Nourish a Healthy, Happy Gut

June 27, 2024 4 min read

Nourishing your gut and your bowel is vitally important for all Australian’s, particularly when considering bowel cancer's impact on our community.

According to Bowel Cancer Australia, cancer of the bowel affects around 1 in 13 Australians (there were over 15,500 diagnoses in 2021 alone). These confronting statistics hit home the importance of maintaining optimal bowel health through preventative measures. During Bowel Cancer month in Australia, we’ve put together a few tips for improving gut health through diet and explore the benefits of adding activated nuts and seeds to your meals to help boost your bowel health.

ACTIVATED NUTS AND SEEDS: YOUR GUT'S BFF!

If you’re an activated nut lover and you’ve been wondering if consuming nuts on a regular basis really is good for bowel health, the answer is yes! Activated nuts are a great source of protein, healthy fats, dietary fibre, vitamins and minerals and experts recommend a 30g serving per day … though our nuts taste so good, sometimes it’s hard to stop! Our activated nuts and seeds are soaked, sprouted, and slow dried to help improve nutrient absorption by reducing phytic acid and enzyme inhibitors. They're also packed with enzymes that aid digestion and nutrient absorption and they deliver quality dietary fibre for regular bowel movements and a healthy gut environment!

GUT HEALTH BARS

Get the whole family eating fibre-rich foods from a young age. This quick and easy recipe can be whipped up in no time and will keep you regular and fuel you naturally.

INGREDIENTS:

• 1/4 cup crushed 2die4 Live Foods Activated Walnuts⁠
• 1/4 cup crushed 2die4 Live Foods Activated Almonds
• 1 cup 2die4 Live Foods Activated Sunflower Seeds⠀⁠
• 1/2 cup flax seeds⠀⁠
• 1 1/2 cups rolled oats
• 2 tbsp Chia seeds⠀⁠
• 3 tbsp psyllium husk (essential as this is what holds it all together!!)⠀⁠
• 1 tsp sea salt flakes⠀⁠
• 1 tbsp organic honey
• 3 tbsp olive oil⠀⁠
• 1 1/2 cups filtered water

METHOD:

1. Place all of the dry ingredients in a large bowl and mix well.
2. In a saucepan over a low heat, melt the coconut oil, cacao butter, peanut better, vanilla and coconut nectar.
3. Pour the wet ingredients over the dry and mix very well to combine. Transfer the mixture to a lined slice tin and press down very well. I placed another sheet of baking paper over top to smooth out and press down well.
4. Refrigerate for 2-3 hours until firm and then cut into bars.
5. If you wish to add the chocolate drizzle, I simply melted down some dark raw chocolate that I buy in bulk from my local health food store. You can melt down a block of any chocolate you love and drizzle over top. Return to the fridge again to set.

GUT-FRIENDLY TIPS

Looking to improve your gut health naturally? Try these simple tips:

• Add fibre-rich foods. Foods such as whole grains, fruits, veggies, nuts, seeds, and legumes help promote regular bowel movements.
• Stay hydrated: Drinking water aids digestion, prevents constipation, and help remove waste efficiently.
• Pre and probiotics: Add yoghurt, kefir, sauerkraut, or kimchi for healthy gut bacteria.
• Eat Mindfully: Chew thoroughly and avoid overeating so you don’t overburden your digestive system.

ALTERING YOUR RISK

Your diet and your lifestyle can influence your risk of bowel cancer. Here’s a few things you may consider altering to lower your risk.

• Drink less alcohol. Your risk of bowel cancer increases when you consume two or more alcoholic drinks per day.
• Stay a healthy weight. Bowel cancer risks increase as your your body weight (BMI) increases.
• Exercise. Regular physical activity can reduce colon cancer by 16%, according to Bowel Cancer Australia, so get moving.
• Limit red meat intake to three times per week and remove processed meats such as salami or ham from the diet.
• Limit processed foods: Choose whole, natural foods to avoid inflammation and support gut balance. 

MAKE THIS GOOD-GUT NUT LOAF

Packed with wholefood plant protein, healthy fats, fibre, ferments, greens, probiotics, and prebiotics, this loaf delivers plenty of fibre and those all-important good gut-bugs.