FOOD FOR... Gut HealingAs runners we want our digestive system to be in optimal health to help prevent digestive distress, which is known to affect many runners and could lead to compromised running performance. In this episode of our FOOD FOR…SPOTLIGHT SERIES, we highlight 4 foods (salmon, turmeric, kefir, banana) known to help reduce digestive inflammation, heal the gut lining and rebalance the gut microflora, so you can keep on running and achieving YOUR peak performance.  Show Notes (01:03)Outlining the four foods to be highlighted: Salmon, Turmeric, Kefir, and Banana then moving on to discuss the key nutrient in Salmon known to support gut healing: Omega 3 Fatty Acids (09:01)Moving on to discuss the key gut-healing nutrient of Turmeric: Curcumin(12:25)Now considering the influence of Kefir on gastrointestinal health and healing: thinking about its influence on the gut microbiota. (16:15)Thinking about bananas and how they may support to gut healing: discussing their soluble fibre and insoluble fibre content as well as their content of the amino acid cysteine, which is important for glutathione production.  (20:47)Discussing meal ideas and recipes utilizing the four foods known to support gut healing. Initially thinking about salmon and turmeric. Some great ideas to inspire you in the kitchen and all of them quick and easy to prepare.  (27:48)Now moving on to meal and recipe ideas for kefir and banana. Some more great ideas to inspire you in the kitchen.  (32:37)Compiling a one-day meal plan for you to help you introduce salmon, turmeric, kefir and banana into your diet to support gut health and healing for your running. (36:41)Key Takeaways: nutrients of each food and how they could support your running:Salmon’s key nutrient is omega 3, which is anti-inflammatory so could help reduce the risk of injury and illness from runningTurmeric’s key nutrient is Curcumin, which is also anti-inflammatory and a potent antioxidant so may support the neutralisation of free-radicals produced from the metabolic processes of runningKefir’s benefits to health are the beneficial bacteria it contains, which will help support a runner’s immune system, in the digestive tract but also systemically.  Bananas key nutrients are the fibres, cysteine and quick release CHO they contain. So, they are excellent at fuelling our running as well as supporting the digestive tract.Related Episodes:Episode 3: Avoiding Digestive Issues as a RunnerEpisode 14: Endurance Running and the Immune System Disclaimer:The suggestions we make during this episode are for guidance andadvice only, and are not a substitute for medical advice or treatment.If you have any concerns regarding your health, please contactyour healthcare professional for advice as soon as possible.Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion

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