Support your Digestion on a Vegan Diet
Many of you will be trying out a Vegan diet this January as part of Veganuary, the now annual month long campaign to encourage people to try a Vegan diet for January and maybe beyond. Diet is a vital way for us to ensure we are looking after our guts and all the microorganisms that live there and well-balanced Vegan diets can be very beneficial for overall health and digestive function. Vegan diets rich in fibre, water, prebiotics, probiotics and bitter herbs can help to support good digestion.
Dietary fibre is the part of a plant that passes through the body undigested. Insoluble fibre found in grains, vegetables, nut and seeds is very important for our microbiome. Our good bacteria work on this indigestible plant matter, fermenting it and producing their energy source enabling them to grow and multiply. Soluble fibre like that found in oats, fruits, beans and pulses helps to aid digestion and bind toxins to remove out of the body. Fibre can’t function properly without water, so it’s important to have adequate fluid intake through liquids and high water containing foods like fruit and water rich vegetables.
Prebiotics are types of fibre that friendly bacteria in the gut feed on. Foods like chicory root and dandelion greens, contain inulin which nourishes bacteria, supports digestion, as well as having anti-inflammatory and antioxidant properties. Garlic, onion, leeks and jerusalem artichokes are great prebiotics to feed your good bacteria and support digestion. Check out our Regenesis symbiotic which contains artichoke and chicory to feed your bacteria, support the liver, and help with digestive transit.
Another important addition to support your digestion are fermented foods and drinks. Fermented foods are rich in enzymes and probiotics required for healthy gut function. Probiotics help to replenish the beneficial flora, and when we have a balanced gut flora it helps to keep pathogenic bacteria in check, supporting our digestive function and our overall health. Dairy free kefir, kombucha and sauerkraut are great ways to get in your daily dose of fermented nutrition. All our supplements utilise a unique kefir-kombucha fermentation which means they are rich in beneficial microrganisms, nutrients and enzymes to support digestion and are easier to digest and absorb due to their fermented nature.
Many herbs can also help to support your digestion, you can try them in teas or you can find many of them in our supplements. Herbs like fennel have traditionally been used as a digestive aid. Fennel is antispasmodic, anti-inflammatory, antibacterial and helps to relieve bloating, gas and cramps. Ginger is another great choice to support digestion- it can assist with gas and bloating and nausea. Peppermint has a soothing effect on the stomach and intestine, and will reduce digestive discomfort by relaxing the muscles in your gut.
When switching to a Vegan diet you may notice digestive changes due to introducing a new array of foods and the increased fibre that our bacteria like to ferment which can cause bloating and heaviness. Here are some tips to support your gut health…
- Try to base your diet around whole foods and reduce packaged, processed foods.
- Take time to chew food properly. Digestion starts in the mouth.
- Eat in a stress free environment and focus on your food. Turn off the television and don’t eat when you are stressed. Your brain and digestive tract are interconnected, so stress can impact the effectiveness of your digestion.
- Supporting the liver to work efficiently and effectively is key to having a healthy digestion. Consume liver supporting foods like beetroot, turmeric, leafy greens and bitter herbs such as dandelion and milk thistle, or our regenesis symbitotic.
- Stay hydrated. Water is important for digestion as we need water to digest solid food and absorb nutrients properly.
It’s important to make dietary changes slowly, but you can also support your gut health with our Your Flora range of kefir-kombucha fermented symbiotics to ensure good digestion. Our Your Flora range of fermented supplements are all Vegan friendly, unlike most of the probiotic products on the market which are grown on dairy cultures and not suitable for a Vegan diet.
Our Your Flora kefir-kombucha fermented food supplements are a natural way to support gut health and encourage a rich and diverse ecosystem to optimise health, they make the perfect addition to your Vegan diet.