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Tips for a Healthy Gut

Updated: Apr 7, 2023

Why Tips for a Healthy Gut? Our guts are filled with about 100 trillion diverse range of bacteria, some ‘bad’, but many are beneficial that impact our health. This ecosystem is called our microbiome, and when our ecosystem is out of balance, problems arise.

Microbiome’s role

  • Digest foods and absorb nutrients

  • Modulate neurotransmitter production impacting our moods and behaviours. 95% of our total serotonin is concentrated in the gut

  • Promote a healthy immune system and the ability to fight germs and tolerate foods. 70-80% of the body’s total immune cells are concentrated in the gut

  • Gene expression

  • Modulates energy and focus levels

  • Modulates out weight and metabolism

  • Regulates level of inflammation and how we detox our body

  • Impacts skin health What can impact out gut? Our microbiomes are like fingerprints, unique to each individual. Factors that impact out gut include:

  • Mode of delivery at birth (caesarean over natural)

  • Method of feeding (bottle-fed over breast fed)

  • Lack of childhood exposure to microbes (hygiene hypothesis)

  • Medications such as antibiotics, metformin, and neurofen

  • High stress levels

  • Diets high in refined sugars and artificial sweeteners

  • High alcohol intakes

Avoid or limit

  • Alcohol (2 standard drinks or less; aim for at least 3-4 alcohol free days a week)

  • Salty processed foods (table salt)

  • Highly processed, sugar/ artificial sweetened containing foods

  • Heavily caffeinated beverages such as energy drinks and pre-workout

What to include

  • Prebiotics: 1⁄2 cup lentils, chickpeas, soybeans or other legumes, 1⁄2 cup wholegrain cereals (oats, brown rice barley), 1⁄2 cup cooked onion, garlic, Jerusalem artichoke,, leek, asparagus, Chicory and dandelion root, 1 medium apple or banana, 1 tablespoon flax seeds, Seaweed

  • Probiotics: 1⁄2 cup fermented foods such as sauerkraut, kimchi, and pickled vegetables (such as green olives), 1 cup kombucha, 3⁄4 cup natural/ Greek yogurt, kefir and soy, almond or coconut yogurt, Raw and unpasteurised goat and sheep cheese, 1 cup miso soup or fermented soy (tempeh and tofu), Natto (fermented soybeans)

  • Healthy Fats: 100g oily fish such as salmon, mackerel, anchovies,, sardines, herring

  • Mindset: At least 5 minutes daily of: mindfulness, gratitude, meditation, and self-care

  • Hydration: Women aim for 8 cups (2 litres) of fluid per day, Men aim for 10 cups (2.5 litres) of fluid per day, Children from 1 years aim for 4 cups (1 litre) of fluid per day. Fluids: 20% daily fluids from food, the rest from water and herbal teas

  • Movement: Deep breathing, walking, stretching, yoga/Pilates, HIIT, dancing, bike riding

Healthy Gut
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