Gut health. It’s all the rage right now, but what exactly is gut health?

Gut health is about keeping the 100 trillion microbes found in our intestines as happy as Larry. When we have a good balance of healthy bacteria, our gut functions optimally, which can strengthen our immunity, reduce inflammation, support digestion and even reduce the risk of some cancers.

Our gut and our brain are best mates and talk all the time, so a happy gut also means a happy mood and a boost for our mental health.

So, what are some inexpensive and unexpected foods that boost our gut health?

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1. Cheese

   We often forget that cheese is a fermented food, and as a result contains healthy bacteria. Go for the mature and ripened cheeses for higher levels of healthy bacteria.

2. Miso

   A staple of the Japanese diet, miso is a paste made from fermented soybeans. It contains beneficial bacteria and enzymes that aid digestion.

3. Olives

   Rich in lactic acid bacteria (probiotics) and yeasts, olives help support our gut health.

4. Dark Chocolate

   Chocolate lovers, rejoice! Dark chocolate contains polyphenols (a group of antioxidants) that can help boost good bacteria in the gut. The darker the better and 3 squares a day is a good serve size to aim for. Team your chocolate with fresh berries for a greater boost!

5. Mushrooms

   Packed with insoluble fibre and prebiotics, mushrooms are helpful for supporting our immunity and also keep us fuller for longer.

6. Lentils

   Resistant starch found in lentils is a unique dietary fibre that feeds the good bacteria in our gut.

7. Sourdough

   Bake your sourdough at home for a budget-friendly boost to your gut health. Sourdough contains both probiotics and prebiotics, and choose wholegrain sourdough for the strongest benefits.

Of course there are LOADS more foods that boost our gut health, in fact by eating more plants, you’ll naturally give your gut a boost.

Take the 30 Plants a Week Challenge

Science has discovered that if we eat 30 different plant foods each week we’ll have a more diverse gut microbiome. It’s that simple. That’s 4-5 plant foods each day, which could look like oats and banana for breakfast, sourdough and spinach for lunch, and lentils at dinner. The diversity of plants in our diet does make a difference, so why not give it a go!

What foods can cause gut issues?

The foods that can disrupt the balance of bacteria in our gut and cause more bad bacteria to grow are the unhealthy, ultra-processed foods like fast food, soft drinks and instant noodles. The more we nourish with whole foods, the more our gut will flourish.

Do I need to take a probiotic supplement?

Food should always comes first, and for most healthy Australians, there’s no need to take a probiotic supplement. When you think about the matrix and all the bioactives, micronutrients and fibre that whole foods contain, you could never find this in a supplement.

Some people, however, may benefit from a probiotic, particularly if experiencing bloating, gas, cramps or abdominal discomfort. Always see an Accredited Practising Dietitian as a dietitian can help guide you to the right strain and dose for your individual needs.

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