By Ella O., Nutrition Advisor

Discover simple lifestyle tips for healthy gut motility and bloating. Our in-house nutrition expert selects from our best gut-friendly foods and supplements.

Autumn is thought to be an excellent time for a gentle cleanse, a letting go of the old to allow space for new inspiration. In Traditional Chinese Medicine the autumn season is associated with the energy of the ‘metal element’, this element governs the colon and lungs. The ancient healthy-living system of Ayurveda follows the laws of nature, and autumn is considered to be the ‘vata’ season. It is when there is more risk of our ‘vata’ energy being disturbed, leading to imbalances such as constipation, irregular bowels and excessive gas. If your digestion currently feels out of balance or you have occasional constipation, check out these gut-friendly foods and simple daily lifestyle tips: *

  • Fibre - not all fibre is the same, for instance wheat bran is insoluble fibre and may aggravate the gut, whereas oat bran is soluble fibre and is gentler on digestion. Fibre may assist gut transit time and support a cleanse by absorbing toxins in the intestines, taking them out of the body. Milled flaxseeds and chia seeds can be useful for this purpose.

Probiotic Smooth Movement Fiber Blend with Turmeric

Organic Traditions Smooth Movement Probiotic Fiber Blend with Turmeric is the ultimate nutrient-dense superfood fibre formula containing cold milled chia and flax seeds, acacia gum, baobab fruit, apple peel, cranberry seed powder, prickly pear fruit, nopal cactus leaf, turmeric powder extract as well as prebiotics and probiotics. Acacia gum, the sap that exudes from the acacia tree, is a soluble fibre with high digestive tolerance. With over 90% fibre, this prebiotic promotes optimal digestive health by increasing beneficial gut flora. With 5 billion beneficial probiotics per serving - this premium probiotic strain Bacillus coagulans does not require refrigeration and can be added to both hot or cold drinks and recipes. Mix up to 1 tablespoon (1-3 tsp.) into 8-16 oz. of water, juice, breakfast cereal, smoothies or any recipe that you want to boost with these fibre-rich superfoods.

Shop it: Organic Traditions Smooth Movement Probiotic Fiber Blend with Turmeric

  • Water & fluids – optimal hydration is essential for good gut health. Consider warm/hot water with a squeeze of lemon first thing in the morning to support your digestive processes. Unfortunately coffee has a dehydrating effect on the bowel, and it is easy to forget to drink enough water on cold days - so herbal teas and warm water drinks are ideal. 
  • Movement & exercise – autumn and winter may mean less exercise if you are used to exercising outdoors. Incorporate some movement every day, walking at least 20 minutes a day will keep your lymphatic system moving. Consider yoga poses to boost better digestion. 
  • Probiotics – the gut microbiome can become deranged as a result of many factors including stress, antibiotic use, and modern diets high in sugars and processed foods. Those with common symptoms of irritable bowel syndrome (IBS) such as bloating, constipation and irregular transit time, may benefit from repopulating their gut-flora with friendly strains from microbiome formulas, kefir, sauerkraut and prebiotic foods such as oats and flaxseeds. Research shows that a healthy microbiome is associated with aiding digestion and the absorption of nutrients; supporting the immune system function; producing and releasing important enzymes and substances; helping with stress management and lastly assisting with countless healthy body systems and processes.

Formulated by Dr David Perlmutter, expert in the human microbiome and board-certified neurologist, Garden of Life Microbiome Formulas – for Men, Women and Mood - contain 50 Billion live friendly cultures and a diverse blend of probiotic strains. Gluten, dairy and soy free, with clinically studied certified organic prebiotic fibres, suitable for those affected by symptoms linked to irritable bowel syndrome or following a Fodmap diet. No refrigeration required.

Shop: Garden of Life Microbiome Formulas

  • Stress management & relaxation – stress can down-regulate the digestive system as the body goes into fight or flight mode. Instead of dining when feeling emotional or stressed, create a calm, relaxed environment in which to eat and allow yourself time to enjoy your food with awareness. If you are experiencing continued high levels of stress, check out our stress-busting bloghere.

 

  •  Warming nourishing spices – Ginger and Cinnamon are warming spices that may support healthy digestion processes. Research studies have looked into the digestion-enhancing properties of ginger as well as its effects on intestinal motility. Ginger and Cinnamon can be simply added to drinks or mixed into food such as apple puree. For a concentrated easy-to-use powder try Organic Traditions Cinnamon full spectrum extract or Organic Traditions Ginger extract

 

  • Chewing - chewing is one of the most important stages of digesting food. If food is not digested efficiently, gas and bloating can occur due to unwanted fermentation in the gut. If you know you are wolfing down your food, a good tip is to place your knife and fork back on your plate between each mouthful to prevent rushing. Warm, nourishing foods are important this time of year, however overeating heavy and rich foods can put a burden on the digestive system. Bitter herbs as well as ginger, cardamon and fennel seed are traditionally used to support digestion by stimulating the production of gastric juices and bile.

Nature’s Answer Bitters & Ginger is a unique blend of herbs chosen for their ability to aid digestion and may be used before meals as a digestive aid or after meals with symptoms of gas or bloating.  

Shop it: Nature’s Answer Bitters & Ginger

Organic Traditions Cinnamon full spectrum extract

Organic Traditions Ginger extract

*The claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.