How To Train Your Gut
Have you ever wondered why some people love to eat healthily while others can’t banish their cravings for sugar? It’s not a question of willpower. More likely, it’s linked to the difference in gut bacteria.
What we eat can affect the diversity of our gut bacteria, which in turn can impact cravings.
Think of your gut as a garden and you‘re in control of what grows. You can either help the beneficial bacteria to grow or you can allow the bad guys to thrive.
Either way, you have more control than you might think. You can train your gut to crave healthy foods by altering your gut bacteria.
5 tips to train your body for better gut health
Food cravings are a sign that your gut needs more love and attention, especially if you’re craving sweet foods.
Eat whole foods
Nutrient-dense real foods support diverse gut bacteria. They’re a great source of fibre, which your gut always loves. Aim for a diverse range of vegetables in particular. Dark leafy greens are one of my top recommendations.
Limit simple sugars
Simple sugars can have a huge impact on gut bacteria. Some simple sugars are found naturally in foods but many processed foods have them added. White bread, white rice and foods that are full of refined sugars break down very quickly in the body and spike blood glucose levels.
Did you know that “sugar bugs” communicate with the brain to request more sugar (usually simple sugars)? Cravings are the result of these bugs – it’s not simply a lack of willpower. “Sugar bugs” need simple sugars to survive and when they’re fed, it means you’re feeding the weeds in your gut garden rather than the flowers.
Starving these bugs through a healthy diet and lifestyle tweaks can stop sugar cravings and balance your gut bacteria.
Avoid mindless snacking
Constant snacking hinders activity in the MMC (Migrating Motor Complex ) and impairs digestion.
Aim to have periods of 3-4 hours without eating (including snacks) and to balance your meals with protein, fibre and healthy fats.
Get plenty of sleep
Lack of sleep can have a huge effect on your gut and vice versa. It can alter hormone balance in the body, especially cortisol, melatonin and appetite hormones.
This is partly linked to the strong connection between the circadian rhythm and the gut. Any disruption to the circadian rhythm can throw off the delicate balance in the gut.
Getting plenty of sleep also helps reduce inflammation in the gut, which impacts the diversity of bacteria that resides there.
Get vitamin D through sunlight
Vitamin D is crucial for managing cravings and reducing inflammation in the gut. There is some evidence that vitamin D can help encourage the growth of good bacteria in the gut.
Vitamin D isn’t found in many foods and sunlight is one of the best sources. As well as offering a vitamin D boost, sunlight is also crucial for helping to regulate your circadian rhythm, which has important effects on gut health.
Manage stress levels
The gut and the brain are closely connected – to the point that the gut is known as “the second brain”.
When stress is experienced and the body goes into “fight or flight” mode, the influx of stress hormones can increase inflammation in the body. It can also change the composition of the bacteria in your gut.
Mindfulness, meditation, journaling, breathwork and yoga are fantastic ways to manage your stress levels. You may find it helpful to talk through worries or anxieties with a close friend or family member too.