Simple Ways to Improve Gut Health
Gut health depends on a balance of the micro-organisms (bacteria, yeasts, fungi and viruses) that live in the digestive tract. Maintaining the right balance of these micro-organisms is vital for physical and mental health, good immune function and much more.
A healthy gut will take in vitamins and minerals more effectively, improve brain health, help maintain a healthy weight, ease bloat and boost ‘happy’ hormones such as serotonin and oxytocin. Here’s some simple ways to give your gut a helping hand.
Add More Fibre – Adults should eat around 30g of fibre every day, but most of us don’t consume anywhere near this amount. Fibre feeds our beneficial gut bacteria and has also been shown to reduce heart disease and some cancers, as well as reduce weight gain.
Increase your intake of fruit and vegetables, pulses, legumes and beans such as chickpeas, lentils and mung beans, as well as seeds and nuts.
Eat Foods with Polyphenols – These antioxidants boost healthy gut bacteria. Polyphenols can be found in nuts, apples, seeds, berries, olive oil, leafy greens, cauliflower, turmeric, red wine (in moderation) coffee and tea – especially green tea.
Cut Back on Sugar and Sweeteners – Bad bacteria love sugar and feed off it. If you make one change to improve your gut health, make it this.
Sugar substitutes are often used in low calorie foods, but studies suggest that some artificial sweeteners disrupt gut bacteria and can be as harmful as sugar. Research has also indicated that artificial sweeteners can negatively impact blood glucose levels due to their effects on gut bacteria. This means that artificial sweeteners may increase blood sugar despite not actually being a sugar.
Choose Whole Grain – Whole grains contain non-digestible carbs that can promote the growth of beneficial bacteria within the gut.
Wholegrains such as oats, brown rice, quinoa, whole wheat and millet are rich in fibre, too. Generally, ‘brown’ versions of foods – whether that’s pasta, rice or bread – are higher in fibre than more processed white versions and are much better for gut and overall health.
Eat Fermented Foods – These contain health boosting live bacteria known as probiotics. Good choices are unsweetened natural yoghurt, kefir, kimchi, a Korean dish made from garlic, cabbage and chilli, sourdough bread, pickles and soybean-based products such as soy sauce, tempeh (a high protein meat substitute).
Avoid Unnecessary Antibiotics – Although it’s often necessary to take antibiotics to combat infection, overuse can be damaging to good gut bacteria with some research reporting that even six months after their use, the gut still lacks several species of beneficial bacteria. If you need antibiotics, make sure you eat lots of foods that boost your gut’s good bacteria afterwards.
Don’t Smoke – Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer. Research has shown that smoking alters the intestinal bacteria by increasing potentially harmful micro-organisms and decreasing the levels of beneficial ones. These effects may also increase the risk of intestinal conditions, such as inflammatory bowel disease.
Love Garlic – Garlic is a gut superfood. It’s a great source of prebiotics –a type of fibre that feeds good gut bacteria. It also works as a natural antibiotic (killing off hostile bacteria).
It’s naturally high in inulin, a type of non-digestible carbohydrate that also feeds the good bacteria in your digestive system.
Basically, it acts as fuel for those bacteria to do their job better, which makes your gut function better overall. Other good sources of inulin include artichokes, leeks and onions.