It is one thing to know that you need to improve your lifestyle for health reasons; Achieving those changes is another story, and it can be obvious – and frustrating – about the permanent messages you need to take.

But good bowel health (ie, a healthy balance of bacteria and other microorganisms) should not work hard or sacrifice what you love.

It’s really about small and simple strategies to adapt to your lifestyle.

The following ten simple habits will make a significant difference in your gut microbes, no extra effort required. It has been tested and tested by thousands of my clients. Why not try to focus on one every week for the next ten weeks?

1. Buy new fruits and vegetables every week

It may seem simple, but mixing up your shopping list and adding plant-based foods you don’t know, or rarely eat, is one of the best ways to increase your intestinal microbes and increase your ‘abilities’. In vitamin production, supporting metabolism, training the immune system. . . I could go on.

Basically, each plant has a special mixture of chemicals (or phytochemicals) that feed the microbes in your gut.

And don’t just stick to fresh produce – try new spices, unconventional canned beans (like black beans, recipes, see right), nuts, roasted peppers or artichoke pots.

It is one thing to know that you need to improve your lifestyle for health reasons; Achieving those changes is another story, and it can be difficult – and frustrating – about constant messages, in fact, habits you can’t follow.

2. Chew 10 to 20 times for each mouth

It’s the same thing your mother said, but chewing properly is important – studies show that your body absorbs a lot of nutrients from your diet.

A.D. According to a 2009 study in the American Journal of Clinical Nutrition, when people chewed nuts, they ate about 15 percent of the nutrients 40 times in their mouths and only ten times.

Chewing too much helps to relieve bloating because the food is better digested before it reaches the large intestine, and anything that is not digested is contaminated with bacteria and produces excess gas.

3. Drink morning tea or coffee

Keeping hydrated is very important for digestion and your overall health. Also, keep a bottle of water with you and drink pure coffee or tea in the morning (or afternoon) because they are rich in phytochemicals.

Despite the history of older women, moderate caffeine intake (around coffee or tea three times a day) has been shown to be as effective as drinking water.

4. Exercise to relieve your bowel pressure

Psychological stress can cause your bowel to constrict, which can lead to swelling and bowel movements.

Whenever you feel a little anxious, try this technique. Repeat for ten cycles.

Shortness of breath changes the amount of carbon dioxide in your body, which in turn stimulates our nervous system to ‘relax and digest’, sending a wave of stability into your body.

I like this method – as part of their combat training to stabilize US Navy SEALs – it has been shown to lower heart rate and stress hormones.

5. Get sweet, not sweet from fruit

Products with artificial sweeteners may seem like a good option, but they increase your appetite for sugary foods.

According to a study by the Human Nutrition Center in Sheffield, diets help you burn more calories the next day. And animal studies show that some types of sweeteners reduce beneficial intestinal bacteria.

In contrast, whole fruits – such as brown or banana smoothies – not only beat that sweetness, but also provide long-lasting satisfaction, and phytochemicals add beneficial intestinal bacteria.

6. Choose pre-mixed fruits, vegetables and beans

Pre-mixed packages – hot or cold – are one of my top tips to increase your diet. For example, replace rocket, spinach and carrot with a mixed bag of salad dressing; Don’t just pick red pepper, orange and green. Change one onion slice to a five-bean mixture; And replace frozen green beans in a cool Mediterranean vegetable bag.

7. Take action in your bathroom

Our body is designed in a squat position (something that was neglected by Western bathroom designers) – basically your knees above your hips.

This adjusts the lower end of the intestine, allows for smoothing out and reduces the risk of constipation and constipation. Offer an old phone book, shoebox or footprint under your feet while on the lodge.

8. Change trousers for loose clothing

‘Tight Pants Syndrome’ is the right thing to do – this pressure on the intestinal wall of the tight belt can cause abdominal pain and swelling. This simple change can change the game, especially if you are suffering from intestinal problems.

9. Pizza or take? Add more vegetables

Keeping your stomach healthy does not mean losing your favorite foods or dinner with your friends. Simply add fiber to your diet to feed your intestinal microbes, add greens to your pizza, add lentils to curry or other vegetables on your Sunday fries.

10. Avoid large meals three hours before bedtime

Most meals take an average of three hours to clear your stomach. You do not want food to hang out when you go to bed because the risk of acid reflux is high because the food separates the contents of your stomach from the esophagus because it puts pressure on the valve and disturbs sleep.

Sleep is one of the most important resources for good health. A 2016 study by neuroscientists at the University of Uppsala in Sweden showed that just two nights’ sleep can change intestinal microbes, such as high blood sugar.

The following ten simple habits will make a significant difference in your gut microbes, no extra effort required. It has been tested and tested by thousands of my clients. Why not try to focus on one every week for the next ten weeks

Try this: Black Bean Browns

I serve this as a hospitality to the brutal eaters of my life. Packed with polyphenols and prebiotics, microbes love it!

12 makes

• 125 grams of canned black beans, poured and washed
• 2 large eggs
• 1 tsp vanilla extract
• 20 g cocoa powder
• 80 g roasted rye
• 1 tsp baking powder
• 8 Medjul Days, pit
• 1 ripe banana, peeled
• 120 ml of selected milk
• 50 g dark chocolate chips
• 2 tbsp almond butter (optional)

Preheat the oven to 180 ° C. 4. Add all ingredients except chocolate and almond butter and bake for a few minutes until completely soft.

Pour the chocolate chips and pour the mixture into a square loaf pan, cover with almond butter and then add a few more chocolate chips. Bake for ten to 12 minutes. Allow to cool in the pan for five minutes. The best served hot.

Ask Megan

I have chronic irritable bowel syndrome (IBS). However, I often feel fluid in my stomach. My stomach is noisy and embarrassing (it seems like something is trying to get out) and it is uncomfortable.

Colette Mulligan, by email.

Borborigmi, the scientific name for those screams and grumbling, is completely normal. It happens to all of us and when food, fluid and gas pass through it is only the sound of activity in your gut.

It often occurs in people with IBS. This is because IBS increases incomplete digestion and boils in the large intestine, causing gas-filled noises.

Even though they may sound loud to you, other people may not notice much. If you do, only your gut will work, clearing itself of ‘purity’, and try not to be embarrassed. Food (and fluids) help to suppress the sound so you can hear the sounds when you are hungry and when your stomach is empty.

If you feel that you are getting louder or have other symptoms, one thing to consider is your level of anxiety and stress. If you are anxious, the sounds will often be loud, because your abdominal muscles will become stronger. And if you are a fast food eater, try to slow down and chew well so that your food is better digested.

Contact Dr. Megan Rossi

Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT – Please include contact details. Dr. Megan Rossi cannot sign into private mail. Responses should be taken in the general context; Always consult your doctor for any health concerns.