FERMIO’s 4 Week Gut Health Challenge

Pivot your digestive health in the right direction with our 4 Week Gut Health Challenge. Like FERMIO’s range of wellness products, this challenge is designed to be flexible and easy to implement into busy lifestyles. We focus on replenishing your body with the good, not restricting or labelling “bad” food.

The 4 Week Challenge centers around FERMIO’s Nutritional Cleanse, a convenient and delicious way to Cleanse, Balance and Nourish your microbiome in one easy step. There’s no need to cut out caffeine, kick the carbs and replace everything in your pantry. Our cleanse is scientifically formulated to help you cleanse smarter not harder.

01

Enjoy your Nutritional Cleanse on an empty stomach first thing in the morning 30 minutes before food, or two hours after food. There is no need to dilute with water or mixers. The berry taste is delicious. Continue for seven days.

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HYDRATION is our main focus for Week 1. The Australian Guidelines for fluid consumption recommend 2.1 litres daily for an adult woman and 2.6 litres for adult men. There are so many health benefits for upping your water intake.

We need water for digestion, to absorb nutrients, to help us move, get rid of waste products, and to regulate our body temperature. Dehydration is one of the main causes of constipation, increasing your water will assist in keeping your bowels regular. If you don’t drink much water now, gradually increase your water consumption to ensure you are not running to the bathroom all day. A healthy bladder can hold up to two cups of urine, but it will take some time to adjust to your new intake.

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NOURISH yourself with easily digestible foods. If you experience regular digestive discomfort it can be tempting to stop eating. Undereating can also cause havoc on your digestive system, so instead focus on foods that are easily digested but high in nutrients. Smoothies are an excellent way to add nutrients from flaxseed, chia, almond butter, and clean protein powders. Cooked vegetables are easier on the digestive system than raw vegetables, go for soup over a salad. When you cook plant foods, you are starting the process of breaking down the fibre. Soups are amazing. You are getting all the nutrients, but your body has to do less work. Pack it with veggies and you’ve got diversity ticked for your gut bacteria.

04

CHEW, it sounds crazy but so many of us don’t adequately chew our food. Skipping this initial step means the rest of the digestive process must work harder to digest food properly. Eat mindfully, take time to slow down, chew your food and enjoy your meal. By slowing down you may find you feel full sooner but may also observe which foods make you feel uncomfortable.

01

This week you will finish the last shot of your Nutritional Cleanse in your box of 8. Then reduce down to two Nutritional Cleanse shots spread throughout the remainder of this week, consuming a total of three bottles this week. You should notice some positive changes in your digestive health. Less bloating and digestive discomfort and perhaps bowel regularity returning.

02

UP YOUR FIBRE, this week’s focus is on trying to slowly increase the diversity of plant-based foods in your diet. You can encourage a diverse microbiome and a good balance of gut bacteria by consuming different coloured foods. Blue and purple fruits are high in anthocyanins, which are powerful antioxidants that protect our cells from damage. Green and leafy veggies are packed full of minerals, vitamins, and fibre, which help to feed the good bacteria. Most Australian’s don’t eat the acceptable amount of fibre set out by Nutrition Australia

Visit their site for some great tips on incorporating more fibre in your diet.

03

CHECK YOUR SLEEP. Along with stress management, diet and exercise, sleep is key in preventing serious health conditions. Sleep is a valuable time for your body’s cells to rest and repair. While a perfect night’s sleep is not possible every night, you can implement some simple steps to head towards optimal sleep. Try to go to sleep and rise at around the same time every day. Turn off devices and screens 30 minutes before bed. Create a restful environment, darkroom, light music, meditation, whatever feels restful to you.

04

MANAGE YOUR STRESS. Easier said than done! There are good reasons to try and keep stress at a minimum. Our brain and gut are connected via the enteric nervous system, and the sympathetic ganglia. The state of your brain will affect your digestion. In other words, stress can make digestive discomfort worse. Try some stress management techniques to see what works for you. Breathwork, meditation, exercise, nature, find your zen!

01

This week you can reduce your Nutritional Cleanse to one 50ml berry flavoured shot every couple of days depending on how you feel. There are three bottles allocated for this week. Feel free to use them, anytime throughout the week.

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GET YOUR GUT GOING. Increasing your consumption of foods that feed good bacteria, such as fermented foods, can assist with building resilience in our gut microbiome. Some delicious, fermented foods to try include sauerkraut, miso, and kimchi.

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LIGHT MOVEMENT. We are not asking you to start training for a marathon, but 30 minutes of movement daily can boost your mood and energy levels. There are added benefits like weight control, strengthening bones, and better sleep. Movement can be a brisk walk, some stretching, or yoga. You do you, move in a way that brings you happiness.

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Use your remaining three Nutritional Cleanse shots this week. Space them out depending on how you feel. There is no right or wrong for which day you choose to use them. It’s up to you.

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PUT IT TOGETHER Hopefully you are experiencing the joy that is digestive wellness. You may feel boosted energy, fewer cravings, digestive comfort, and easier, regular bowel movements. We hope that the challenge has shown you that small changes can have a big impact. This week's focus is on bringing all the pieces together.

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PLAN YOUR MEALS. No, this is not meal planning, we know that isn’t for everyone, but making conscious choices about your diet and how you fuel your body is a vital piece of the puzzle. Thinking about your week can be a helpful tool to make sure you are getting a variety of different plant fibres. Remember to try and eat the rainbow. Having healthy snacks on hand is another great way to stop you from reaching for too many high-calorie, low-nutrient foods.

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MAKE TIME FOR THINGS THAT BRING YOU HAPPINESS. We get it, everyone is busy, but remember to stop and make time for what brings you happiness. Walk your dog, have coffee with your friends, a wine with dinner, Pilates class. You won’t regret it! Remember our brain-gut connection. Your digestive system will also thank you.

CONGRATULATIONS

You’ve completed FERMIO’s 4 Week Challenge, we hope you’ve enjoyed the process and have noticed some positive changes in not only your gut health but your overall mood and vitality. We hope that you take away the elements of this challenge that work for you and incorporate them into your diet and lifestyle. Our Nutritional Cleanse can be taken whenever you feel you might need a reset or a little hand getting back on track. It’s available in a 3 Day, 8 Day, or 4 Week pack. Cleanse smarter, not harder!