Nine non-diet ways to rebalance your gut

It is estimated that 40% of adults worldwide suffer from functional gut or digestive issues, experiencing symptoms like bloating, constipation, discomfort, or IBS.

A recent study published in Nature tells us that the brain can influence our gut microbiome in only two hours, reminding us once again of the strong interconnection between the gut and the nervous system.

This is one of the reasons why I help my clients calm their nervous system first, breaking that anxiety loop that is often seen in people suffering from gut issues like IBS.

Obviously, when dealing with gut or digestive issues, it is very important to see your GP first to rule out other more serious problems.

While I mostly work with those struggling with yo-yo dieting and emotional eating, many of my clients have gut or digestive issues, especially if they eat a lot of sugar/starches.

Here are 9 non-diet tips to help you create a more functional gut-brain connection

1. Slow down before you eat. Being in a rush while eating means being in the “fight or flight” nervous system that impairs digestion and food absorption.
2. Eat mindfully. “Feel” the food you eat. Connect with your senses, and savour the aroma, the texture, the flavour and the colours of your meal. Being in the “present” reduces stress and helps you chew your food properly.
3. Walk around the block. A 10-min walk can help lower your blood sugar level, AND improve your digestion by facilitating your “peristalsis,” those autonomic contractions of your digestive system that push the food down your digestive tract.
4. Avoid stressful email or digital contacts ( including social media) in the 30 minutes after your meal.
5. Share and connect: Eat your meal with someone you love or that lift your spirit.
6. Breathe with your nose. Mouth breathing while eating can facilitate pushing air down your digestive tract, contributing to bloating and gas formation.
7. Eat food that you enjoy. Eating food that you can “look forward to” helps digestion, because your body will make more enzymes to help break it down- literally the “mouthwatering” feeling. It also helps form a healthier connection with your dopamine and reward pathway in the brain.
8. Stretch and relax. Trauma and tensions are stored in the body. Yoga stretches and somatic movement can help release tension in the pelvis and abdominal area.
9. Breathwork or pranayama. Some breathing techniques help calm the nervous system by activating the vagus nerve, the main connection between the gut and the brain.

What they say about us..

Is your relationship with food affecting your gut?

If you are struggling with bloating and digestive issues and have been cleared by your GP, do get in touch to schedule a complimentary and non-binding 30-min call to talk about your situation and see if a coaching program could be helpful for you.

A mind-body approach will help you regulate your nervous system and rebalance your gut-brain connection, help you create a more mindful approach with food, and give non-diet tools to reduce bloating.

If you are interested, simply get in touch here or schedule a 30-min appointment on Calendly.

Sources

• Rapid modulation of gut microbiota composition by hypothalamic circuits in mice | Nature Metabolism
• Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study – Gastroenterology
• Brain signals can change the gut microbiome in as little as 2 hours | New Scientist
• Aerophagia (Air Swallowing): Symptoms, Causes & Treatment

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Claudia Armani

Health Coach

I am a health coach and Pilates teacher working with clients in UK and internationally. I specialise in helping people move from yo-yo dieting and emotional eating to a more balanced relationship with food and self-care. I will help you get in touch with your physical and emotional needs for a full holistic approach.