5 simple tips for better gut health
The gut microbiome is a complex and dynamic community of microorganisms that reside in the digestive tract, primarily in the intestines. This ecosystem includes trillions of bacteria, viruses, fungi, and other microbes, each playing a unique role in maintaining and influencing various aspects of human health.
Each one of us has a unique gut microbiome, which is influenced by our individual diet and lifestyle. Understanding how you can support your own gut microbiome, and nurture the beneficial bacteria in your gut can help you experience better gut health and overall improved health & wellness.
Benefits of enhanced gut health include:
1. Improved digestion
2. Enhanced immune function
3. Better mental health
4. Reduced inflammation
5. Improved weight management and metabolic health
5 really steps towards better gut health:
1. Prioritise Diversity of Plants
A varied diet can lead to a more diverse microbiome, which is beneficial for gut health. Studies have shown that diversity of the gut microbiome even protects against pathogens. Incorporate a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals to maximise the diversity of your microbiome. Each type of food supports different types of beneficial bacteria which is why diversity is so important.
2. Consume Probiotics and Prebiotics
Probiotics are live beneficial bacteria found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha.
Prebiotics are non-digestible fibres that feed these good bacteria, found in foods like garlic, onions, leeks, asparagus, bananas, and whole grains.
Think of probiotics like planting seeds of good bacteria into your gut, the seeds need to be looked after and fed for them to grow, this is where the prebiotics come in.
Tip: why not try a gut friendly breakfast of kefir, blueberries, nuts and seeds?
3. Eat Mindfully and Chew Thoroughly
Eating mindfully and chewing your food thoroughly can aid in better digestion and nutrient absorption. I recommend chewing at least 20 times. Taking the time to eat slowly and chew well can help your digestive system to function more effectively and reduce the likelihood of any digestive discomfort.
4. Limit Sugar and Processed Foods
High amounts of sugar and processed foods can negatively impact the gut microbiome and drive further inflammation in the body. Reducing your intake of these foods and replacing with natural whole foods can help maintain a healthy balance of gut bacteria.
5. Manage Stress
Chronic stress can harm your gut health. Whilst it may not be easy to remove the things in your life causing stress, practices such as meditation, yoga, deep breathing exercises, and regular physical activity can help build your stress resilience and support you to manage stress levels.
If you are interested in learning more about your own gut health book a free 15 minute consultation to discuss my gut transformation programmes.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577372/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4837298/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9455721/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957428/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/
https://www.nutrition.org.uk/nutritional-information/fibre/