Leena Watts
A healthy gut supports a healthy mood and promotes mental wellness. The gut microbiome is made up of trillions of microorganisms or bacteria that live in our intestines and throughout our bodies. The health of your gut microbiome impacts your physical and mental health. Diet and gut health are very closely linked. A healthy gut supports your immune system and helps prevent disease. The key is to balance the ratio of good to bad bacteria within the gut microbiome. The right balance is different for everyone and is influenced by several factors, including diet, lifestyle, environment, stress, age, birth mode, and whether you were breastfed or bottle-fed as a baby.
So, what kind of diet supports gut health?
Characteristics of a gut-healthy diet:
| Characteristics | Values |
|---|---|
| Fibre | High |
| Wholefoods | High |
| Fruits and vegetables | High |
| Legumes | High |
| Wholegrains | High |
| Nuts | High |
| Prebiotics | High |
| Probiotics | High |
| Polyphenols | High |
| Fermented foods | High |
| Processed foods | Low |
| High-fat foods | Low |
| Refined sugars | Low |
| Artificial sweeteners | Low |
| Red meat | Low |
| Alcohol | Low |
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What You'll Learn
- The Mediterranean diet is high in fibre and nutrient-dense foods
- The vegan diet is high in fibre and supports the growth of good bacteria
- Intermittent fasting gives your digestive system a break
- Eat more probiotics, prebiotics, fibre, polyphenols and fermented foods
- Avoid processed foods, high-fat foods, and foods high in refined sugars
The Mediterranean diet is high in fibre and nutrient-dense foods
Gut health is closely linked to diet and is important for both physical and mental health. The Mediterranean diet, which consistently ranks among the best diets, is rich in fibre and nutrient-dense foods, which are beneficial for gut health.
The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea. It includes plenty of fruits, vegetables, whole grains, nuts, seeds, legumes, and beans. These foods are high in fibre, which helps to keep food moving through the large intestine and supports the growth of healthy bacteria in the gut. A diverse microbiome, which can be achieved by eating a variety of plant-based foods, is an indicator of good gut health. The Mediterranean diet also includes healthy fats, such as extra virgin olive oil, which can help to reduce cholesterol levels.
In addition to its fibre content, the Mediterranean diet is also rich in nutrient-dense foods. These include fruits, vegetables, legumes, and lean proteins, which provide a range of vitamins, minerals, and antioxidants. Antioxidants help to protect against cancer by fighting free radicals in the body. The diet also includes moderate amounts of wine, which contains antioxidants, and limits processed foods, refined sugars, and saturated fats, which can promote the growth of harmful bacteria in the gut.
The Mediterranean diet's emphasis on plant-based, whole foods provides a diverse range of nutrients that support overall health and a healthy gut microbiome. By including a variety of high-fibre and nutrient-dense foods, the Mediterranean diet can help improve gut health and reduce the risk of chronic diseases.
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The vegan diet is high in fibre and supports the growth of good bacteria
A healthy gut supports your immune system and helps prevent disease. The gut is home to millions of bacteria and other microbes, both good and bad. The key to a healthy gut is balancing the ratio of good to bad bacteria within the gut microbiome. The "right balance" is different for everyone, as each person has their own unique microbiome profile.
High-fibre foods include oatmeal, pulses, fruits and vegetables. Whole foods, such as fruits, vegetables, legumes, wholegrains and nuts, may prevent the growth of some bacteria linked to diseases and inflammation. Prebiotic fibres, which are not found in all high-fibre foods, may be especially helpful for the gut microbiome, as they can act as a fertiliser for the healthy bacteria in the gut.
High-prebiotic foods include asparagus, onions, Jerusalem artichokes, cabbage, garlic, cashews, lentils, and chickpeas. It is important to note that when these foods are unfamiliar to the gut, initial side effects could include bloating and gas as the body learns to adapt. Therefore, it is recommended to add high-fibre foods to your diet gradually over a few days and drink plenty of water.
In addition to prebiotics, probiotics are also beneficial bacteria that live in your gut and can be found in fermented foods like sauerkraut, kimchi, miso and yogurt. The most common types of good bacteria are Lactobacillus and Bifidobacterium.
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Intermittent fasting gives your digestive system a break
Intermittent fasting has become an increasingly popular lifestyle choice, with many people adopting it for weight loss and other health benefits. Intermittent fasting (IF) is a period of non-eating that can last from minutes to months, although the term typically refers to a longer period of fasting than 1-3 hours and shorter than 3 or more days.
IF gives your digestive system a break in several ways. Firstly, it allows your body to focus on functions other than digestion, as digestion is an energy-intensive process. By reducing the amount of food you eat, you give your body a chance to direct its energy towards other processes, such as cellular repair and detoxification. This can help improve overall health and may contribute to a healthier gut.
Secondly, IF can help regulate your digestive cycle. Our digestive system works most efficiently on a regular cycle. Research has shown that melatonin, produced after the sun goes down, signals the liver to slow its activity, including bile production, which is vital for digestion. Therefore, IF that restricts food during the night may be more beneficial for the digestive system than fasting during the day.
