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If you’ve dipped into the world of wellness trends in the last little while, you’ve probably heard the term ‘gut health’ thrown around quite a bit. While TikTok might offer an overwhelming fount of content on the topic (not all of it accurate), there is no doubt that the microbiome in our digestive system plays a crucial role in our overall health and wellbeing.
As HBF Health Coach and Accredited Practicing Dietitian, Mary du Heaume, puts it, “The state of our gut microbiome has a profound impact on more than just our gut and has the potential to influence many other aspects of our health”. So, we’ve asked her to spill the digestive-soothing tea on some things you can do today to potentially improve your gut health.
But first, let’s get down to gut health basics—what exactly is gut health?
Gut health refers to the gastrointestinal system’s performance. It’s all about your gut’s ability to absorb nutrients and fuel your body without any pesky digestive side effects. You know, tummy troubles like nausea, bloating, gas, constipation or diarrhea.
As for the importance of gut health, it’s in the big leagues with your circulatory, respiratory, and nervous systems. Aside from the fact that we depend on our gut for our absorption of nutrients, it’s also associated with 70% of our immune cells—so pretty important.
The good news is that, with a bit of know-how and lots of delicious and nutritious food, you can work towards improving your gut health with every meal. Here are du Heaume’s top six tips to help support your gut health.
Eat Adventurously
Du Heaume’s first tip is simple—diversify your diet. She notes that “many studies show that a high-fibre dietary pattern with an emphasis on whole plant foods helps to promote and maintain a healthy gut microbiome. Aim to include 30 different plant foods each week and boost your fibre intake to at least 30g a day.”
A great way to do this is by challenging yourself to eat a vegetarian dinner at least once a week. Going veg one night a week can encourage you to rely on fruits, vegetables, nuts, seeds, and legumes, exposing your gut to a broader range of nutrients.
Don’t be afraid to diversify your grain intake as well. Try introducing grains like oats, barley, quinoa, buckwheat, brown rice, corn, and teff. Head over here for five foods you can incorporate into your daily diet to improve your gut health.
Add Some Colour To Your Diet
Another way to ensure you’re consuming a wide variety of nutrients is to keep things colourful. “Nutrients such as polyphenols and antioxidants in plant foods play an important role in protecting our cells from oxidative damage and provide food for our gut microbes.” du Heaume informed us.
She went on to explain that colour can be a good indicator of these nutrients in food, so we should try to eat a rainbow of colours wherever possible. We’re talking purple cabbage, dark leafy greens, pumpkin, radishes, and anything you can think of that would contribute to a vibrant rainbow on your plate. Other sources of these nutrients include tea and coffee (win!), herbs and spices, extra virgin olive oil and good-quality dark chocolate.
Discover The Power Of Fermented Foods
If you haven’t heard about the powerful forces of fermented food, we’re here to change that. According to du Heaume, you should, “give your microbiome a boost of good bacteria by including fermented foods.” Whether your fermented flavour of choice is kimchi, sauerkraut, tempeh, kombucha, or good old yoghurt, treat yourself to something fermented at least once a week.
Keep Your Plate Natural
It probably won’t shock you to hear that highly processed foods aren’t great for your gut. In fact, eating too many processed food products can throw off the bacterial balance within your gut microbiome. Du Heaume also notes, “emerging research suggests some artificial sweeteners may disrupt glucose metabolism by changes in the gut microbiome.”
The best thing to do is eat naturally occurring foods that have been through minimal processing wherever possible. That means plenty of ‘whole foods’ and fewer processed meats, and foods with added sugars and unhealthy fats. We’re not suggesting you cut out every processed food entirely, but aim for a healthy balance.
Keep Moving To Keep Things Moving
Like most parts of our bodies, our gut doesn’t operate independently. Our gut health is intrinsically linked to the health of our other bodily systems, so if we want to keep that part healthy, it’s recommended we take care of all the others too.
Beyond diet, one of the best ways to can keep overall health in check is with—you guessed it—plenty of exercise and physical activity. As du Heaume puts it, “regular exercise can help with gut motility (the ability of the muscles of the digestive tract to undergo contraction) and help prevent constipation along with a high-fibre diet and good hydration”.
As Always, Drink Up
Speaking of hydration, u Heaume’s final tip may simultaneously be the most obvious and the most important, “Keep well hydrated by drinking plenty of water”. There’s a reason that every dietitian raves about the power of H20—It is an essential part of your digestive process that quite literally keeps everything flowing.
All in all, du Heaume makes working towards a healthy gut sound pretty straightforward. Drink water, eat a variety of foods, move your body and lay off the prosciutto from time to time. Of course, if you’re experiencing any troubling gastrointestinal symptoms, speak to your GP first to rule out the serious stuff and to find out what approach is best for you.
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This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.
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