How to Enhance your Gut Health?
Are you seeking to optimise your health from the inside out? Look no further than the symbiotic relationship between gut health and plant diversity. In this article, we delve into the complexities of gut health and explore how incorporating a diverse array of plant-based foods into your diet can improve well-being. Let's dig deeper to nurture your gut through the power of plant diversity and more.
What is Gut Health?
Gut health is more than just a buzzword; it's the foundation of overall wellness. There is no evident definition, however, gut health refers to the balance and diversity of microorganisms living in our gastrointestinal tract (1). These microscopic inhabitants, collectively known as the gut microbiome, play a pivotal role in digestion, immune function, and even mood regulation (1).
What is the Importance of Plant Diversity?
Plant diversity, the secret weapon in the quest for optimal gut health. Plant diversity encompasses the wide spectrum of fruits, vegetables, grains, legumes, nuts, and seeds that populate our plates. Embracing a diverse array of plant-based foods not only provokes our taste buds but also nourishes our gut microbiota (2).
What are the Factors Influencing our Gut Health?
Countless of factors can influence the balance of our gut microbiome. Dietary choices, stress levels, medications, and environmental exposures all have influence over the composition and function of our gut bacteria (1).
What are Strategies to Improve our Gut Health?
Enhancing gut health is within reach with these practical and actionable strategies:
Prioritise Fibre-Rich Foods: Load up on fruits, vegetables, whole grains, and legumes to boost your fibre intake. These dietary heroes provide the fuel for beneficial gut bacteria to thrive and flourish. Be sure to start slow with incorporating more fibre into your diet to prevent any discomfort in your digestive system.
Embrace Fermented Foods: Incorporate fermented products such as natural yogurt, kefir, kimchi, and refrigerated sauerkraut into your diet. These probiotic powerhouses introduce beneficial bacteria into your gut, promoting a healthy microbial balance.
Nourish with Prebiotics: Feed your gut microbiome with prebiotic-rich foods like garlic, onions, leeks, underripe bananas, asparagus, oats, barley and cooled potato, rice, and pasta. These indigestible fibres serve as food for your gut bacteria, encouraging their growth and diversity.
Include Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and fatty fish such as salmon into your diet. These omega-3 fatty acids and monounsaturated fats support gut health by reducing inflammation and nurturing the gut lining.
Limit Processed Foods and Sugars: Minimise your consumption of processed foods, sugary snacks, and sweetened beverages. These occasional foods can disrupt gut microbiota balance and promote inflammation, adversely impacting gut health.
Stay Hydrated: Drink plenty of water throughout the day to keep your digestive system functioning optimally. Adequate hydration supports the movement of food through the digestive tract and facilitates nutrient absorption.
Manage Stress: Implement stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Chronic stress can disrupt gut health by altering gut motility and immune function.
Get Sufficient Sleep: Prioritise quality sleep to support overall health, including gut health. Aim for 7-9 hours of restorative sleep per night to promote gut microbiome balance and optimise digestive function.
Exercise Regularly: Engage in regular physical activity to promote gut motility and enhance circulation. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises for overall well-being.
Avoid Overuse of Antibiotics: Use antibiotics cautiously and only when necessary to avoid disrupting the delicate balance of gut microbiota. When prescribed antibiotics, consider supplementing with antibiotic resistant probiotics such as saccharomyces Boulardii (SB) to support gut health during and after treatment (3).
By incorporating these strategies into your daily routine, you can cultivate a thriving gut microbiome that supports optimal health.
How to Incorporate Plant Diversity into your Diet
Diversifying your diet with an assortment of plant-based foods is easier than you might think. Aim to include at least 30 different plant-based foods in your weekly selection to maximise diversity and support optimal gut health (4).
Start by filling your plate with a vibrant arrangement of fruits and vegetables in every colour of the rainbow. Experiment with ancient grains such as, quinoa, farro, wild rice, and millet, legume varieties such as four bean mix, chickpeas, and lentils, and flavour meals with herbs and spices. Don't forget to sprinkle in a variety of nuts, and seeds, for added crunch and texture.
Studies have shown that diets rich in plant diversity are associated with a more robust and resilient gut microbiome, which in turn is linked to improved digestion, enhanced immune function, and reduced risk of chronic disease.
Conclusion
In conclusion, the symbiotic relationship between gut health and plant diversity offers a profound pathway to enhancing overall well-being. Gut health does not only influence digestion but also immune function and mood regulation. Incorporating a diverse array of plant-based foods into our diets is just one simple strategy to nurture our gut microbiome and optimise health from within.
References
Better Health Channel. (2023). Gut Health. https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health.
Healthline. (2023). How Does Your Gut Microbiome Impact Your Overall Health?. https://www.healthline.com/nutrition/gut-microbiome-and-health.
Kelesidis T, Pothoulakis C. Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders. Therap Adv Gastroenterol. 2012 Mar;5(2):111-25.
doi: 10.1177/1756283X11428502.The Gut Health Doctor. (2023). Plant points: how to get 30 a week & why. https://www.theguthealthdoctor.com/30-plant-points.
Copyright: Lyndal Schnabel Dietitian 2024