In last three blogs we focused on how you can help your body to lower the set point which can lead to sustainable weight loss and better long-term health. This week we want to close this topic with the focus on gut health and emotional eating.
First, a healthy gut microbiome, supported by a diet high in fiber, fermented foods, and prebiotics, can influence metabolism and weight regulation, potentially affecting the set point. Steps you can take to support your gut health are:
Increase Fiber Intake: Eat a variety of high-fiber foods, such as:
Vegetables: broccoli, spinach, carrots, sweet potatoes
Fruits: berries, apples, pears
Whole grains: oats, quinoa, brown rice
Legumes: lentils, chickpeas, black beans
Reduce Processed Foods: Limit your intake of highly processed, high-fat, and high-sugar foods, as they can disrupt the gut microbiome. Opt for whole, minimally processed foods whenever possible. If you need some extra proof on why ultra-processed food are such a problem, this TEDx Talk from award-winning broadcaster and practicing NHS doctor, Chris van Tulleken, covers it.
Incorporate Probiotic-Rich Foods: Eat fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha, which contain live, beneficial bacteria. These probiotic-rich foods can help replenish and maintain a healthy gut microbiome.
Consider Gut-Supportive Supplements:
Probiotics: These supplements contain live, beneficial bacteria that can help restore and maintain a healthy gut microbiome.
Prebiotic supplements: These provide food for the beneficial bacteria in your gut, promoting their growth and activity.
Digestive enzymes: These can help improve the breakdown and absorption of nutrients, supporting overall gut health.
Second, developing strategies to cope with emotional triggers for overeating, such as mindfulness, therapy, or support groups, can help manage weight more effectively. Here are some examples of how to address emotional eating:
Identify Emotional Triggers:
Recognize the specific emotions or situations that lead you to turn to food for comfort or distraction, such as stress, boredom, anxiety, or sadness.
Keep a food and mood journal to help identify these triggers.
Practice Mindful Eating:
Slow down and be fully present when eating, focusing on the taste, texture, and smell of the food.
Avoid eating while distracted by activities like watching TV, working, or scrolling on your phone.
Find Healthy Coping Mechanisms:
Develop alternative strategies to manage your emotions, such as taking a walk, calling a friend, or practicing deep breathing exercises.
Engage in activities that bring you joy and relaxation, like reading, listening to music, or pursuing a hobby.
Avoid Restrictive Dieting:
Strict diets can often lead to feelings of deprivation and a cycle of binge-and-restrict behavior, which can exacerbate emotional eating.
Focus on developing a healthy, balanced relationship with food and your body.
Practice Self-Compassion:
Be kind and understanding towards yourself when you experience emotional eating episodes, rather than criticizing or shaming yourself.
Acknowledge that emotional eating is a common coping mechanism and that with practice, you can develop healthier ways to manage your emotions.
Remember, addressing emotional eating requires a multi-faceted approach that combines self-awareness, mindfulness, and the development of healthier coping strategies. By addressing the underlying emotional drivers, you can break the cycle of emotional eating and cultivate a more positive relationship with food.
If you wish to find out more about the set point theory, I can highly recommend this book.