Happy Gut Health Month! 🎉 Gut Health Month is a national initiative led by the team at Dietitian Connection. To celebrate, here are our top 10 tips to promote good gut health.
1. Eat a variety of plant foods.
It is recommended to have at least 30 plant foods per week to promote a happy and diverse gut microbiome. This might sound like a lot, but it's actually quite achievable! Plant foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are not only great for your microbiome, but they also provide fiber, vitamins, minerals, antioxidants, and polyphenols that offer numerous health benefits. Plus, a varied diet keeps things interesting and gives you the opportunity to explore new dishes and cuisines.
2. Aim for 25 to 30 grams of fibre per day.
The Australian Dietary Guidelines recommends 25 grams of fibre for females and 30 grams of fibre for males per day. This can easily be achieved by eating two servings of fruit and five servings of vegetables daily, along with choosing whole grain options. No need to measure or weigh your food - simply focusing on balanced meals will help you reach this goal without the stress of counting.
3. Include pre and probiotics in your diet.
Taking pre and probiotics supplements are usually not necessary - you can easily get them from food. Probiotics are live bacteria that aid digestion, nutrient absorption, and immune function. Foods rich in probiotics include yogurt, kefir, tempeh, miso, sauerkraut, kimchi, kombucha, and pickled vegetables. Prebiotics, on the other hand, feed the healthy bacteria in your gut. Great sources include beans, peas, oats, bananas, berries, onions, garlic, artichokes, asparagus, leeks, and apples.
4. Eat slowly and mindfully.
Eating slowly and mindfully can help avoid common digestive issues like indigestion and bloating. Digestion starts in your mouth, so be sure to chew your food thoroughly. Mindful eating means focusing on your meal without distractions like screens or work, allowing you to pay attention to the flavors, textures, and your body’s hunger and fullness cues.
5. Stay hydrated.
Water plays a key role in digestion and gut health. It softens the stool, prevents constipation, and supports regular bowel movements. Drinking enough water throughout the day is essential for overall well-being, but especially gut health!
6. Include some movement in your day.
Incorporating movement into your daily routine is essential for optimal gut-health, it increases blood flow to the digestive tract and improves gut motility. Aim to engage in some form of activity each day, whether it's a brisk walk, a calming yoga session, a strengthening Pilates workout or something else you enjoy!
7. Reduce stress and get enough sleep.
We know, we know - you’ve heard this one before. But reducing stress and getting enough sleep can actually make a big difference for your gut health. Your gut and brain are deeply connected through the gut-brain axis, so managing stress and ensuring restful sleep can help maintain a balanced microbiome.
8. Consider fibre supplementation.
If you have trouble getting enough fibre through food, fibre supplements can help regulate bowel movements and potentially help with issues such as constipation or diarrhoea. Natural fibre sources include psyllium husk, chia seeds, flax seeds, or partially hydrolyzed guar gum. Over-the-counter supplements like Metamucil or Benefiber can also be effective, though keep in mind that Benefiber is not gluten-free.
9. Use a squatty potty.
Elevating your feet with a footstool or a "Squatty Potty" mimics a squatting position while you’re on the toilet. This posture reduces pressure on your pelvic floor muscles, straightens the rectum, and makes it easier to open your bowels. It can help relieve constipation and prevent straining.
10. Avoid cleanses/detoxes/supplements etc.
Detoxes, cleanses, and pricey supplements are unnecessary and can often be harmful to your gut health. You don’t need a detox or cleanse, your liver and kidneys already do this for you! Common products like debloat supplements, green powders, collagen, detox teas, and bone broths aren’t typically needed. Colonics and coffee enemas, in particular, can be dangerous and lead to serious complications like bowel perforation or infection. If something seems too good to be true, it probably is.
Written by Katie Vickers (APD)
Disclaimer: this information is aimed at the general healthy population. If you have a pre-existing gastrointestinal condition or have concerns related to your gut health, we advise that you consult with a health professional. If you would like more personalised advice, click ‘book now’ to see one of our caring dietitians.
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