5 Habits I Do Daily To Optimize Gut Health

Throughout my health and wellness journey, Nutrition Education and Gut Health Optimization have been essential to helping me feel my best, function well, and sustainably manage a healthy weight. Knowing what nutrients my body specifically requires, which nutrient-dense whole foods I can add to any meal, and what factors have a positive impact on digestion have been game changing!

The term Gut Health refers to how a persons gastrointestinal (GI) tract is functioning in relation to how well they can digest consumed food, absorb nutrients, and remove waste (read more on the scientific definition here). The Gut, or GI Tract, is home to a curated community of microorganisms unique to each individual. These microbes include beneficial bacteria that help metabolize food, create nutrients to be absorbed, move waste out of the body, as well as enhance communication between the brain, organs, and cells.

Maintaining optimal gut health is essential for good health. If a person is unable to metabolize food efficiently, absorb essential nutrients daily, and regularly remove waste and toxins out of the body, all bodily systems will fail down to the cellular level – throwing the body out of homeostasis and into a state of chaos. This can look like weight fluctuations, increased anxiety, depressive episodes, sleep issues, brain fog, poor memory, digestive problems, low energy, infertility/irregular periods, frequent rashes/acne, chronic pain, blood sugar imbalances, and more. To be able to function well and reach any type of health, wellness, or fitness goal, the body needs to be in homeostasis, a state of balance among all bodily systems, organs, and cells – this includes ones mental and emotional state.

When someone actively invests time into learning about the importance of the digestive system, increase their knowledge of foods and supplements that optimize digestion, understand what forms of movement can increase circulation and positively impact detox pathways then the door opens to make smart lifestyle shifts that allows one to feel their best and maintain a sustainable healthy lifestyle.

Trusting the process of gaining knowledge about oneself and enjoying each step of the journey has allowed me to make specific lifestyle shifts that have optimized my gut health. Since wellness girlies do not gatekeep, we share our knowledge in the hopes it can benefit someone else, here are FIVE things I do daily to optimize my gut health:

1. Start The Day with Hydration

The digestive system, especially the large intestine, needs water to properly digest food. Knowing this, staying hydrated throughout the day is at the top of my priority list. Every morning when I wake up, I have a large glass of water waiting for me on my night table reminding me to begin each day with hydration (I found using a 12-15oz glass easier for me to drink in the mornings then using my 40oz water tumbler).

2. Take a Good Quality Probiotic

I take one capsule of Seed Daily Synbiotic on an empty stomach every single morning before I eat breakfast to increase the number of beneficial bacteria in my microbiome. One thing I’ve learned as a Holistic Health Coach Practitioner and Integrative Nutritionist, is that not all supplements are equal - especially probiotics. I did a lot of research on what makes a good probiotic and learned that diversity of the bacterial culture strains in the probiotic is what matters the most. Learn more here.

3. Eat a High Fibre, High Protein Breakfast

After I drink my water and take a probiotic to prime my digestive system for an excellent day of digestion, I make sure my first meal of the day contains dietary fibre (also known as Prebiotics that feed the beautiful community of microorganisms living inside us). Sprouted Rolled Oatmeal is my go-to breakfast – easier to digest and full of fiber! I like to add plant-based protein like Almond Butter, Hemp Seeds, and Pumpkin Seeds to my morning oats as well as lots of antioxidant rich berries.

4. Balanced Eating

I continue working on good digestion by eating balanced meals throughout the day. “Balanced meals” refers to a meal that includes all essential nutrients: carbohydrates, protein, fats, vitamins and minerals. I found learning more about each nutrient and how my body uses it really helped me prioritize eating balanced, colorful meals. Even if I am eating out, knowing which nutrient-dense foods I can ADD to increase the quality of my meal and make it balanced has been extremely helpful in helping me avoid restrictive diets and have a good relationship with food.

5. Daily Body Movement

Our body uses a series of muscle contractions to move food along the digestive system. When we are stagnant, stressed and tense (eg; working a 9-5 desk job) this negatively impacts digestion. To avoid this, I make sure I move my body throughout the day to release feel good endorphins, increase circulation, and help my nervous remain in “rest + digest” mode. I love starting my morning with a 10-minute yoga flow and then mindfully incorporate a quick walk or dance party with my daughter into my day, every day. At least 2 times a week I do a 30-minute strength training circuit (a guided Pilates video or a series of resistance band and body weight exercises) or engage in cardiorespiratory fitness (sprint circuit, jogging).

When I work with clients, I help them optimize their gut health by teaching Nutrition Education and applying the information discussed directly to them personally – showing them what nutrient dense foods and/or supplements they can incorporate into their daily routines. I help them understand Lifestyle Factors that influence whole body health so they can create smart goals to experience results and maintain long-term success with their goals. Learn more about what I do here.

MORAL OF THE STORY: If you are someone who wants to improve your health, I strongly recommend investing time to learning more about your body needs to function well and trust the process – you will be successful, I promise xx