If you’re a woman over 40s and feeling less than fabulous - bloated, sluggish, or just not like yourself - your gut healthy could be the missing piece.
Everywhere you turn, there’s is so much advice on what to eat, what to avoid or which supplements to take. This overload of information of information can feel overwhelming.
Often, the advice is extreme. Do you really need to give-up on beans or only eat meat? These diets might work for some but they’re not one-size fits all solutions. The truth is, these extreme diets often cut out the very foods that your gut needs to thrive!
Some things like ultra-processed foods, sugary treats and too much alcohol are not great for our gut health. But filling your plate with more fibre-rich vegetables is the sweet spot. This simple shift can help reduce bloating, boost energy, keep your regular, balance blood sugars, and even support weight loss - especially during perimenopause, when your body is going through so much changes.
Ready to start making the shift toward better gut health?
Here are 8 easy ways to add more vegetables to your diet:
1. Make Vegetables a Non-Negotiable at Meals: The more variety, the better! Each colour brings different nutrients and antioxidants to the table, helping you feel vibrant and healthy.
2. Pre-Cut Your Vegetables for convenience: Are you tired of finding wilted vegetables in the back of the fridge? Pick a day, listen to a podcast or turn up the music. Make it fun as you pre-cut your vegetables. They are easy to grab and use throughout the week.
3. Stock Up on Chopped Kale or Salad Kit Blends on Hand:
Quick, colourful and nutritious options. These are lifesavers for busy days or when you’re just too tired to prep.
4. Experiment with Different Cooking Methods: Not a fan of boiled Brussel sprouts? Then try roasting them or eating them raw in a salad for a delicious twist. Changing how you cook vegetables can make all the difference.
5. Keep Frozen Veggies on Hand: Perfect for those days when fresh just isn’t an option. They are nutritious and super convenient.
6. Place Pre-Cut Veggies at Eye Level:
Like the saying “out of sight, out of mind!” Keep them where you can see them, so you’re more likely to use them before they go bad.
7. Explore Farmers Markets: Find fresh, local produce, and challenge yourself to try a new vegetable each visit. It’s a fun way to discover new flavours!
8. Grow Your Own Herbs or Vegetables: There’s nothing like the satisfaction of adding home-grown herbs like dill, cilantro, and parsley to your salads or dishes for a burst of flavour.
Why your body needs more vegetables:
- Rich in vitamins, minerals and nutrients that support your overall health.
- Low in calories
- High in fibre
- Help feed the good microbes in your gut
- Help with feeling full
- Keep you regular
- Helps with blood sugar control
Tips to Get Started:
- Set a Goal: Start simple, like adding vegetables at dinner. Once this feels easy, increase to every meal.
- Plan for Busy Days or When Tired: Have pre-cut vegetables or a salad ready for those days when you are short on time or energy.
- Try Different Ways of Preparing Vegetables: If you’re not a fan of a certain veggie raw, then give it a second chance by roasting or steaming it.
Don’t settle for feeling off because you’re over 40 - your gut health is key. If you are looking to improve your health, manage your weight or simply feel your best, personalized nutrition is essential.
As a dietitian specializing in women's wellness and gut health in Ontario, I can help you navigate this journey with a personalized nutrition plan tailored to your body’s unique needs.
Curious about how small changes can make a big difference for your gut health? Let’s chat! I’d love to help you create a personalized nutrition plan that fits your unique needs and helps you feel fabulous at any age.
Click the link above to book a call with me. Let's make feeling amazing your new normal!
