Kerri Waldron
According to the latest UK Gut Health Report by Holland and Barrett, 58% of Brits have experienced problems with their gut health, and 45% admit those concerns have lasted for more than three months. Our gut is responsible for digesting and absorbing food, including key nutrients needed to support our overall wellbeing.
While there are a number of factors that can impact poor gut health, such as genetics and lifestyle, it’s vital to take good care of it. Poor gut health can lead to undesirable symptoms including fatigue, stomach aches, bloating, and unintentional weight changes.
UK-registered nutritionist and chef, Lily Keeling, from food box delivery service Green Chef, has spoken about the importance of sharing education around improving and maintaining positive eating habits to support gut health.
She said: “When it comes to listening to your gut, it’s clear that Brits are in need of some guidance. Alongside factors such as stress, smoking, and lack of sleep, a diet with a high amount of processed foods and lacking in fresh fruit and vegetables could lead to poor gut health.
“If you’re concerned you may have issues with your digestive system, firstly consult with your GP, who will be able to investigate your symptoms and diagnose any conditions that require medical treatment. They may also test you for food intolerances.”
What are the best foods to boost gut health?
Lily recommends some of the best foods to improve your gut health.
Fibre-rich foods
Fibre is vital for supporting a healthy digestive system, along with added benefits of making us feel fuller for longer. Most adults should consume around 30g of fibre a day, and adding more high-fibre foods, such as chickpeas or lentils, to your diet can help to achieve this.
Likewise, making conscious swaps to your everyday meals can increase your fibre intake. Lily recommends opting for wholemeal or granary breads, as opposed to white bread, and swapping fruit choices for figs, prunes, dates, raisins and dried peaches.
Probiotic foods
Probiotics are living microorganisms that can support overall health and wellbeing when included as part of a balanced diet. One of the best probiotic foods to support overall gut health is yoghurt. However, not all yoghurts will contain live probiotics, so make sure to choose those with active or live cultures.
Likewise, some types of cheese such as cottage cheese may contain probiotics, however Lily suggests always checking the packaging and food labels. Other examples of probiotic foods include Sauerkraut, Kimchi, and Kombucha. With plenty of delicious recipes around the world containing these ingredients, you won’t be lost for inspiration.
Stay hydrated
Dehydration can lead to a number of health concerns, one of which is your gut health. When on a journey to boosting your gut health, make sure to stay hydrated by drinking plenty of water each day.
However, there are a number of tasty foods that have a high water content, and can help to keep you hydrated:
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Cucumber – which is made up of 96% water
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Watermelon and yellow melon
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Apples
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Spinach
Lily recommends incorporating these foods into your diet to help maintain your hydration levels, alongside monitoring your water intake.
Common diet mistakes that could be damaging your gut
While environmental factors could be leading to poor gut health, Lily highlights the key diet mistakes that could be damaging your digestive system.
She said: “It’s no secret that foods which are high in fat and can have a negative impact on our stomachs and digestive system as a whole. This includes greasy and fried foods, which when enjoyed as part of a healthy balanced diet can be consumed in moderation. However, when looking for ways to improve gut health, you should prioritise following a colourful, and expansive diet, filled with lots of different nutrients and vitamins.
“Likewise, if you can stomach it, spicy food can lead to upset stomachs and have a direct knock-on effect with our gut. When eating a particularly spicy meal, I recommend washing it down with plenty of water, and cooling it down with yoghurts, and other soothing ingredients.”
“Likewise, when paired with the above, regular consumption of alcohol can damage the bacteria living in your gut, leaving you with poor digestive health. When drinking alcohol, make sure to drink plenty of water to avoid dehydration, and avoid consuming extra greasy foods as the result of one too many drinks.”
Source: bing.com
