Our gut plays an integral role in our overall health. It is where our food/nutrients are digested and absorbed.
It is where over 70% of our immune system is found, which helps us fight against infections and inflammation and it has also been found to play an integral role in mental health because of it’s link with our brain- ever heard of the brain-gut-axis?
We have millions of bacteria in our gut which are known as our gut microbiome. Some of these are beneficial and some are not. The good news is that there are many things we can do to support our gut and overall gut microbiome health.
1.Include more plant based foods in your diet
Plant based foods contain a variety of fibre and prebiotics, which provide our gut bacteria with the fuel that they need to thrive.
We want to aim for about 25-30g of fibre per day.
Tip: try to eat 25-30 different plant foods per week. This will provide you with a variety of types of fibre and micronutrients.
Examples of plant based foods are:
● Whole grains (when choosing your whole grain products, choose ones with a fibre content of >6g per 100g)
● Fruit: aim for 2 servings a day
● Veg: aim for 2-3 cups per day
● Nuts
● Legumes
Remember to eat the rainbow- different coloured whole foods all contain different nutrients that give our bodies everything they need to thrive!
2. Include probiotics on a regular basis.
Probiotics are live bacteria that support gut health ie the good bacteria. These can be found in fermented foods such as fermented dairy and fermented veg like sauerkraut/kimchi/ pickles orkombucha.
What else can we do to best support our gut health?
○ Limit processed foods
○ Limit high sugar foods/drinks
○ Limit alcohol as it can disrupt digestion
○ Manage stress
○ Get adequate rest
○Exercise incorporating the above has been found to yield positive results on gut health, overall inflammation, digestion, energy levels as well mental health!