Your gut is home to trillions of bacteria crucial to your overall health. A healthy gut microbiome can boost your immune system, aid in digestion, and even improve your moods.
Here are ten simple ways to create a healthy gut:
1. Fibre Up
Fibre feeds the good bacteria in your gut, promoting their growth and diversity. Aim for 25-30 grams of fibre each day. Include plenty of fruits, vegetables, whole grains, and legumes.
2. Fermented Foods
Fermented foods contain probiotics, which are live bacteria. These can reduce the risk of diahorrea from antibiotics, irritable bowel syndrom (IBS), and upper respiratory infections. Fermented foods include pickles, sourdough, miso, kimchi, kombucha, and more.
3. Hydrate
Dehydration can lead to constipation and other digestive issues. Drink plenty of water (about 8 to 10 cups) throughout the day.
4. Limit Processed Foods
Processed foods are often high in sugar, salt, unhealthy fats, chemicals, and artificial additives, which can disrupt the balance of gut bacteria.
Opt for whole, unprocessed foods as much as possible. Cook from scratch, rather than eat convenience foods, wherever you can.
5. Manage Stress
Chronic stress can significantly impact our gut health. Hormones such as cortisol and adrenaline can disrupt the normal functioning of the gut and lead to a decrease in beneficial bacteria.
Every day, incorporate a few stress-reducing techniques such as yoga, meditation, deep breathing exercises. Take a break and go for a walk in nature if you can.
6. Get Enough Sleep
Sleep is part of the functioning and restoration of our gut as well. Inadequate or disrupted sleep are associated with harmful bacteria.
Sleep deprivation can disrupt the gut microbiome and contribute to digestive problems. Create a good night time routine and stop looking at screens at least an hour before going to sleep.
7. Limit Alcohol Consumption
Excessive alcohol consumption can damage the gut lining and disrupt the balance of gut bacteria. If you choose to drink alcohol, do so in
8. Be Mindful of Your Diet
Pay attention to how different foods make you feel.
Identify any food intolerances or sensitivities that may be affecting your gut health.
9. Stay Active
Regular physical activity can promote a healthy gut microbiome.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
10. Consider Prebiotics
Probiotics and prebiotics both contribute to a healthy gut microbiome, but they function differently.
Prebiotics are types of indigestible fibre that act as food for the existing beneficial bacteria in your gut. Yes, we have to feed our good bacteria.
Prebiotic foods include asparagus, garlic, onions, bananas, berries, legumes, nuts, whole grains, and more. Supplements are also available if necessary.
A healthy gut is a passport to a good life. Trade an upset stomach and brain fog for consistent energy and a clearer head.
If you have any health concerns, speak to your doctor before making significant dietary changes.
For more information:
- Dietitians Australia: Healthy Advice – Fibres Your Gut Through Roughage
- Health Direct: Gut Health
- Black Dog Institute: Stress Management
- Sleep Health Foundation: Sleep Information
