Top Tips for a Happy and Healthy Gut

Gut health is such a hot topic at the moment and considering we’ve now lovingly labelled our gut as our ‘second brain’, it’s understandable why we should strive to keep it happy and healthy. The gut and our microbiome is an emerging area of research; we know quite a lot, but there is still a lot to learn. Our microbiome is as unique as our fingerprint. While generally, it always fulfils similar physiological functions, small differences or changes can cause issues to arise. So, what can you do to make sure your microbiome is content? Here are my top tips for a happy and healthy gut!

1.     Ensure you are consuming a healthy, well balanced diet that is rich in fibre.

My number one tip for maintaining or improving gut health is to make sure that your diet is full of fresh, wholesome food and plenty of fibre. The food that we eat plays an essential role in maintaining the diversity and proper functioning of our microbiota. What we feed ourselves, in turn feeds our gut, and it is for this reason why a healthy, balanced diet is absolutely essential. Most Australians do not consume enough fruit and vegetables every day, with only 50% of adults eating the recommended fruit and a shocking 7% meeting the suggested vegetable serve requirements. With these types of statistics, it is no wonder gastrointestinal issues are becoming more and more common. The Australian Dietary Guidelines recommends two serves of fruit and 5-6 serves of vegetables every day. These types of fresh foods as well as wholegrain breads and cereals, legumes and nuts provide your body with fibre, a key component to a healthy gut.

2.     Drink water. Keeping well hydrated is important.

So we’ve addressed the fibre, now let’s look at fluids. Fibre is essential for gut health, however you need adequate water to ensure the fibre does its job. Aiming for around 1.5-2 litres of water each day should provide enough fluids to keep you well hydrated and your gut functioning as it should.

3.     Look at including fermented foods and probiotics in your diet.

Fermentation is a process that occurs with a lack of oxygen, where microorganisms feed on sugars and starches converting them into acids, gasses or alcohol. This process creates enzymes, B vitamins, vitamin K and probiotics. Probiotics are live microorganisms that have great health benefits when consumed in the right amounts. Some fantastic, nutritious fermented and probiotic-rich food you can introduce to your diet include kombucha, sauerkraut, kefir, yoghurt and miso.

4.     Engage in exercise or physical activity regularly.

Exercise is great for keeping your digestive system happy, by increasing blood flow to your organs and your digestive tract. As well as being an essential component for a healthy lifestyle, exercise will improve the efficiency of your body. Eating around exercise affects people in different ways, although most find it uncomfortable to engage in strenuous physical activity on a full stomach. Give yourself some time to digest your food properly before exercising to get the most out of your workouts.

Keeping these tips in mind and incorporating some of the suggestions in your daily diet and routine ensures your gut is in the best place for digestion. If you have ongoing gastrointestinal symptoms, such as bloating, constipation and diarrhoea, or if you are unsure about how to incorporate these tips into your routine, make an appointment with one of the Collective’s Dietitians!