Recipe for Gut Health
Good gut health is linked to lower body weight, a stronger immune system, happier bowels, and improved mental health, so it is no wonder everybody is talking about it. The aim of ‘gut health’ is to care for your gut microbes, which in turn provide us with short-chain fatty acids. This results in a healthy gut lining, increased immunity, and decreased inflammation.
Here are 4 things to get you started:
1) Include Sources of Probiotics (good bacteria). Eating more fermented foods can increase the diversity of microbes in your gut. Food sources include yoghurt, kefir, kombucha, sourdough, sauerkraut, miso, and tempeh. Probiotic supplements are also an option, and there are plenty on the market. Chat to your GP or pharmacist when combining supplements with other medications.
2) Eat More Prebiotics (food for good bacteria). All types of fibre are beneficial for gut health, and variety is key here. Firstly, aim to meet the recommended 2 fruit and 5 vegetable serves daily (https://www.eatforhealth.gov.au). Most recent data shows less than 8% of women, and 3% of men eat the recommended amounts, so increase your plant intake!
Next, up your wholegrains. Simply choose wholegrain breads, crackers, pasta, and wraps, and add grains such as barley, quinoa, or buckwheat to soups, stews and salads. Snacking on popcorn also counts.
3) Boost Polyphenols. These are antioxidants which are metabolised by gut bacteria to produce beneficial compounds for us, as a host. Find them in fruits and vegetables, nuts and seeds, spices, tea, coffee, red wine and cocoa (think dark chocolate).
4) Increase Fluids. Hydration is always important, however if you’re increasing your fibre intake, you also need to increase your fluid intake to ensure your bowels move easily.
Don’t forget that consistency counts to really make a difference. If you can make a habit of eating these foods regularly, you’ll ensure you have good gut health for many years to come.
Myth: Collagen supplementation is beneficial for your gut.
Actually, no. This theory is not supported by the current body of evidence; however it may be helpful for skin health and injury recovery.
