10/03/14 Create a better belly

What Does Digestive Health Mean?

While we often focus on what we look like on the outside, it is important not to forget what’s happening on the inside. One area that many of us overlook is our digestive health. What does digestive health mean? Good digestive health essentially equates to a better quality of life. The digestive tract plays an important role in the immune system, helping to protect the body from harmful bacteria and toxins. From bloating, stomach cramps and constipation, to more serious digestive health issues including Irritable Bowel Syndrome (IBS) and bowel cancer, Australians may be surprised to learn just how common these afflictions can be. According to the Irritable Bowel Information and Support Association of Australia, one in five Aussies will suffer from Irritable Bowel Syndrome (IBS) at some point in their lives, while the Gut Foundation records that one in twenty Australians will affected by bowel cancer. The good news is that there are a number of easy ways to improve your digestive health, including:

1. EAT FIBRE-RICH FOODS

The first step to improving your gut health is simply to eat more fibre. Fibre is essential for a healthy bowel and has the added benefit of helping to lower blood cholesterol levels. There are three different types of fibre:

• Soluble fibre – this helps lower cholesterol and slows the rise of blood glucose after meals, which is good news for diabetics and for appetite control. Soluble fibre is especially rich in fresh fruits and vegetables, legumes (such as beans, lentils and chickpeas), oats and barley max.

• Insoluble fibre – this type of fibre prevents us from being constipated and keeps us regular. Good sources of insoluble fibre include the skins

of fruits and vegetables, whole grain foods (such as brown rice or oats), nuts and seeds.

• Resistant starch – this is a newly discovered type of fibre that may also help to lower cholesterol and is particularly good for promoting the

growth of the good bacteria in the bowel. This aids with gut health and keeps you regular. Resistant starch is found in processed cereals and

grains, firm bananas, potatoes and lentils. There is now a new type of barley called barley max which contains exceptional amounts of

fibre and resistant starch. This was developed by the CSIRO and is available in the Goodness Super foods range of cereals and porridge.

2. ADDING PROBIOTICS TO YOUR DIET

Probiotics are beneficial bacteria, which create a healthy environment in the large intestine (or the colon).Probiotics are present in live yoghurts and foods such as kimchi, miso soup, sauerkraut and other fermented foods. You can also take a probiotic supplement in capsule, powder or drink form.

3. CHEWING YOUR FOOD

It sounds simple, but if you suffer from indigestion you may simply need to start chewing your food properly. With so many of us constantly on the go, we often don’t take time to sit and eat. We forgo chewing our food properly in order to eat quickly and move on to the next important task of the day. Chewing food is the first step in the digestive process and will prepare the stomach for when the food passes through.

4. REDUCING SITTING TIME

Not only does sitting at our desks cause us to struggle with our weight, it can also affect our digestive health and make us less ‘regular’ than we should be. Standing work stations are emerging in other parts of the world and will probably appear in Australia in the future. In the meantime, think about how you could stand more during the day. When I work at home I put my laptop on the high bench between my kitchen and living room so that I can stand while I work. I always say, “Don’t sit when you can stand, and don’t stand when you can walk!”

5. PARTICIPATING IN INTENSE EXERCISE AT LEAST THREE TIMES PER WEEK

Intense exercise gets your heart rate up and makes you puff and pant. However this is not just about burning kilojoules. This type of exercise changes the way your body and digestive system works for the better. When you exercise it helps get your gut moving and keeps you regular.

Additional benefits that result from intense exercise include stress reduction, mood improvement and increased motivation. Relieving stress can also help with gut conditions such as IBS. By following these simple steps you will not only be on your way to a healthy digestive system, you’ll feel better, more energised and may even experience other benefits such as weight loss!