Additionally, IF can help improve gut health by affecting the gut microbiome composition. The gut is home to millions of bacteria, and a healthy balance of good to bad bacteria is essential for overall health. Research on mice has shown that time-restricted feeding (TRF) can change the gut microbiota composition, even when the diet remains the same. However, more studies are needed to confirm this effect in humans.
While IF can provide digestive benefits, it is important to note that it may also cause digestive issues for some people, including indigestion, bloating, and diarrhea. These side effects typically occur during the initial adjustment period, and choosing nutrient-dense, fiber-rich foods may help prevent them. It is always recommended to consult a healthcare professional before starting IF to ensure it is a safe and suitable option for you.
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Eat more probiotics, prebiotics, fibre, polyphenols and fermented foods
Probiotics are live microorganisms that can be consumed through fermented foods. Fermentation is an age-old process that boosts a food's shelf life and nutritional value. Fermented foods that contain probiotics include yoghurt, kefir, kimchi, and some pickles. These foods contain healthy bacteria that are crucial for healthy digestion and can strengthen your gut biome.
Prebiotics are a type of fibre that acts as food for the "good" bacteria in the gut, promoting a healthy microbiome. Prebiotic fibres feed the microbiota in the large intestine, allowing them to flourish and take up space. This strengthens the immune system as all bacteria compete for surface area on the gut lining, so if enough space is occupied by "good" bacteria, the "bad" bacteria won't have room to grow. Prebiotics can also be found in whole foods such as fruits, vegetables, legumes, wholegrains, and nuts.
Fibre is a type of carbohydrate that supports a healthy gut microbiome. It helps to keep us regular and reduces the risk of bowel cancer. Fibre also slows down digestion and reduces blood sugar spikes, helping to lower blood cholesterol and keep you feeling fuller for longer. Soluble fibre, found in oats and barley, reduces cholesterol in the blood, lowering the risk of atherosclerosis and high blood pressure. Insoluble fibre, found in the skin and structure of fruits and vegetables, attracts water into the stool, making it softer and easier to move through the digestive system.
Polyphenols are secondary metabolites found in plant-based foods that have antimicrobial properties. Research shows that polyphenols suppress the growth of pathogenic microbes while promoting the growth and survival of probiotic bacteria. Green tea catechin EGCG, for example, has been found to suppress pathogenic microorganisms while having little effect on the growth of probiotic bacteria.
Fermented foods are a great dietary source of probiotics and can be easily made at home. They provide beneficial bacteria that may help strengthen your gut biome and improve your overall health.
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Avoid processed foods, high-fat foods, and foods high in refined sugars
A healthy gut supports a healthy mood and promotes mental wellness. It also supports your immune system and helps prevent disease. The gut microbiome is made up of trillions of microorganisms or bacteria that live in our intestines and throughout our bodies. The health of your gut microbiome impacts both your physical and mental health.
To maintain a healthy gut, it is important to avoid processed foods, high-fat foods, and foods high in refined sugars. These foods may promote the growth of damaging bacteria in your gut. While almost all foods have some kind of processing, it is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually contain added sugar, salt, unhealthy fats, or additives such as emulsifiers and artificial sweeteners, all of which may have a detrimental impact on gut health.
The Western diet, common in North America, Europe, and Australia, is typically high in red and processed meats, sweetened meals and drinks, refined cereals, high-fat dairy products, and foods with added sugars and fats. This type of diet has been linked to a higher risk of chronic illnesses, including obesity, type 2 diabetes, cardiovascular disease, and certain types of cancer.
Instead, it is recommended to focus on a diverse range of whole foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in dietary fiber, which can improve gut health by aiding digestion, reducing the risk of bowel cancer, and feeding the healthy bacteria in the gut.
Additionally, it is worth noting that getting enough sleep and managing stress levels are also important factors in supporting gut health, as they can impact the gut microbiome.
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Frequently asked questions
A healthy gut supports the immune system and helps prevent disease. A gut-healthy diet should include a wide range of fruits and vegetables, as well as whole grains, legumes, nuts, and seeds. It should be high in fibre and low in processed foods, refined sugars, and unhealthy fats.
Probiotics are beneficial bacteria found in fermented foods like sauerkraut, kimchi, miso, yoghurt, and plain Greek yoghurt. Prebiotics are fibres that feed the beneficial bacteria in your gut, and can be found in garlic, mushrooms, artichokes, and oats.
The Mediterranean diet is high in fibre and includes fruits, vegetables, whole grains, potatoes, beans, nuts, and seeds, as well as low to moderate amounts of dairy, eggs, fish, and poultry. It prioritises olive oil and limits red meat, added sugars, processed foods, refined carbs, and saturated fats. The vegan diet is also high in fibre and nutrient-dense foods, but may require more planning to ensure adequate nutrient intake.
In addition to diet, gut health can be improved through lifestyle factors such as managing stress and getting sufficient sleep. While supplements may not be harmful, whole-food sources of probiotics and prebiotics are generally considered more effective.
