A dietitian’s 5 tips for better gut health
Probiotic supplements, colon cleanse, cutting out food groups? The gut health space has become overrun with confusing terms and extreme interventions. But it doesn’t need to be this complex!
I’m Dr Caitlin Hall, a gut health dietitian and Head of Research at myota. Today I wanted to share 5 simple tips for getting your gut health back on track!
Increase Prebiotic Fibre Intake
There is a lot of talk in the world of gut health around probiotic supplements. The reality is, the majority of over the counter probiotic supplements have little to no supporting scientific evidence. Instead, focus on increasing prebiotic fibre intake.
Prebiotic fibre is the food for the good gut bacteria in your microbiome. Unlike probiotic supplements where you need to take the right strain for your body, prebiotics are universally beneficial. By increasing fibre intake, not only do we cultivate a more diverse gut microbiome, fibre fermentation also produces anti-inflammatory compounds called short-chain fatty acids. These compounds help to reduce inflammation not only in the gut, but in the whole body.
Manage Stress
Did you know, our gut and brain are connected via a special pathway called the vagus nerve? This means the two are in constant communication. When we are particularly stressed, it can impact our gut health and cause symptoms like bloating and discomfort, or in serious cases other gastrointestinal disorders.
I like to take time in my week to do things that I know reduce my levels of stress. Some of the things I like to do include journaling, meditation or my personal favourite - petting a cute dog. These practices not only reduce stress but also help maintain a healthy gut-brain connection, ensuring your digestive system functions smoothly.
Diversify Your Diet
A diverse diet supports a diverse gut microbiome, which is essential for overall gut health. Including a variety of foods in your diet ensures that different strains of beneficial bacteria thrive in your gut. Incorporate a mix of fruits, vegetables, legumes, nuts, and fermented foods like yoghurt, kefir, sauerkraut, and kimchi. Although I don’t tend to recommend probiotic supplements, incorporating fermented foods into your diet are a great addition.
Most importantly, ensure that you are incorporating enough prebiotic fibre in your diet. Prebiotic fibre is only found in a small amount of foods, such as leeks, chicory root and onions. If you’re struggling to increase your prebiotic fibre intake, try myota. One scoop of our prebiotic fibre blends a day is 100% of your recommended daily intake.
Regular Exercise
Regular physical activity is beneficial not just for your overall health but also for your gut. Exercise helps stimulate the growth of beneficial gut bacteria, improving your gut microbiome's diversity. Exercise also helps in keeping everything moving through your digestive system - often helping to relieve symptoms like constipation. But don't worry, it doesn't have to be intense! Even light activities like walking the dog, gardening, or a fun dance class can do wonders for your gut.
Stay Hydrated
Hydration is often overlooked but is essential for maintaining a healthy gut. Water helps keep the mucosal lining of the intestines healthy and supports the digestive system's overall function. Staying topped up on water also ensures that everything is moving smoothly through our digestive system.
Ideally, we should be drinking 1.5 to 2 litres of water daily, and more if we are exercising or staying out in the sun. Sometimes I find a regular glass of water is not what I’m craving, but infusing it with citrus like lemons and lime, or even herbs like mint can make it all the more tasty.