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    Overindulged? Gut Health Specialist talks gut health and mindful eating

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    Life

    by Camille Macawili
    2 hours ago

    Overindulged during the Eid festivities? Feeling bloated after a meal and don’t know where to start? We’ve got your gut covered.
    We ask the expert, Danielle Françoise, a Gut Health & Mindset Coach who works on helping clients heal from the inside out through breathwork, meditation, and gut cleansing.
    Here, Emirates Woman asks all you need to know to keep your gut health in check and why digestive issues start showing up in your 30s.
    Danielle Françoise, Gut Health & Mindset Coach | Photo: Instagram @coachedbyfrancoise
    What happens to your digestive system when you enter your 30s?
    Once we hit 30 the amount of stomach acid we produce starts to decrease more rapidly which is why around this age heartburn and acid reflux is more common and finding it harder to digest certain foods. By eliminating gluten and dairy while minimising alcohol and coffee consumption (swap out for a healthier energy boost like matcha) a lot of people see improvements pretty quickly. Being intuitive and making these adjustments as we age means we can stay in control of how good we feel – working with our bodies and not against them.
    Do debloating, probiotic, and pre-biotic supplements work? What should we be looking out for?
    The key thing here is unfortunately not all supplements are made equal. I swear by taking both pre and probiotics to produce and feed good bacteria in the gut which will improve your digestion but you need to look for clean ingredients and no bulking agents – this goes for any supplement you are buying.
    I don’t personally take or recommend any debloating pills as I believe in helping clients get to the root cause of their issues as bloating is very common but definitely not normal. It’s your body giving you a signal that your digestive system is not happy and we really shouldn’t ignore it.
    Aside from supplements, how can we look after our gut health?
    The gut needs and loves diversity.. so I always challenge my clients to work towards eating 30 different plant-based foods a week alongside their chosen protein sources – this includes fruit, veg, nuts, seeds, legumes, and fresh herbs. I’m also a huge fan of bone broth as it’s full of natural collagen which helps to heal and restore the gut wall lining. Start with a mug full every other morning on an empty stomach or if your gut really needs some TLC, have it every day for 2 weeks. It won’t be long until you start to feel better, it’s very powerful stuff.
    What should we be adding to our diet to reduce bloating and maintain a happy digestive system?
    Everyone is different which is why I work with clients on a 1:1 basis or create a personalised gut health plan after an in-depth online consultation, but gluten and wheat can be the devil for most, whether you get bloating symptoms or not. Especially in things like bread which just isn’t made the same as it used to be years ago and can play havoc on our digestive system. I would always encourage someone to go gluten and wheat free for a month and nearly everyone reports back on how amazing they feel – lighter, brighter, clear-headed, more energy, less or no bloating. Focusing on adding in lots of variety and colour to your diet alongside gut-loving fermented foods, live cultures, kombucha, bone broth and also making sure to actively minimise stress and do things that make you happy which is super important for a healthy thriving gut.
    Swipe through the gallery below to shop 9 of the best digestive supplements below to improve your digestion and gut health:

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    Feature Image: Instagram @karenwazen More

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      in diet and nutrition

      Exactly How To Include Fibre In Your Diet To Reduce Bloating

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      If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
      In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
      One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
      Fact: It’s best to eat your fibre
      The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
      The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
      To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
      READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
      Fact: Not all fibres are created equal
      Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
      There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
      Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Fact: It isn’t just for constipation
      The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
      Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
      Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
      When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
      READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
      Fact: There are risks associated with following a low-carb diet
      One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term. More

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      in health and weelbeing

      High FODMAP Foods Might Be The Reason Why You’re Always SO Bloated

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      As gluten-gate continues to dominate dinner-table conversations, it turns out another gang may have been the third force behind those stomach woes all along. Say hi to the FODMAP family. On the roller-coaster trajectory of rising-and-falling trends, “gluten-free” is currently surfing a happy plateau somewhere alongside “athleisure”. As part of a growing free-from industry, it’s […] More