20 Tips for Good Gut Health & Beautiful Skin

Lifestyle, Nutrition Advice
beauty-chef

So excited to feature Carla Oates, ‘The Beauty Chef‘ on the blog today – sharing her top tips for a healthy gut and a glowing you! Take it away Carla xx

 

At The Beauty Chef, we believe beauty begins in the belly. Digestive health is key for healthy, radiant skin. Our gut is where 70% of the immune system lies, where we metabolise hormones, where we make detoxifying enzymes and where we make nutrients, and so much of what goes on in our digestive system can impact our skin. The skin, hair and nails are the last places to receive nutrients, as they go to more important organs first, so nutrition is important for glowing skin.

 

Here are my Top 20 tips to ensure your gut is in tiptop shape giving you the best chance for beautiful, healthy skin.

 

 

  1. Eat low HI (human intervention) foods.

 

  1. Eat foods rich in prebiotics. Prebiotics help boost the growth of friendly bacteria. These include food substances rich in soluble fibers including found in asparagus, bananas, endive, chicory, garlic, globe and jerusalem artichokes, sweet potato, leeks, onions, legumes (soaked overnight to reduce anti-nutrients), brussel sprouts and apples.

 

  1. Consume lacto-fermented foods such as sauerkraut and kefir and The Beauty Chef Inner Beauty Powders and Boosts.

 

  1. The combination of prebiotics and probiotics helps promote a healthy gut more than either consumed alone.

 

  1. Favour organic foods, they’re far richer in nutrients and free of nasty chemicals that compromise gut health.

 

  1. If your gut is in bad repair, it may take a while for it to heal and get your own digestive enzymes working efficiently. Digestive enzymes may be helpful for a period of time.

 

  1. Eat smaller meals and chew food slowly so it liquefies before you swallow. Saliva contains digestive enzymes that help break down foods.

 

  1. Avoid drinking with your meal as it dilutes digestive enzymes.

 

  1. Acidity in the body encourages unfriendly bacteria. Reduce acidity in the body by eating more alkalising foods including your green leafy veggies and reduce your intake of acid forming foods.

 

  1. Try not to eat when you are angry or stressed as your body’s fight or flight response predominates at those times, meaning digestion is not a priority and is slowed.

 

  1. Grains and legumes provide a great source of fibre to aid detoxification but can be hard for some people to digest and contain anti-nutrients. If you consume grains and legumes, either soak them or ferment them to make them easier to digest. This helps to neutralise anti-nutrients too. It may be worth avoiding them for a while in the initial stages of healing gut health.

 

  1. Lemon juice helps stimulate digestion. A shot of lemon juice before all meals can be a good aid to digestion.

 

  1. Gluten and dairy sensitivities are quite common, so these kinds of foods are probably best avoided as they contain proteins that are hard to digest. Fermented dairy such as yoghurt are easier to digest.

 

  1. Animal proteins can be hard to digest so are best cooked slowly in soups and stews. Spices such as garlic, ginger, cumin, cayenne and black pepper can be added to animal proteins to aid digestion.

 

  1. Vegetables are best steamed or sautéed as an excess of raw vegetables can weaken digestion.

 

  1. Meat bone broths are high in minerals and other essential nutrients and are excellent for healing gut lining.

 

 

  1. Other beneficial gut foods include leafy greens. Studies show that they essential for feeding the good bacteria, limiting the ability of bad bacteria to colonise the gut.

 

  1. Stop bad bacteria in their tracks; avoid refined foods and sugar.

 

  1. Coconut oil is helpful for gut health as it contains lauric acid, which is anti-bacterial and anti-fungal. 20.

 

  1. Herbs that may aid digestive health include: fennel, ginger, peppermint, dandelion root, gentian root, slippery elm, licorice root, meadowsweet, aloe vera, calendula, marshmallow root, golden seal, St Mary’s thistle.

 

To find out more, head to www.thebeautychef.com. 

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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.

@maddy_walters

Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!

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Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!

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I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

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I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

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My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.

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