BalanceJulyIssue17 - 21

I N AS S O CI AT I O N W I T H

N U T R IT IO NAL ADVI CE

THE FIRST STAGE OF
GUT HEALTH
Good gut health starts with chewing. We
need to chew our food slowly and properly
to break it down and stimulate stomach
acid production. Our saliva starts to attack
the carbohydrates, while chewing allows
food to be penetrated with stomach acid
once it reaches the intestines.
Think about your food as you eat it
- try practising 'mindful' eating, which
means really concentrating on what you
eat - this will not only help you to enjoy it
more, but is an opportunity to breathe out
the stress of the day.

THE STOMACH

OID
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acid also helps to
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protect us against the

WHAT
refined
rs and

H. pylori bacteria, which can cause ulcers
in the stomach lining. If you have too
little stomach acid, or indigestion, you
may need to get your thyroid checked,
as low levels of certain hormones can
contribute to this problem.

FI ND YOUR

BA L A NCE

FOOD INTOLERANCES
Be careful to avoid foods you are
intolerant to, because they irritate the
gut and decrease the ability of bacteria to
adhere to the gut wall. A food intolerance
test is useful if you suspect you are eating
foods that do not agree with you. 
Irritation in the gut can cause the lining
to become less integral and lead to tiny
food particles entering the blood stream,
where they can trigger an allergic reaction.

PRESCRIPTION FOR HEALTH
The best way to keep your gut in check is
to consume plenty of fruit and vegetables
as they provide much-needed fibre.
Omega 3 fats from oily fish, chia seeds,
flax seeds, a probiotic supplement and/or
fermented foods are also recommended
to support the good bacteria by making
the gut a more favourable place. B

3 GUT HEALTH
TIPS FROM
DR SARA CELIK
OF RENEW LIFE

❶
PROBIOTICS FOR A
HEALTHY MICROBIOME

Stress, medications and a diet
high in sugar can disrupt the
gut microbiome. To increase
'friendly' bacteria in the
intestines, consider a daily highpotency probiotic supplement.
Choose one that has an enteric
coating to ensure the beneficial
bacteria make it to the intestines.
By populating the intestines
with 'good' gut bacteria, food
intolerances, bowel movements,
gas and bloating may improve.

❷

DIGESTIVE ENZYMES
FOR PROPER DIGESTION

Daniela Koltramata,
28, marketing
manager, says: 'My
tummy is quite robust
generally. I eat very
regularly and I
consume as much
fruit and fibre as I
can. However, stress
is the thing that
affects my stomach
the most. I get tummy
aches and then I don't
want to eat.'

Jessica Dunley, 28, producer, says: 'My
lifestyle is very busy, so I eat rubbish on the
go. I am a snacker. I have hyperthyroidism,
which means my digestion isn't great. My
condition also means my energy levels are low.
I take medication to boost my energy levels,
but it also makes me less hungry. I'm supposed
to watch what I eat, but I'm too busy. I do take
probiotics, though, which really help.'

Enzymes are necessary for
optimal digestion and are
naturally found in a variety
of foods. With the average
diet being enzyme-deficient,
foods are not properly broken
down. When foods are only
partially digested, a person may
experience gas, bloating and
constipation. A digestive enzyme
supplement can reduce these
symptoms. Opt for a multienzyme formula.

❸

Theo Berkley, 26, account
manager, says: 'Luckily,
I can eat everything, and I
eat fruit every day. I don't
have any digestive problems
and nothing affects my
stomach. I should eat a little
more fish and veg, but that's
it. Stress can hurt my back,
but my tummy feels all right.'

Emily Marshall, 21, theatre
director, says: 'I don't
eat at regular times - it
depends on my day and
they are very varied. But
I always start with a
smoothie. I try to eat two
more meals, but am often
out at dinner time. I am a
vegetarian, too, and stick
to vegan food where I can,
but it's difficult when I'm
out. My stomach is sensitive
to dairy, nerves and stress.'

FIBRE FOR OPTIMAL
DIGESTION

Fred Leitz, 28, musician,
says: 'I stick to certain
mealtimes as much as I can.
I have a robust stomach, I
would say. I could eat less
red meat and dairy, but
generally I eat healthily.
Spicy foods can have a
negative effect though,
as can being on holiday.'

Although there are plenty of tasty
ways to increase dietary fibre
- legumes, quinoa, chia seeds,
flax seeds, apples, avocados
and berries - most people are
not getting enough. The average
person needs between 30 and
40 grams of fibre a day, but most
only get 10 to 15 grams. Add a
powdered fibre supplement to
your morning smoothie or
cold-pressed fruit juice.

The gut health quiz brought to you in association
with the US's leading probiotic, renewlife.co.uk

July 2017 BALANCE

21
http://www.renewlife.co.uk/ http://renewlife.co.uk
Table of Contents for the Digital Edition of BalanceJulyIssue17
