If you are feeling sluggish, bloated, blocked up or your gut just does not feel right, this may be the blog for you.

March is gut health month and here are 4 simple lifestyle tweaks to getting your digestive system humming and make you feel great.

1. Eat for your Gut Health

Fill your plate with a rainbow of plant-based foods. Think a rainbow of crunchy veggies and fresh fruits, hearty legumes, wholegrain breads, and cereals, plus a handful of nuts and seeds. All that fibre helps keep things moving, and certain types (called prebiotic fibre) give your friendly gut bugs something to munch on. Fermented foods like kefir or yoghurts with live and active cultures are also gut superstars.

(Note if you change to a high fibre diet, your gut may need a few days to adjust. If symptoms related to a change in high fibre diet do not agree with you, we can make some adjustments in a 1:1 session)

2. Move your body

Getting active isn’t just about breaking a sweat, it helps your digestive system do its thing, too!

Aim for at least half an hour of movement most days, walking the dog, cycling to the shops or a quick jog around the block all count. Over the week, target two and a half to five hours of moderate exercise that gets you puffing a bit. Regular activity lowers disease risk, keeps muscles strong, and boosts mental health.

3. Find your chill

Stress can play havoc with your gut, sometimes leading to constipation or the opposite. Make sure you carve out a little ‘me time’ daily, maybe a spot of meditation, a stroll in the sunshine at lunch or curling up with a book in the evening. Every little bit helps to keep those stress levels in check.

4. Prioritise sleep

Don’t underestimate the power of a good night’s rest! Adults should aim for seven to nine hours a night, or just a smidge less if you’re over 65. Skimping on rest can mess with your hormones and make it harder to resist less healthy snacks.

Making these changes doesn’t have to be a chore, think of it as an adventure for your insides! Your gut (and the rest of you) will thank you for it.

Please contact Ballarat Women’s Clinic on 5332 9940 if you would like to know more about tips to have a healthy Gut and how I can support you with your gut symptoms with diet.

Written By Dietitian Rachel Jeffery