are some simple ways you can improve your
inner ecology in the run-up to Christmas:1
Swap the latte for a fennel tea. Clinical
studies have shown that drinking 2-3
cups of fennel tea every day can help
regulate contractions of the small intestine
and gas expulsion too. Fennel also relaxes
the gut, which can help relieve GI tract
spasms.2
Strengthen your inner ecosystem
by eating pickled vegetables. A daily
spoonful of pickled vegetables are
really good for your gut. They’re rich in
enzymes, vitamins and nutrients and help
to balance your inner ecosystem and
enhance digestion. Vegetables are very
easy to ferment and you can experiment
with different combinations, even adding a
Christmas twist.3
Eliminate sugary, carbonated drinks.
Studies show that drinks with high
levels of sugar or containing artificial
sweeteners can change how your gut
bacteria metabolises energy. They can also
trigger an inflammatory response altering
the good bacteria and yeast living in your
digestive tract.4
Try a good quality probiotic
supplement. The best way to support
gut health is to introduce probiotics.
There are many different types on the
market but only a handful are supported
by sound clinical evidence. One Delaney
recommends to her patients is Alflorex
(alflorexbiotics.com, £29.95), a food
supplement containing the unique 35624
culture. This has been clinically studied in
IBS patients and has been shown to increase
regularity, decrease gas and bloating and
help prevent constipation and diarrhoea.5
Watch your alcohol intake. At this
time of year, it’s so easy to indulge
in the celebrations. Remember that
drinking alcohol excessively can reduce the
number of healthy bacteria in your digestive
tract. Alcohol is also a real irritant to the gut
and can contribute to GI symptoms such as
bloating and diarrhoea. Make sure to have
some alcohol free days over Christmas and
alternate your drinks with non-alcoholic
varieties or perhaps choose wine spritzers
instead of wine.om living
digestive system prepared.”
However, the digestive system is not
affected by diet alone but can also be
disrupted by stress, emotional upset
and anxiety all of which tend to be in
abundance at this time of the year. Stress
triggers a change in pH levels (the acid/
alkaline balance) of the digestive tract
leading to an overgrowth of harmful
organisms such as unfriendly bacteria,
yeast (candida) and protozoa which can
lead to diarrhoea, constipation, bloating
and painful trapped wind.
Fortunately, there’s mounting evidence
that a healthy ecosystem of gut bacteria can
bring a wide range of health benefits. Here