Nutritionist Kerry Torrens shares her three top tips to improve your digestion, plus how the recipes from our latest Healthy Diet Plan can help you achieve your goal.
5 tips to improve your digestion
1. Eat mindfully
Give your food the time and attention it deserves. Make a rule never to eat on the go, or when your attention is directed elsewhere. Take the time to notice the textures and flavours of your food and chew it properly – the first step in digestion. Being distracted by TV, laptops or smartphones means that you’re more likely to absent-mindedly snack.
Read more about how to eat mindfully.
2. Eat probiotics and prebiotics
Choose wisely, focusing on foods that supply good gut bacteria (probiotics) as well as the fuel these bacteria need to thrive (prebiotics). The crunchy peanut butter and banana pots in our Healthy Diet Plan is perfect – the combination of bio yogurt and oats makes it rich in fibres which feed the beneficial gut bacteria.
3. Eat lightly at night
If you’re eating late, a lighter dinner can help to satiate hunger without making you feel uncomfortably full. The dinners in our Healthy Diet Plan are light and flavoursome, including this cod and olive tagging with brown rice.
Can’t sleep? Here’s 10 tips for improving your sleep hygiene.
4. Pack in plenty of plant foods
Studies show that increasing the amount and variety of fruit, vegetables and fibre in your diet will help to support your gut health. This is because it feeds the beneficial bacteria in your gut and may improve digestion.
With our Healthy Diet Plan, you’ll easily surpass the recommended 30 plant foods a week and you’re guaranteed to hit your 5-a-day.
5. Find your favourite fermented foods
Most fermented foods contribute bacteria that have a potential probiotic effect. These bacteria may help restore balance in your gut and alleviate any digestive issues. From kefir and kimchi to miso and sauerkraut, there are lots to choose from. Read our list of the 12 healthiest fermented foods.
Our black forest overnight oats are made using yogurt, give them a try.
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