1 week Ago By Steven Smith
As spring brings warmer weather, many are ditching hearty stews for lighter fare, with a keen focus on boosting gut health. Benenden Health has reported a 250% increase in searches for 'fixing gut health' over the past three months and a 100% rise in queries for 'high-fibre foods for gut health' compared to last year. Considering that 80% of our immune system resides in the gut, it's no wonder people are eager to learn how to nurture their digestive wellbeing.
To aid this quest, Benenden Health has unveiled a list of 15 top foods known to promote a happy gut . The guide is packed with practical tips on what to eat and the benefits these foods offer for maintaining a balanced gut ecosystem. Nutritional therapist Abir Hamza-Goodacre from Benenden Hospital emphasizes the importance of diversity within the gut microbiome, stating: "The gut Microbiome is an ecosystem, and it is important that all the different microorganisms within it are balanced.
When it comes to supporting this diverse ecosystem and looking at your gut health, it is never just one thing in isolation. "Given the gut is so intrinsic to your overall wellbeing, you have to look at your wider lifestyle and what could be affecting your gut health. While the gut is complex and a multitude of factors impact an individual's digestive health, there are fortunately a range of changes you can make to your lifestyle and diet to support a balanced gut.
" Switch to a whole-food diet First up, embrace a whole-foods diet. For a winning gut game, it's all about loading up on a colorful variety of veggies and fibres - the secret ingredients for a happy and diverse microbial world inside your belly. Processed foods, sugary temptations and fatty snacks might be drool-worthy, however, these are often the types of food that cause an imbalance between bad and good gut bacteria.
Instead, get adventurous with your greens and fruits, packing your plate with both soluble and insoluble fibers. Soluble fiber dissolves in water, forming a gel-like substance in the colon, slowing down digestion and helping with nutrient uptake; you can find it in beans, oats and berries. It also acts as the foundation for prebiotic foods, which nourish gut bacteria.
A great prebiotic-rich choice is Nigella seeds, which can be used as a seasoning by grinding them like pepper. On the other hand, insoluble fiber aids in speeding up the movement of food through your stomach. Foods rich in this type of fiber include nuts, grains, legumes, cauliflower, strawberries and raspberries.
Fermented foods are a must Fermented foods are among the best for promoting gut health. Consuming these foods can increase the number of beneficial bacteria in your gut, known as probiotics, which in turn supports your digestive system. Fermented foods include plain yogurt, kefir, kimchi, miso and tempeh.
These tasty foods not only benefit your gut but may also inspire you to try new recipes in the kitchen – always a bonus. Simply add one to two tablespoons of these to a balanced meal for additional support. Moreover, recent studies have discovered that prebiotic foods enhance cognition, aging, and frailty in the elderly.
Re-evaluate your stress levels When considering lifestyle and gut health, don't overlook the impact of stress. Studies have indicated that high stress levels can lead to a decrease in beneficial bacteria. Persistently high stress levels could be responsible for an unhealthy gut and may result in digestive problems such as constipation or loss of appetite.
If you're living a high-stress life, it's worth considering ways to alleviate these feelings. Making significant life changes like switching careers or ending a relationship can have a profound impact on your overall wellbeing and gut health. However, smaller steps such as practicing mindfulness, increasing physical activity, or consulting with a mental health professional can also greatly enhance your overall health.
Get moving Boosting your activity levels not only improves your overall wellbeing and reduces stress, but it's also directly beneficial for your gut health. Exercise increases the oxygen in your bloodstream and raises your body temperature, creating an ideal environment for good gut bacteria to flourish. If you're not accustomed to regular workouts or lead a sedentary lifestyle, start by making small changes.
Consider taking a brisk walk or a gentle jog during your lunch break. If you suffer from joint pain or prefer to exercise at home quietly, pilates and yoga are excellent low-impact exercises that strengthen muscles and induce sweat. Choose organic Another easy dietary change to improve your gut health is to opt for natural and organic foods whenever possible.
By choosing organic, you can minimize your gut's exposure to environmental and food chemicals, which can disrupt the balance and upset the Microbiome. Organic food often comes with a higher price tag than its non-organic counterparts. If you're budget-conscious, doing some research and prioritizing foods that are most likely to contain pesticides, while comparing prices across different supermarkets, can help you snag the best deals.
For advice that's specifically tailored to your needs, it's always recommended to consult your general practitioner or consider seeking advice from a certified nutritional therapist. Yoghurt Kefir Miso Sauerkraut Kimchi Sourdough Almonds Olive oil Kombucha Peas Brussels sprouts Bananas Roquefort cheese Garlic Ginger.
