This month is Gut Health month, a time when nutritionists and dietitians promote healthy eating principles that can help people thrive from the inside out. Gut health has been a topic which has gained interest in recent years for good reasons.
Nourishing your gut with good nutrition is crucial to improving your health and wellbeing. In this post, a student dietitian from the University of Sydney will explain why you should care for your gut. They will also share tips on how to improve your diet. This will help your gut stay healthy and can in return care for you.
Why does Gut Health matter?
There are many microbes including bacteria which live inside our gut and feed on remnants of the foods we eat. Our gut microbes in return can affect how we absorb nutrients.
The gut is a strong indicator of overall health and wellbeing. If you have ever experienced bloating, gas or constipation, you know that these symptoms can leave you feeling uncomfortable and unproductive. However, a healthy gut is also linked to reduced risk of many long-term diseases like heart disease and diabetes (Lee et al., 2024).
Recent evidence suggests that gut health can have direct impacts on the brain (Schneider et al., 2024). For instance, good gut microbe diversity can help support memory, mood and learning, whilst poor gut health is associated with cognitive disorders and inflammation.
What Foods are Good for Gut Health?
The foods we eat have a direct impact on the number and types of microbes in our gut. Just like us, different types of bacteria prefer different foods. If we choose healthy and nutritious foods to support good gut bacteria, we can help our guts to thrive.
Fibre includes parts of food that are eaten by our gut bacteria (Cronin et al., 2021). Plant-based foods are especially rich in fibre – for instance:
Wholegrains
Choose carbohydrates which have intact grains and seeds so they retain more nutrients and fibre. Think about foods which are brown, seedy or speckled.
- Wholemeal or wholegrain bread
- Whole wheat or wholemeal pasta or noodles
- Wholegrain or brown rice crackers
- Oats
- Rice
- Corn and corn tortillas
- Quinoa
Fruit
Aim for a greater variety of different whole varieties that have the skin and seeds rather than processed forms that look very different to the original, such as fruit juices, fruit flavoured snacks or lollies. Most fruits are high in fibre but fruits with the most fibre include:
- Dried fruits e.g. dates, apricots, prunes
- Lemons
- Passionfruit
- Raspberries
- Kiwifruit
- Pear
- Banana
- Apples
- Oranges
Vegetables and Legumes
Similarly with fruits, opt for eating veggies with the skin on. Most vegetables and legumes are good sources of fibre but higher fibre options include:
- Red kidney beans
- Chickpeas
- Butter beans
- Artichokes
- Peas
- Kale
Resistant Starches
Are components of fibre which our body cannot digest but which are readily taken in by gut bacteria and help to strengthen the immune system and strengthen the gut barrier to reduce inflammation. The following are rich in resistant starches
- Green bananas
- Cooked and cooled potatoes, rice, potato and grains
- Canned beans e.g. baked beans
Probiotics and Fermented Foods
Contain good bacteria which can support gut health (Li et al., 2021). Try the following foods for a daily dose of probiotics:
- Kefir: fermented milk drink
- Probiotic yoghurt
- Kimchi: spicy Korean fermented cabbage
- Sauerkraut: German fermented cabbage
- Cultured buttermilk
- Miso: fermented soybean paste
- Tempeh: fermented soybean formed into a firm cake
- Probiotic supplements: make sure the label states the probiotic strain and amount.
Healthy Fats
Are those which support heart health and reduce inflammation around the body, including in the gut (Merra et al., 2020). Some foods that are high in healthy fats also make it harder for bad bacteria to grow in the gut (Millman et al., 2021). Good sources of healthy fats include:
- Fatty fish e.g. salmon, barramundi
- Avocadoes
- Olive oil
- Chia seeds
- Nuts e.g. walnuts, cashews, pistachios
How do I put this into action?
With all these nutritious gut health-promoting food options in mind, here are some tips and strategies you can use to support your gut health:
1. Fibre-packed snacks
There are so many good options of veggie stick and dip options, but a few ideas include carrots and hummus, cucumber and probiotic yoghurt tzatziki, capsicum and cottage cheese on wholegrain crackers. As for fruit, try shopping for fruits that are portable and mess-free such as bananas and apples. Alternatively, you could try cutting up fruits like kiwifruit, oranges and pears and enjoying them on the go with a fork.
