6 Tips to Improve My Gut Health
Gut health is all the hype at the moment, so what actually is gut health and how can it impact on your overall wellbeing? This is one of my favourite trending health topics because it focuses adding variety and diversity in the diet rather than restriction and there is so much exciting research emerging in this area!
What is Gut Health?
Gut health describes the functioning of the digestive tract which breaks down and absorbs nutrition from our food as well as the health of our gut microbiome. The gut microbiome is the community of bacteria living inside our gut. If we have good gut health we have a well-functioning digestive tract, free from disease and a good balance of healthy bacteria.
When we provide these bacteria or ‘microbes’ in our gut with their favourite fuel they produce beneficial metabolites known as short chain fatty acids (SCFAs). These can have a range of health benefits including: strengthening the lining of the bowel, improving our health and immunity.
The different strains of bacteria in the gut can change depending on the types of foods and drinks you consume. Eating patterns rich in dietary fibre and a range of different plant foods are associated with positive effects on gut health.
What is Gut Dysbiosis?
A diet high in refined, processed foods and low in fibre such as the typical Western Diet is associated with adverse changes in gut bacteria or ‘dysbiosis’. This can lead to an increase in bacterial species associated with inflammation and chronic disease.
Research has shown a link between gut microbiota dysbiosis and a range of chronic health conditions such as diabetes, heart conditions, obesity, cancer, gastrointestinal conditions, irritable bowel syndrome and neurological disorders.
Some of our Dietitian’s keys dietary tips to improving your gut health
Plant diversity
Eating a variety of different plant foods is one of the best ways to increase the diversity of healthy microbes in your gut and improve gut health.
Studies have found eating 30 different plant foods per week can lead to more diverse populations of healthy microbes living in the gut.
Some great ways to increase diversity include:
- Shop for seasonal vegetables
- Switch up your fruits and vegetables in your weekly shop
- Add herbs and spices to your meals
- Have a meat free meal at least once per week based on legumes or tofu
- Use mixed grains (e.g. mixed brown rice and quinoa)
- Fill half your plate with vegetables & aim for 3 different colours
- Top your meals with mixed nuts and seeds
- Use mixed stir-fried vegetables
Prebiotics are the foods that feed the beneficial bacteria that live inside the gut.
Polyphenols are antioxidant compounds found in plant foods, these are also considered prebiotic foods as they are fermented by the bacteria in the gut to produce SCFAs.
Legumes are a fantastic source of dietary fibre and including 2-3 serves of legumes per week is associated with reduced risk of type 2 diabetes, cardiovascular diseases, higher fibre intake and assists with weight management.
Wholegrains are a fantastic source of dietary fibre and prebiotics. Getting a range of different wholegrains can help to work towards your 30 different plants per week.
Try include a variety of different grains.
Ditch the detox
There is no need to go on restrictive diets to improve your gut health. It is not essential to go completely vegan, gluten free, grain free or try the next juice cleanse to improve your gut health. In fact, studies show those following gluten free diets tend to have lower intakes of dietary fibre... our gut bugs favourite fuel source!
When we restrict the variety of foods we eat we also reduce the diversity of bacteria in the gut.
The key is variety and diversity of plants, basing your meals around plenty of fruits, vegetables, wholegrains and legumes is a fantastic way to achieve this!
Do you need further guidance?
If you have troublesome gut symptoms or would like to learn more about how to optimise your gut health through nutrition our Accredited Practising Dietitians can provide you with personalised advice.
Get in contact if you would like to book a consultation.