Forget “happy wife, happy life,” it’s all about the tummy!
The human gastrointestinal tract, often referred to as the “gut,” is home to about 100 trillion bacteria plus other microorganisms collectively known as the gut microbiota. The mix of these microorganisms determines how well we digest our food, absorb nutrients, fight intestinal infections, and much more.
The gut also affects digestive problems we might experience after eating — like wind, constipation, and diarrhea, especially for people with functional gut disorders or diseases such as Irritable Bowel Syndrome (IBS). Research is now starting to show how gut health can influence other health conditions such as mental health conditions, heart disease, and diabetes.
Your gut microbiota is affected by a range of factors, including:
- Stress
- Illness
- Weight
- Overuse of Antibiotics
- Diet
Here are the top five foods for improving gut health:
1. Wholegrains
Wholegrains, including wheat, oats, rice, barley, and rye, comprise all three layers of the grain. They are a rich source of carbohydrates and protein, containing more fiber, vitamins, minerals, and antioxidants than refined cereal foods like white bread. This includes folate, thiamin, riboflavin, niacin, iron, vitamin E, zinc, magnesium, and phosphorus.
Incorporating wholegrains into your diet can help reduce your risk of chronic diseases like coronary heart disease, colon cancer, diabetes, and diverticular disease, as well as support digestive health by preventing constipation.
Sources of wholegrains include brown or wild rice, oats, barley, and bread fortified with wholegrains.
2. Fruits and Vegetables
There’s a reason fruits and vegetables are continuously recommended for inclusion in your diet – they’re deliciously good for you!
Naturally high in dietary fiber, fruits and vegetables are also high in vitamins, minerals, polyphenols (a compound found in plants including flavonoids and phenolic acid), and oligosaccharides (a type of carbohydrate that acts as a prebiotic). These are all associated with a decreased risk of chronic diseases like cardiovascular disease, type 2 diabetes, and cancer, and, of course, an improvement in gut health.
When choosing vegetables, try to keep things varied and your plate colorful. Include leafy green and cruciferous vegetables (such as spinach, kale, broccoli, and Brussels sprouts); legumes/pulses (such as chickpeas, kidney beans, and lentils); and a variety of fresh fruits (choose whole fruits rather than juices).
3. Resistant Starch
Resistant starch “resists” being broken down in the small intestine, moving unchanged into your large intestine. This resistant starch is then fermented in the large intestine and can produce short-chain fatty acids, such as butyrate.
Renowned for its anti-inflammatory properties, butyrate plays a crucial role in maintaining gut health by nourishing the cells lining the colon and promoting a balanced gut microbiome. Butyrate has been linked to a reduced risk of type 2 diabetes, reduced abdominal fat, and improved sleep.
Foods high in resistant starch include oats, barley, pulses/legumes (e.g., kidney beans, chickpeas, lentils), nuts and seeds, green bananas and plantains, cooked and cooled potatoes, and cooked and cooled rice or pasta. *Make sure to cool food in the fridge and eat within 2-3 days.
4. Fermented Foods
Fermented foods aren’t just delicious – they’re great for your gut too! The distinctive tang comes from the breakdown of sugars and starches by beneficial bacteria and yeast, resulting in the creation of probiotics, including strains like Lactobacillus, Bifidobacterium, and Saccharomyces.
Once eaten, these probiotics colonise the gut, adding diversity to your gut microbiota. This intricate community of microorganisms plays a pivotal role in digestion, nutrient absorption, immune function, and even mood regulation.
Some delicious fermented foods that are great additions to any diet include pot set or kefir yoghurt, kombucha, kimchi, sauerkraut, tempeh, natto, miso, and sourdough bread.
5. Eat Plenty of Fish
Fish is rich in omega-6 and omega-3 fatty acids, essential for our overall health. Unlike other fats that our bodies can synthesise internally, omega-3 and omega-6 fatty acids must be obtained from dietary sources.
Omega-3 increases bacteria that produce anti-inflammatory chemicals in the gut and have been linked to protecting against diseases like bowel cancer and depression.
Aim to have fish two to three times per week and omega-3 enriched foods or drinks (such as eggs, bread, and milk). If you’re vegan or vegetarian, plant sources of omega-3 include chia seeds, Brussels sprouts, and walnuts.
Remember, before implementing any significant changes to your diet or lifestyle, seek guidance from a qualified healthcare professional or registered dietitian.
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*All content and media found on the CheckYourBill Blog are created and published online for informational purposes only. They are not intended to be a substitute for professional medical advice and should not be relied upon as health or personal advice. Always seek the guidance of your doctor or another qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If you think you may have a medical emergency, call your doctor, visit the nearest hospital emergency department, or call emergency services immediately.
