Reinvent Your Digestion And Eat More At 40
Increase the nutrients you absorb from food for a healthier, happier relationship with your belly.
Natural yoghurt and fresh berries are great foor gut health.
THE BRIEF
Time to read: 3 minutes 45 seconds
Time to action: 30 seconds
Mantra: A healthy stomach is the gateway to a healthy body and mind. (Mark Hyman)
Main message: Your gut is not Vegas. What happens in the gut, does not stay in the gut.
Stat: 58% of us have stomach health issues. Here’s how to be in the lucky 42.
You are not what you eat - you are what you absorb.
You could be eating an incredibly well-balanced diet, but if you digest foods poorly you’re lacking the fuel to hit peak performance. With a little help, your digestive path could soon be back on track. A huge 43% of the UK population suffer from digestive issues, and almost 60% of them have never seen a doctor about it.
Here are the ‘big 3’ issues that can reduce the rate of nutritional uptake:
Low stomach acid
lack of digestive enzymes
gut flora imbalances.
Fortunately, there are simple solutions to help you along your (digestive) path. Simple additions available easily, that could see you feel better, perform stronger and even, eat more - all in the name of better body health. These foods improve your absorption of nutrients. Be sure to eat at least a serving of one of them every day
IF YOU SUFFER FROM… LOW STOMACH ACID
TRY Apple Cider Vinegar: Although acidic in nature, apple cider vinegar may help increase stomach acid production when consumed in small amounts before meals. It can be diluted with water for easier consumption.
TRY Ginger: It can stimulate saliva and suppress gastric contractions, potentially supporting digestion in individuals with low stomach acid.
TRY Sauerkraut: Sauerkraut contains probiotics that promote a healthy balance of gut bacteria. These probiotics may contribute to overall digestive health, indirectly supporting stomach acid production.
IF YOU SUFFER FROM… LACK OF DIGESTIVE ENZYMES
TRY Pineapple: Bromelain in pineapple helps break down protein in the stomach, aiding digestion. It may also have anti-inflammatory properties.
TRY Papaya: Papain (an enzyme in papaya) is a digestive enzyme found in papaya that assists in breaking down proteins. It may help alleviate digestive issues and bloating.
TRY Kimchi: It contains beneficial enzymes produced during the fermentation process. These enzymes can contribute to improved digestion.
IF YOU SUFFER FROM… GUT FLORA IMBALANCES
TRY Miso: How it Helps: Miso, a traditional Japanese seasoning, is a fermented product that provides probiotics to support gut health. Use miso paste in soups, dressings, or marinade.
TRY Greek Yogurt: Greek yoghurt is rich in probiotics, which are beneficial bacteria that can support healthy gut flora. Look for varieties that contain live and active cultures for maximum benefits.
TRY Kombucha: Regular consumption of kombucha may help introduce beneficial bacteria into the gut, supporting a more balanced and diverse microbiome.
DIGESTIVE HARMONY MEAL PLAN:
Breakfast: Berry Bliss Smoothie
1 cup mixed berries (blueberries, raspberries, strawberries)
200ml coconut milk
1 kiwi, peeled
30g quinoa flakes
1 tbsp flaxseeds
5g spirulina supplement
Blend until velvety smooth.
Snack: Crunchy Veggie Stacks
Sliced cucumber, bell peppers, and jicama
1 handful cherry tomatoes
30g hummus
1 tsp digestive enzyme supplement
A crunchy vegetable lunch salad to boost nutrient absorbtion.
Lunch: Mediterranean Chickpea Bowl
1 cup chickpeas, cooked
Cherry tomatoes, halved
Cucumber, diced
Kalamata olives, sliced
Fresh parsley and mint
Olive oil and balsamic vinegar dressing
Combine ingredients for a refreshing chickpea bowl.
Chickpeas and fresh salad to boost gut health.
Dinner: Quinoa-stuffed Bell Peppers
Quinoa, cooked
Lean ground turkey
Bell peppers, halved
Spinach leaves
Tomato sauce
Italian seasoning
Bake until the peppers are tender and the filling is cooked through.
Baked peppers with quinoa.
“You could be eating an incredibly well-balanced diet, but if you digest foods poorly you’re lacking the fuel to hit peak performance.”
PT WOLF
Wolf is a personal trainer who tries and tests every programme we put together. A celebrity trainer, Wolf has been a fitness journalist, practising what he preaches for over 20 years. Now in his 40s, Wolf has added muscle to his frame in every decade of his life and has an annoyingly healthy body fat percentage. He tries it before he says it, but even more importantly, he lives it every day.
