How to Improve Your Gut Health
At Kilner, we're all about supporting healthy eating and healthy living in a sustainable way. Keeping our gut happy and healthy is a fantastic way to feel your best, and we've got tips and tools on how to do that.
Of course our Clip Top Jars and Wide Mouth Preserve Jars are great for making your own fermented and pickled foods that are great for your health, but have you checked out our Fermentation Jars, specifically designed to ferment foods? Our 3 Litre Fermentation Jar, 5 Litre Fermentation Jar and Set of 2 Fermentation Jars are designed specifically for easily fermenting different-sized fruits and vegetables.
Eat a diverse and healthy diet
Consume plenty of fruit, vegetables, and whole grains, as well as lean proteins and healthy fats. These sources of essential nutrients and support a balanced gut microbiome.
Consume fermented foods
Fermented foods are rich in beneficial probiotics that support a healthy gut. Examples include yoghurt, kefir, sauerkraut, kimchi, and kombucha. Incorporate these foods into your diet regularly for a happy gut. Our Fermented Red Cabbage and Apple recipe is a fan favourite, why not try it out?
Increase fibre intake
Ensure you’re getting enough fibre from foods like fruits, vegetables, beans, whole grains, etc. Fibre helps you have more frequent bowel movements and promotes the growth of good gut bacteria.
Stay hydrated
To keep your body hydrated, drink plenty of fluids throughout the day. Drinking enough water helps soften your stool and helps with digestion. If you're struggling to consume your daily water intake, why not try adding a variety of fruits and herbs to water to create an enjoyable and nourishing cold drink? Check out our Healthy Eating Guides for tried and tested cold drink recipes.
Recipes to help with gut health
We've put together a few recipes featuring probiotic, prebiotic and fiber rich foods to help feed a healthy gut.
Apple Cider Vinegar, Lemon & Ginger Gut Health Shot
Making a gut health shot involves combining ingredients that are beneficial for your digestive system. Here's a simple recipe for a gut health shot.
Ingredients
- 1 tablespoon apple cider vinegar
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon grated ginger
- 1/2 teaspoon raw honey
- A pinch of cayenne pepper (optional)
- 60ml warm water
Method
- In a small glass or shot glass, combine the apple cider vinegar, lemon juice, grated ginger, raw honey, and cayenne pepper (if using).
- Stir the ingredients well to ensure they are thoroughly mixed.
- Add the warm water to the mixture and stir again.
- Let the shot sit for a few minutes to allow the flavours to come together.
- Drink the gut health shot in one go. You can follow it up with a glass of plain water if desired.
Spinach, Banana & Pineapple Gut Health Smoothie
This recipe for a gut health smoothie includes all the ingredients known for their beneficial effects on digestion and gut health.
Ingredients
- 240ml plain Greek yoghurt (probiotic-rich)
- 120ml kefir (probiotic-rich)
- 30g spinach (fibre-rich)
- 1 ripe banana (fibre-rich, contains prebiotics)
- 100g pineapple chunks (contains bromelain, aids digestion)
- 1 tablespoon chia seeds (fibre-rich)
- 1 tablespoon ground flaxseed (fibre-rich)
- 120ml almond milk (or any other milk of your choice)
Optional: Honey or maple syrup for added sweetness
Method
- Place all the ingredients in a blender.
- Blend until smooth and well combined.
- Taste the smoothie and adjust the sweetness by adding honey or maple syrup if desired.
- Pour into a glass and enjoy!
This smoothie is full of probiotics, fibre and enzymes that support good gut health. The probiotic-rich Greek yoghurt and probiotic-rich kefir are packed with beneficial bacteria. Spinach, bananas, chia seeds and flaxseed are fibre-rich and help support good digestion. Pineapple is packed with bromelain which helps break down proteins and supports good gut health. You can add or change ingredients that you like or that have good gut health benefits.
