AS summer comes to an end and autumn looms, it can feel very January… with the promise of a fresh start, and a return of our routines.
Your summer of fun may have left you feeling exhausted, but it’s not just your brain that’s likely tired. With all that boozing, BBQ-ing and bathing in the sunshine, our guts take a battering too.
Many people struggle with their gut health at this time of year, with their energy levels, weight and general vitality impacted[/caption]
And the gut particularly sensitive to changes, which is why you may now be experiencing something known as ‘gut lag’ as we move from summer into autumn.
It’s the digestive system’s version of jet lag.
Just as crossing time zones can leave you groggy and out of sync, seasonal and routine changes can disrupt the day-to-day working of the gut.
The microbiome – the diverse community of bacteria living in our digestive tract – thrives on consistency and predictability, and even small tweaks can throw you off balance.
Back-to-school and post-summer workloads often mean heightened stress, which can be triggering for digestion.
Routine resets (we tend to follow more structured days as we head into autumn) not only affect our schedules but also the gut’s internal clock, which can disrupt energy levels, slow down concentration and focus.
As a nutritionist, I often see clients struggle at this time of year, experiencing a post-summer lull that can particularly impact energy levels, weight and general vitality.
Additional temporary symptoms during this transition period may show up as bloating, sluggish digestion, and bowel irregularities.
But the good news is that gut lag is a sign that your body is recalibrating, not malfunctioning.
Since the gut affects virtually every area of wellbeing, giving it the support it needs will help you feel more balanced.
Here is a must-try guide to keep your gut feeling good:
THE SWEETCORN TEST
The sweetcorn test can reveal how well your gut is functioning[/caption]
IF you’re curious about how well your gut is functioning, try the sweetcorn test – it’s exactly what you are thinking it is!
Sweecorn kernels aren’t fully broken down by digestive enzymes, and that’s why they pass through the gut relatively intact and can be seen in the stool.
So, chow down on a few tablespoons of sweetcorn and monitor when it shows up in your stool.
In a healthy digestive system, you should notice undigested kernels within 12 to 24 hours.
Less than this indicates that food is moving too quickly through your system, meaning you aren’t absorbing nutrients as well.
Longer than 24 hours points to sluggish digestion.
30 PLANTS A WEEK
Eating 30 plants a week can help feed different strains in the gut[/caption]
DIET diversity is the antidote to a sluggish gut, and aiming for 30 different plants per week (a modern evolution of the classic five-a-day) will help to boost it.
The 30 plants a week rule is growing in popularity because we are understanding more about the power of feeding different strains in the gut.
A point is given for every ‘new’ plant you eat in a given week.
Plants aren’t just vegetables. It also includes nuts and seeds, herbs and spices, wholegrains (brown rice, wholemeal bread, oats) and legumes (chickpeas, peas and lentils, for example).
Different colours of the same fruit for vegetable count as separate points – such as 1 for a red pepper, and 1 for a yellow one – which makes it easier to work your way to the big 3-0. There are some easy ways to ace the weekly quota.
Jazz up your greens in salads – so for example, combining watercress, rocket and baby spinach counts as three plants, instead of just having plain lettuce.
A trail mix snack box with almonds, cashews and walnuts will earn you separate points for each nut.
Herbs and spices also count, so sprinkling turmeric and cinnamon into smoothies and coating chicken drumsticks in dried herbs work as flavoursome plant point contributions.
FEED THE GUT
The bacteria in the gut feed off fermented foods[/caption]
NOT only does the gut love plants, but fermented foods.
The bacteria in the gut are very happy when they feed off fermented foods.
Kimchi may be on every nutritionist’s radar (myself included) but it’s more than just a foodie status symbol.
This Korean staple is packed with probiotics that make it a must-have when you’re battling gut lag, so try to nosh on the Asian side dish at least twice a week.
You can buy it ready-made, or make your own with just three core ingredients.
