Diet swap could play pivotal role in 'fixing gut health'

As spring brings its milder climes, many in the UK are trading hearty stews and stroganoffs for fresher, lighter fare. A key trend emerging is a nationwide focus on enhancing gut health.

Benenden Health said there had been a significant spike in interest regarding gut wellbeing, with searches for 'fixing gut health' skyrocketing by 250% over the past three months. Additionally, queries for 'high-fibre foods for gut health' have doubled since the same period last year.

Given that 80% of our immune system resides within the gut, it's hardly surprising that there's a growing eagerness to nurture this critical aspect of health.

To aid this quest, Benenden Health has compiled a list of 15 beneficial foods for maintaining a healthy gut. This guide offers practical tips on which foods to incorporate into one's diet and elucidates their positive impact on gut health.

Benenden Hospital's registered nutritional therapist, Abir Hamza-Goodacre, said: "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."

Champion a whole-food-based diet

It's well-known that diet plays a pivotal role in maintaining gut health. Those boasting a flourishing and diverse intestinal flora typically enjoy a diet laden with varied colourful veggies and fibres daily.

However tempting they might appear, it's wise to minimise the intake of processed foods, sugary treats and foods rich in saturated fats, as these often disturb the delicate equilibrium between detrimental and beneficial gut microbes.

Instead, aim to integrate a broad spectrum of vegetables and fruits into your daily meals, incorporating both soluble and insoluble fibre varieties. Soluble fibre, which dissolves in water and creates a gel-like substance in the gut, decelerating digestion and nutrient uptake, can be found in beans, oats, berries and certain veggies.

This type of fibre also forms the backbone of prebiotic foods, which serve as sustenance for gut bacteria. Amongst the potent prebiotic options out there, Nigella seeds stand out; simply grind them up like pepper and sprinkle over your meals for a flavourful boost.

On the other hand, insoluble fibre accelerates the movement of food through the stomach. Foods rich in insoluble fibre include nuts, grains, legumes, cauliflower, strawberries and raspberries.

Incorporate fermented foods

Fermented foods are among the best for promoting gut health. Consuming these foods can increase the presence of beneficial gut bacteria, or probiotics, thereby enhancing your digestive system.

Fermented foods encompass plain yoghurt, kefir, kimchi, miso and tempeh. For instance, plain yoghurt can be purchased from supermarkets like Aldi for just 55p.

These tasty foods not only benefit your gut but may also inspire you to experiment with new recipes – always a bonus. Simply incorporate one to two tablespoons into a balanced meal for additional support.

Moreover, recent studies have discovered that prebiotic foods enhance cognition, ageing and frailty in the elderly.

Evaluate your stress levels

When considering lifestyle factors and gut health, the impact of stress should not be overlooked. Studies have indicated that elevated 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 leading a high-stress lifestyle, it's worth exploring ways to alleviate these feelings.

Certain significant changes, such as a career shift or ending a relationship, may require serious contemplation. However, smaller steps like practising mindfulness, increasing physical activity, or consulting a mental health professional could significantly enhance your overall wellbeing and gut health.

Get moving

Boosting your activity levels is not only beneficial for your wellbeing and stress management, but it also directly aids your gut health. The heightened oxygen in your bloodstream and increased body temperature that accompany exercise create the perfect environment for your good gut bacteria to flourish.

If you're not particularly confident about working out or lead a sedentary lifestyle, start by making minor adjustments. For instance, you could go for a brisk walk or a gentle jog during your lunch break.

If you suffer from joint pain or prefer to exercise at home without causing too much noise, pilates and yoga are excellent low-impact exercises that strengthen muscles and induce perspiration.

Choose organic

Another straightforward dietary modification for your gut is to purchase as much natural and organic food as possible. By choosing organic options whenever feasible, you can minimise your gut's exposure to environmental and food-related chemicals, which can disrupt the balance and upset the Microbiome.

Organic produce often comes with a heftier price tag compared to non-organic counterparts. If you're working with a limited budget, it's worth doing some homework and prioritising foods that are more likely to be laden with pesticides, while also comparing prices across various supermarkets to snag the best bargains.

For bespoke advice tailored to your specific dietary needs, it's always recommended to seek guidance from your GP or consider engaging a certified nutritional therapist.

Yoghurt

Kefir

Miso

Sauerkraut

Kimchi

Sourdough

Almonds

Olive oil

Kombucha

Peas

Brussels sprouts

Bananas

Roquefort cheese

Garlic

Ginger