Style: October 01, 2021

38 Style | Wellbeing
What to consume
Digestive juices and enzymes enable our food to break
down and are naturally produced by the aroma of food
and the act of chewing. Lemon juice or apple cider
vinegar (ACV) also prompt the secretion of digestive
juices. Start each day with a tall glass of warm water
and the juice of half a fresh lemon squeezed in, or two
tablespoons of raw ACV added. When choosing ACV,
opt for an organic, raw and unpasteurised one that has
the murky bits in the bottom; this is the ‘mother’ and is
a sign of quality.
Ensure you stay hydrated by drinking plenty of water.
Add fresh mint leaves or lemon slices, if desired. Sip
frequently across the day, but try to avoid drinking with
meals as this can dilute the acid and enzymes needed
for digestion. Stomach acid ideally sits at a pH of 2 and
water is around 7.
Have fresh fruit rather than dried, and enjoy it on its
own as a snack between meals. It is thought that fruit
ferments in our gut, particularly when consumed with
fats or proteins, so this is lessened when eaten alone.
Having one to two pieces of fresh fruit per day is ideal.
Fennel seeds, fresh ginger and cinnamon have
digestive properties so try adding these to food. Fennel
is nice as a rub on fish and chicken, or in oil-based
dressings. Cinnamon is great in smoothies.
Fermented foods are a beneficial addition to
your diet. Many cultures have used fermentation to
preserve their food when it’s in seasonal abundance.
Lacto-fermentation uses salt, and sometimes whey,
to encourage the ‘good’ bacteria (Lactobacillus) in
vegetables to flourish, producing lactic acid that staves
off ‘bad’ bacteria. There is a huge amount of research
that shows the benefits of having healthy bacteria living
in our intestines. Research has found that gut bacteria
actually secrete specific proteins that are similar to
hunger-regulating hormones, affecting both our food
cravings and mood. A healthy balance of good bacteria
in the gut also improves digestion and encourages
regular bowel motions. Try these fermented foods:
• Yoghurt (if you are not lactose-intolerant),
sauerkraut, kimchi and miso.
• Sauerkraut is fermented cabbage and offers vitamins
A and C as well as K2. With this, you would start
with one teaspoon a day on the side of a meal and
build it up to have with each main meal, if desired.
If you have a course of antibiotics, it is important to
supplement with a probiotic from a pharmacy or health
shop for at least 30 days after the course is finished, to
recolonise your gut.