3 actions to take to improve your gut health
- Alice Monk
- Jun 16, 2022
- 3 min read
Updated: Aug 1
Your gut health plays a powerful role in your overall wellbeing. Research shows strong links between the gut and conditions like type 2 diabetes, obesity, cancer, and even mental health. Looking after your gut microbiome could be one of the most important things you do for your health.
What is the gut microbiome?
Your ‘gut' refers to your gastrointestinal tract – the route that food travels through your body - and includes your stomach and intestines. Living in your gut are trillions of tiny organisms (mainly bacteria) that help break down food and extract the nutrients your body needs.
This community of microbes is known as your gut microbiome.
In simple terms, some of these are ‘good’ bacteria and help us stay healthy, whilst some are ‘bad’ and can do us harm. A healthy gut is about maintaining a balance - encouraging the good bacteria to thrive while limiting the effects of the bad.
How to improve your gut health
Eat 30 different plants a week
Good gut bacteria thrive on plant-based foods. A diverse range of plant types can help nourish different strains of good bacteria and keep your microbiome in balance.
A great target is to aim for 30 different plants each week.
What counts towards your 30?
Fruit & vegetables
Wholegrains & legumes
Nuts & seeds
Herbs & spices
Remember: variety is more important than quantity. Adding a sprinkle of mixed seeds to your breakfast or using a few fresh herbs in your cooking all helps. You may be surprised how quickly your plant count adds up!
Include pre & pro biotics in your diet
Probiotics are live, beneficial bacteria found in certain foods and supplements.
Prebiotics are a type of fibre that feed these good bacteria and help them grow.
To support your gut health, aim to include both in your diet:
Examples of probiotic foods
Yoghurt, kefir, tempeh, sauerkraut, kimchi, kombucha, miso, soft & aged cheese, and some types of pickled vegetables.
Foods high in prebiotics
Chickpeas, lentils, beans, peas, oats, berries, peaches, bananas, asparagus, mushrooms, beetroot, garlic, onions, dandelion greens.
Cut down on foods that feed harmful bacteria
Some foods can increase the number of harmful bacteria in your gut or make it harder for the good bacteria to thrive.
Foods to limit or avoid include:
Alcohol, artificial sweeteners, red meat, highly processed foods, foods high in saturated fast (such as cakes, crisps, butter), and foods containing added salt and sugar.
You don’t need to cut these out completely—just be mindful of how often they feature in your diet. Balance and moderation are key.
Being aware of how different foods impact your gut health can help you make better decisions when it comes to choosing what you eat. As with most things, moderation is key, as well as taking some time to find a healthy balance that works for your body.
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