2. Hydration
Drinking water improves many aspects of health but it is especially helpful to drink lots of water when increasing your fibre intake to keep your gut moving and support your gut lining and prevent symptoms like bloating and excess gas. You could try using a water bottle with measurements on the side to track your intake across the day. Adding ice and a small amount of lemon or cucumber can help make your water more refreshing.
3. Meatless Mondays
It doesn’t have to be a Monday; you could choose any day in the week to enjoy plant-based meals which are high in fibre and healthy fats. Increasing the number of plants, you eat can help increase the diversity and quality of microbes living in your gut. Try getting creative with your meaty favourites such as using beans or mushroom in your burgers, swapping chicken for an eggplant parmigiana, or making a chickpea curry.
4. Colourful Plates
A good way to track the diversity of plants you are consuming is to simply look at the colours on your plate. A healthy, balanced plate with a good range of wholegrains, fruits, vegetables and legumes should be vibrant and colourful.
Fermented foods like kimchi also add brightness to your plate. If you are not used to eating these foods, try starting with a small spoonful to add flavour. Some ideas include a bibimbap-inspired rice bowl with kimchi, pork chops with veggies and sauerkraut, or miso noodle stir fry.
5. Mindful Eating
Mindful eating is the practice of slowing down to enjoy your meal and allow yourself to recognise your internal hunger and fullness cues. Eating slowly with no other distractions can help reduce the amount of gas you swallow and reduce bloating and excess gas. Try having your meals at a table with your family, friends or co-workers instead of whilst watching TV or scrolling on your phone. Putting down your cutlery after each bite can also help you to be more mindful of your eating speed.
How can I get more support?
If you want more help managing gut issues such as constipation, bloating and IBS, our friendly team of dietitians at ORS are more than happy to support you in your journey. Give us a ring by calling 1800 000 677 or make a referral by clicking here.
About this Blog
This blog was co-authored by our General Manager of Dietetics Erene Thong, dietitian Bronte Wang, & dietetics student Chloe.
References
Cronin, P., Joyce, S. A., O’Toole, P. W., & O’Connor, E. M. (2021). Dietary Fibre Modulates the Gut Microbiota. Nutrients, 13(5), 1655. https://doi.org/10.3390/nu13051655
Dobranowski, P. A., & Stintzi, A. (2021). Resistant starch, microbiome, and precision modulation. Gut microbes, 13(1), 1926842. https://doi.org/10.1080/19490976.2021.1926842
Lee, J.-Y., Bays, D. J., Savage, H. P., Bäumler, A. J., & Richardson, A. R. (2024). The human gut microbiome in health and disease: time for a new chapter? Infection and Immunity, 92(11), e0030224-. https://doi.org/10.1128/iai.00302-24
Li, H. Y., Zhou, D. D., Gan, R. Y., Huang, S. Y., Zhao, C. N., Shang, A., Xu, X. Y., & Li, H. B. (2021). Effects and Mechanisms of Probiotics, Prebiotics, Synbiotics, and Postbiotics on Metabolic Diseases Targeting Gut Microbiota: A Narrative Review. Nutrients, 13(9), 3211. https://doi.org/10.3390/nu13093211
Merra, G., Noce, A., Marrone, G., Cintoni, M., Tarsitano, M. G., Capacci, A., & De Lorenzo, A. (2020). Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients, 13(1), 7. https://doi.org/10.3390/nu13010007
Millman, J. F., Okamoto, S., Teruya, T., Uema, T., Ikematsu, S., Shimabukuro, M., & Masuzaki, H. (2021). Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutrition reviews, 79(12), 1362–1374. https://doi.org/10.1093/nutrit/nuaa148
Schneider, E., O’Riordan, K. J., Clarke, G., & Cryan, J. F. (2024). Feeding gut microbes to nourish the brain: unravelling the diet-microbiota-gut-brain axis. Nature metabolism, 6(8), 1454–1478. https://doi.org/10.1038/s42255-024-01108-6
