Digestive Health and Wellness

Digestive Health

Introduction

Over the last decade or so we have witnessed a profound turnaround in attitudes of health professionals and the general public regarding the reasons underlying good health, vitality and longevity versus those of ill-health, disease and mortality.

Although many so-called ‘alternative’ methodologies have always believed otherwise, the western world has had a pre-occupation with externalizing the causes of their ill-health.

Believing that the causes for their conditions and diseases came from without meant they could relinquish, with clear conscience, the power to heal to external sources also.

Recent studies are rediscovering what some have always known – that a major cause of ill-health is the state of the body. That is, when the internal environment is in a state of imbalance, it provides the conditions for unwanted pathogens to thrive, setting off further imbalances that result in the various conditions and diseases.

Further, ancient wisdom and current research agree that the key to health (or otherwise) are more impacted by diet than any other factor, with exercise, sleep and other ‘lifestyle’ influences also playing a big part.

Realizing the huge role that diet plays in our health, it should be obvious that the first place to seek improvement should be the digestive system. If our gut is not healthy, we can hardly expect it to provide the sustenance our body needs to carry out its vital functions so that we can live as we should.

This eBook provides very practical advice on improving and restoring gut health through natural means, as well as explanations on factors other than diet that can affect digestive well being, such as stress.

Table Of Contents

Digestive Health and Wellness …………………………………………………………………. 2
Disclaimer …………………………………………………………………………………………….. 5
Introduction ………………………………………………………………………………………….. 6
How to Improve Your Digestive Health ……………………………………………………… 7
Include Probiotic and Prebiotic Food Sources In Your Diet …………………………… 8
Change Your Eating Habits If Necessary …………………………………………………….. 8
• Chew Your Food …………………………………………………………………………. 8
• Don’t Eat When Stressed or Upset ………………………………………………… 9
Give Your Stomach Time To Produce Enough Acid………………………………………. 9
Include Bone Broth In Your Diet ……………………………………………………………… 10
Be More Active If You’re Not …………………………………………………………………. 10
Increase Your Magnesium Levels ……………………………………………………………. 10
Drink Plenty of Water …………………………………………………………………………… 11
How to Restore Healthy Gut Bacteria ………………………………………………………. 12
Why You Need to Keep Your Gut Healthy ………………………………………………… 13
Simple Steps to Take to Restore Gut Health …………………………………………….. 14
Get up and Get Moving …………………………………………………………………………. 14
Minimize Environmental Stressors and Pollutants …………………………………….. 15
Gut Repair Action Steps ………………………………………………………………………… 15
Is Your Diet Causing Digestive Problems? …………………………………………………. 16
Are You Eating Too Many ‘Healthy’ Probiotics? ………………………………………… 17
Do You Drink When Eating? …………………………………………………………………… 17
Do You Eat Bran To Stop Constipation Problems? …………………………………….. 18
Other Foods that Can Cause Digestive Problems ………………………………………. 18
• Legumes ………………………………………………………………………………….. 18
• Dairy ……………………………………………………………………………………….. 19
• Sugar ………………………………………………………………………………………. 19
How Stress Affects Gut Health ……………………………………………………………….. 20
Stress Increases Risk of Gut Permeability ………………………………………………… 21
Stress Increases Risk of Intestinal Diseases ………………………………………………. 22
Stress Slows Down Movement in the Small Intestine ………………………………… 22
Maintaining Healthy Gut Flora Buffers the Effects of Stress ……………………….. 23
How to Overcome Heartburn …………………………………………………………………. 24
Regular Mealtimes and Portion Control …………………………………………………… 25
Physical Treatments for Heartburn …………………………………………………………. 25
Lying Down After a Meal ……………………………………………………………………….. 26
Watch Your Weight ………………………………………………………………………………. 26
How to Prevent Stomach Bloating ………………………………………………………….. 27
Dairy ………………………………………………………………………………………………….. 28
Wheat Products …………………………………………………………………………………… 28
Broccoli – Cook Gently Rather Than Eat Raw ……………………………………………. 29
Beans – Rinse Soaked Beans Well Before Using ………………………………………… 29
Pears ………………………………………………………………………………………………….. 30
Adjust, or Avoid …………………………………………………………………………………… 30
Foods to Improve a Leaky Gut ………………………………………………………………… 31
Bone Broth ………………………………………………………………………………………….. 32
Ginger ………………………………………………………………………………………………… 32
Pineapple ……………………………………………………………………………………………. 33
Organic Meat ………………………………………………………………………………………. 33
Coconut ……………………………………………………………………………………………… 33
Dark Leafy Greens ………………………………………………………………………………… 34
Boost Digestion with Digestive Enzyme Supplements ………………………………… 35
Supplementation Benefit ………………………………………………………………………. 36
Eat Raw Foods In Your Diet ……………………………………………………………………. 36
Bromelain and Papaya ………………………………………………………………………….. 37
Herbs and Spices For A Healthy Digestive System ……………………………………… 38
Licorice Root ……………………………………………………………………………………….. 39
Ginger ………………………………………………………………………………………………… 39
Milk Thistle …………………………………………………………………………………………. 39
Peppermint …………………………………………………………………………………………. 40
Cardamom ………………………………………………………………………………………….. 41
Coriander Seed ……………………………………………………………………………………. 41
Cumin Seed …………………………………………………………………………………………. 41
Super Foods for Gut Health ……………………………………………………………………. 43
Bone Broth ………………………………………………………………………………………….. 44
Flax Seed Tea ………………………………………………………………………………………. 44
Red Cabbage ……………………………………………………………………………………….. 44
Coconut Kefir ………………………………………………………………………………………. 45
Moringa ……………………………………………………………………………………………… 45
Oranges ……………………………………………………………………………………………… 45
Chia Seeds ………………………………………………………………………………………….. 46
Conclusion ………………………………………………………………………………………….. 47