10 everyday habits that will turn your gut health around

Transform your gut ahead of the new year.

Words by Mia Erickson for Body and Soul

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In today’s fast-paced and expensive world, most people’s healthy habits are dictated by convenience, affordability and access, above all.

And while our ancestors would probably revel in the speed and ease with which we can have any kind of cuisine at our doorstep, the convenience of ultra-processed food has unfortunately had a detrimental impact on our collective health.

But taking back control of our gut health doesn’t necessarily require a complete overhaul of our habits and mealtimes.

Instead, as renowned Gastroenterologist Dr Palaniappan Manickam explains, slowly incorporating as many of these 10 micro habits into our daily routine can immensely benefit our health in the long run.

#1. Chew every bite properly

While it may seem too good to be true, Dr Manickam explains that taking the time to properly chew every mouthful of food can have multiple benefits for the gut and our overall health. Chewing each mouthful sufficiently, 20 to 30 times, can kickstart the digestion process, reduce bloating and even boost nutrient absorption, he says.

Taking the time to properly chew a meal can also delay consumption, helping you feel fuller for longer and resist snacking, subsequently assisting in weight management.

#2. Eat for fullness, not to finish

Another healthy habit, which draws on the Japanese method of Hara Hachi Bu, is to eat each meal mindfully. Dr Manickam says that eating until we are 80 per cent full, rather than aiming to finish our entire plate, can help curb that heavy, sluggish feeling after meals, as well as assist in healthy weight management

#3. Aim to get 10 minutes of morning sunlight

Luckily for us Aussies, this next healthy habit is more than achievable over the next few months. Allowing the body to absorb 10 minutes of morning sunlight, Dr Manickam says, will do wonders for regulating our natural circadian rhythm, subsequently assisting digestion, mood and vitamin D levels.

#4. Take a 10-minute stroll after every meal

The point of this short burst of movement after meals is not to elevate the heart rate or smash any distance PBs, but to aid the body in digestion and avoid post-meal drowsiness.

As Healthline reports, walking after meals can help regulate blood sugar levels, lower the risk of heart disease and cholesterol and regulate energy levels throughout the day.

#5. Include fermented food 3 times a week

But introducing a variety of fermented foods multiple times a week, Dr Manickam says, you are nourishing the gut with beneficial bacteria that it so desperately needs. Great examples of fermented staple foods are kefir, kimchi, curd, and Sauerkraut.

#6. Follow a 12-hour eating window

While the jury is still out about the benefits of fasting and the most beneficial way to do it, Dr Manickam does recommend restricting our eating to a 12-hour window, keeping all meals and snacks between 8 am and 8 pm. This natural period of fasting overnight allows the body to rest, repair and detoxify, giving the gut a chance to detox for the day ahead.

#7. Don’t skimp on sleep

While bragging about how late we stayed up and how desperately we need a coffee has become the norm in most workplaces, late nights can seriously disrupt our gut’s much-needed R&R, says Dr Manickam.

Ensuring we’re in bed before 11 pm allows the gut microbiome to adequately regenerate overnight, and can help minimise unwanted cravings and poor digestion during the day.

#8. Add new fruits and vegetables

Variety is your microbiome’s best friend, according to the famed gastroenterologist, and striving to expand your consumption can introduce a whole host of digestion benefits. Aim to add at least one new fruit and three new vegetables to your weekly diet.

#9. Feed your mind, too

While the food we put on our plates is super important to our overall gut health, Dr Manickam also recommends paying attention to mental habits. One simple and achievable way to calm the mind each night is to read 5 to 10 pages of any book.

Small, intentional acts, he notes, work to lower cortisol levels and, in turn, help the gut heal.

#10. And don’t forget to feel your soul!

As important as it is to focus on healthy habits to fuel our bodies and minds, Dr Manickam emphasises the necessity of nourishing our souls, too. He suggests doing one joyful activity per day to counteract cortisol and introduce happiness. Cortisol can severely disrupt digestion and act as a catalyst for a whole host of health issues, so doing whatever we can to minimise our exposure to it is one of the best ways we can invest in our long-term health.

This article originally appeared on BodyandSoul.com.au as 10 micro-habits to transform your gut health.