All you need is a cabbage (white or green), sea salt, water and Korean chilli flakes.
Chop the cabbage into chunks, sprinkle in salt and a splash of water and massage until it releases liquid.
Cover and let the cabbage sit for a couple of hours and then rinse and drain.
Coat the cabbage in the chilli flakes and press the mixture into a clean jar, making sure the cabbage is submerged in its own brine (add a splash of boiled, cooled water if needed).
Seal loosely and leave at room temperature for two to four days, making sure to give the mixture a stir daily to keep it submerged under the brine.
MAKE FRIENDS WITH MAGNESIUM
Magnesium can help the muscles relax in your digestive tract[/caption]
GETTING back into some semblance of post-summer routine can be stressful, but a calm nervous system sets the stage for a calmer gut.
Magnesium is your gut’s best friend when it comes to zapping stress.
Often referred to as nature’s relaxant, magnesium plays a role in more than 300 enzymatic reactions in the body, many of which are linked to stress regulation and muscle relaxation (including the muscles in your digestive tract).
Dark green leafy vegetables such as broccoli, kale and spinach are all excellent sources that can be added to autumnal salads for a magnesium dose.
Grazing on seeds when hunger hits – especially pumpkin and sunflower seeds – offer extra magnesium to keep you (and your gut) feeling more zen.
If you’re not getting enough magnesium from your diet you may want to consider taking a magnesium supplement.
Men require 300mg a day, while 270mg is recommended for women.
Magnesium supplements don’t cost the earth, for example Vitabiotics Ultra Magnesium costs £5.95 for 60 tablets – which works out as just under 10p a tablet.
SMART HYDRATE
Drinking at least two litres of water a day can keep digestion running smoothly[/caption]
THERE’S an easy way to keep digestion tip top – chugging back at least two litres of water throughout the day.
Water keeps digestion moving smoothly whilst allowing toxins to pass through your system. Pimp up your H20 with an electrolyte sachet (minerals that help to balance the internal fluid balance of your body).
Alternate plain water with warming herbal teas, including peppermint and fennel, which help to supercharge digestion and alleviate gut lag.
SEASONAL FIRST
Lean into seasonal foods slowly so your gut can adapt smoothly[/caption]
AS the seasons change, so should our plates.
It’s ‘see you later’ to courgette, cucumber, pepper, new potatoes and strawberries, and hello to roasted root vegetables, kale, cauliflower, crisp apples, juicy pears, and hearty squash.
By leaning into these seasonal foods slowly, your gut can adapt smoothly, without the shock of abrupt dietary change.
Try to add one or two new seasonal foods into your diet every two to three days so that your gut doesn’t get overwhelmed.
Every day habits could also be harming your gut health…
Every day habits harming your gut
Several factors can negatively influence gut health, either by altering its function or wiping out the beneficial bacteria (allowing bad bacteria to thrive). Here are some common ones:
A poor diet
High sugar and high-fat diets can lead to an imbalance in gut bacteria. This typically means processed foods, like cakes, biscuits, fried foods and more. Artificial sweeteners may also disrupt gut flora, and alcohol – particularly cocktails and mixers with high sugar – aren’t beneficial either.
Lack of fibre
Dietary fiber is essential for healthy gut bacteria and therefore, a diet low in fiber can negatively impact gut health. Fibre is in foods such as wholmeal bread, oats, jacket potato, fruits and vegetables.
Antibiotics
We all need to take antibiotics now and again, sometimes they are necessary. But antibiotics can kill beneficial gut bacteria along with harmful ones, leading to imbalances in the gut. Other medications like NSAIDs and proton pump inhibitors can also affect gut health. Make sure to implement gut health habits – or take a probiotic – during antibiotic use.
Stress
Stress affects us all but some are better than dealing with it than others. Stress can alter the gut microbiome and increase gut permeability, leading to a “leaky gut”. Symptoms include diarrhoea, pain and gas.
