extra digestive boost.
3. Gut-Healthy Cooking Adventures
Cooking at home is a great way to have fun while nurturing your gut. Get creative in the kitchen by experimenting with gut-friendly recipes that focus on whole, unprocessed foods.
Foods rich in fiber, such as fruits, vegetables, legumes, and whole grains, feed the good bacteria in your gut, promoting a healthy microbiome.
Turn cooking into a game! Host a “gut health” themed dinner with friends where each person brings a dish that supports gut health.
From colorful salads packed with prebiotic fiber to probiotic-rich drinks like kefir or kombucha, you can bond over trying new recipes and ingredients.
4. Mindful Eating & Tasting
Eating slowly and mindfully is another fun way to take care of your gut.
Take the time to savor each bite, noticing the flavors, textures, and aromas of your food. This practice not only enhances your meal experience but also aids digestion by giving your body time to release digestive enzymes and signal when you’re full.
You can also try a fun challenge called “The 30-Plant Week,” where you aim to eat 30 different types of plants over the course of seven days.
This variety feeds different strains of bacteria in your gut, promoting diversity in your microbiome.
Keep a checklist and make it a friendly competition with your partner or friends to see who can get the most variety!
5. Yoga and Movement for Gut Health
Movement, especially gentle exercises like yoga, can enhance digestion and support gut health.
Certain yoga poses, such as twists and forward folds, stimulate the digestive organs and help move food through the digestive tract.
Find a fun yoga class that emphasizes gut-friendly poses or create a routine at home.
Make it a social event by inviting friends to join you for a gut-health yoga session, followed by a probiotic smoothie!
6. Track Your Progress with Apps
Incorporate a fun twist into your gut health regimen by utilizing health apps that monitor your dietary habits, digestion, and overall wellness.
These apps often come with challenges and advice to expand your culinary horizons with more gut-healthy options.
Why not make it a friendly contest among peers to see who can achieve their digestive wellness milestones first?
It’s a playful way to stay motivated and connected while prioritizing your health.
Wrapping Up Our Gut Health Journey
Caring for your gut health can be a delightful journey.
It’s not just about what you eat; it’s how you engage with your food and lifestyle choices.
Fermented foods add a zing to your palate while nurturing your gut flora.
Cultivating your own herb garden can be both therapeutic and beneficial for your meals. Mindful eating practices and yoga can transform your approach to health into a holistic experience.
Embrace these activities with a sense of fun, and you’ll find that nurturing your microbiome is not just beneficial, but also a source of joy and discovery.
MY MINDFUL REQUEST:
Let me know what other ideas you have for keeping your gut health in check! I’d love to know what your tips and tricks are for this!