Five Ways To Improve Your Gut Health

Here, L’OFFICIEL IBIZA’s wellness editor, nutritionist Kim Pearson, explains how common summer behaviours can impact your gut health and shares her expert tips to keep your digestion on track.

Focus On Your Food

During these more intense months it’s easy to end up eating on the go and not take the time to focus on our food like we might when life is calmer. This can have consequences for our gut. When we eat mindlessly, we are more likely to gulp down our food. This can mean swallowing air in the process which can lead to bloating. It can also result in overeating as we are less focused on recognising when we are starting to get full. Unplug from electronic devices when you eat so that you can focus on, and appreciate every mouthful. Chew slowly and only swallow when your mouthful is a smooth pulp, without lumps. 

Get Moving

Do you find yourself exercising less when the weather is hotter? Lethargy could be taking its toll on your gut. We all know that exercise is beneficial for our health, and gut health is no exception. It enhances microbiome diversity, increasing the variety of these microbes, which is linked to improved digestion, better immune function, and reduced inflammation. Exercise also helps regulate bowel movements, reducing the risk of constipation. If you’re not in the habit of exercising regularly, start with a 20-minute brisk walk first thing each morning, before the weather gets too hot, and build up from there.  

Drink Digestion Supportive Beverages

Staying hydrated is important for many aspects of health, including energy levels and digestion. Aim for a minimum of two litres of water a day during these hotter months. You can check your urine as a guide - it should be a very light straw colour. Dark yellow to orange urine indicates that you’re likely dehydrated and need to drink more water.

Alcohol is dehydrating and it compromises gut health by disrupting the balance of gut microbiota and damaging the gut lining. It increases inflammation, impairs digestion, and can lead to gut permeability. Minimise its impact on your gut by keeping your intake in check (avoid regularly drinking more than two drinks at a time) and avoid drinking on an empty stomach. 

Swerve Ultra Processed Food

Ultra-processed foods make up an increasing proportion of our diets, but they can significantly compromise our gut health. UPFs disrupt the balance of gut microbiome and compromise nutrient absorption. These foods are often high in unhealthy fats, sugars, and artificial additives, which can promote inflammation and negatively affect the gut lining. The lack of dietary fibre can also lead to irregular bowel movements and constipation. Stick to single ingredient foods as much as possible and check labels to ensure you’re not unknowingly eating healthy-looking foods that are ultra-processed. UPFs typically come in a packet, have a list of more than five ingredients and contain additives like preservatives that you wouldn’t typically find in your kitchen at home. 

Eat Plenty of Plants

Plant foods have a wide range of benefits for your gut. They feed the beneficial bacteria in your gut’s microbiome and provide fibre to help keep things moving through your digestive system. Research has shown that a diverse, whole food diet is particularly beneficial and that we should be aiming for 30 different plant foods a week. As well as the more obvious fruit and vegetables, unroasted nuts, seeds, herbs, spices and legumes all count. Make the most of seasonal produce. Signing up for a weekly veg box from Terra Masia is a great way to eat a diverse range of seasonal plants. 

Testing Testing

If you’re following the recommendations outlined above and you’re still struggling with your gut issues like bloating, constipation, diarrhoea and digestive discomfort, it could be worth running a comprehensive test to understand the root cause of IBS and your symptoms. Comprehensive gut health screens are easy to carry out and amongst the most common functional health tests we run at my clinic. You can get in touch with my team if you’d like to find out more.

Kim Pearson is a nutritionist, clinical director, and L’OFFICIEL IBIZA’s wellness editor. She specialises in weight loss, metabolic health, and longevity. Kim and her team work with a global clientele who rely on them to provide personalised, practical strategies for health optimisation, despite the challenges of intense schedules. Kim served as clinical director and nutritionist at RoseBar Longevity clinic at Six Senses Ibiza. 

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