Eat well for... gut health
Dr Chintal Patel explains how choosing foods to support your digestion can lead to better all-round health
The gut, or gastrointestinal tract, is responsible for digesting the food we eat, absorbing nutrients and excreting waste. But did you know it also contains trillions of 'friendly' microorganisms, including bacteria, collectively known as the gut microbiome? These microorganisms help digest food, but research increasingly shows they play a crucial role in overall health, such as by strengthening the immune system. The number of different 'good' microbes is a key indicator of a healthy microbiome. A less diverse microbiome has been linked to conditions like obesity, type 2 diabetes, irritable bowel syndrome and even certain cancers. The right dietary choices, which will introduce and nurture more of those healthy bacteria, can have a positive impact on gut health, ensuring your body stays in balance. With all this in mind, here are a few of the simple changes you can make.
Foods to eat more of
Maintain the balance of good microorganisms in your gut by incorporating both probiotics and prebiotics into your diet.
Probiotics
Probiotics are foods that contain live strains of the beneficial microorganisms naturally found in the gut. Consuming these regularly can help to promote a healthy balance of gut microorganisms. Additionally, the fermentation process used to make many of these foods can enhance their nutritional value. For instance, lactic acid can convert phytonutrients to a more active form which has been associated with improved heart and immune health.
Examples of probiotic foods:
- Kefir
- Live yogurt
- Kimchi
- Sauerkraut
Prebiotics
Prebiotics are foods containing a type of fibre that our body can’t digest. Instead, they act as ‘food’ for the beneficial bacteria in your gut, supporting their growth and activity.
Examples of foods high in prebiotics:
- Vegetables: onions, leeks, garlic, asparagus, mushrooms, Savoy cabbage, Jerusalem artichokes
- Legumes and beans: chickpeas, butter beans, soy beans
- Fruit: bananas, kiwi, apples
- Wholegrains, nuts and seeds: oats, barley, almonds, cashews, flaxseed
Foods to limit
Wherever possible, try to limit highly processed foods in your diet, because these are usually high in unhealthy fats, refined carbohydrates, sugars, salt and other additives. They also tend to be lower in fibre. Studies show that people who consume diets high in ultra-processed foods are more likely to have an imbalance of ‘bad’ gut bacteria. Try to cook from scratch using whole foods as much as possible. High sugar intake disrupts the balance and health of the microbiome; it can feed harmful bacteria, reduce beneficial bacteria and lower gut microbial diversity. Try to avoid sugary drinks, eat desserts in moderation and reduce ultra-processed foods.
What else can I do?
Limit alcohol
Alcohol can disrupt the balance of bacteria in the gut.
Exercise
Exercise can help increase the diversity of your microbiome.
Only take antibiotics if absolutely necessary
Antibiotics are beneficial at killing harmful bacteria, however they can also kill the good bacteria in the gut. Only take antibiotics when directed to by your doctor.
Good sleep patterns and reducing stress
Research suggests there's a connection between good sleep, reduced stress and better gut function.
Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
