Fix Your Gut Health Through Diet

Do you experience regular stomach problems? You're not alone - around 50% of us report having tummy trouble. The question is whether it's just the normal comings and goings of the stomach or if it's a sign of poor gut health.

While there are plenty of quick solutions you can buy off the shelf, the science shows that the real gut health cure lies in eating the right foods. Unfortunately, when it comes to the right foods, the average Australian diet is found lacking.

What exactly is a healthy gut?

A normally functioning gut requires both plenty of good bacteria and a wide variety of good bacteria.

From the day we're born our gut is colonised by different microorganisms, like bacteria, viruses, yeasts and fungi. Together these microorganisms are referred to as the microbiota and they play an important role in our good health.

We damage these microbes when we eat, and feed the microbes, the wrong types of food. The worst culprit is perhaps a low-fibre diet combined with lots of fat and protein, which incidentally is also the makeup of the average Australian diet.

What is gut-friendly food?

As we mentioned earlier, the supermarkets are well-stocked with products that claim to be good for your gut. While more research is needed, there is limited proof that products like probiotics, fermented food and green smoothies support your gut directly.

Actual gut-friendly food are common-sense foods that are rich and diverse in fibre.

We know fibre may not be what you feel like when you have stomach problems but when it comes to gut health, you’ll want plan long-term. The better you eat over time, the better you’ll be supporting your gut.

Great sources of fibre include:

• breads and cereals containing rye, wheat and oats

• legumes like lentils, beans and peas

• fruit like bananas, berries and oranges

• vegetables like snow peas, broccoli and sweet potatoes

How much fibre do I need?

If you are eating a diet rich in wholegrains, fruit, legumes and vegetables, you’re likely eating enough fibre to properly balance your gut bacteria.

On average, Australian women consume about 21 g of fibre per day while Australian men consume about 25 g per day. We recommend instead aiming for 30-40 g of fibre per day. 

Source: https://www.totalwellbeingdiet.com/au