Diet expert unveils four top tips to improve your gut health today
Nutritional therapist Abir Hamza-Goodacre shared her expertise on improving your gut microbiome.
Doctor explains how to keep your gut microbiome healthy
The registered nutritional therapist at Benenden Hospital first explained what the microbiome is.
"The gut microbiome is an ecosystem and it is important that all the different microorganisms within it are balanced," said Abir.
"The gut is so intrinsic to your overall well-being," Abir added, which is why she is determined to help people improve their own microbiome.
"Diet is key to gut health," said Abir. "Often, the people with a healthy and diverse gut ecosystem are those who eat a range of colourful fruits and vegetables every day."
While processed and sugary foods may taste good, they can lead to an imbalance in your gut microbiome, known as dysbiosis.
"Instead, try to incorporate a diverse range of fruits and vegetables into your everyday diet," emphasised Abir.
"It is also important to include sources of insoluble fibre in your diet, which help to speed up the passage of food through the stomach."
Examples of insoluble fibre include:
- Nuts
- Grains
- Legumes
- Cauliflower
- Strawberries
- Raspberries.
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"Some of the best foods you can eat to support gut health are fermented foods," stated Abir.
Fermented foods can boost the number of good bacteria in the gut, known as probiotics.
Fermented foods to try include:
- Plain yoghurt
- Kefir
- Kimchi
- Miso
- Tempeh.
Abir added: "When it comes to our lifestyle and gut health, do not underestimate the effect of stress on gut health.
"Consistently high-stress levels could be the cause of an unhealthy gut and also lead to digestive issues such as constipation or a loss of appetite."
Abir recommended practising mindfulness, exercising more, and speaking to a mental health professional.
"Increasing your activity levels is not only great for your well-being and stress levels, but exercise is also directly beneficial for your gut," said Abir.
"The increased oxygen in your bloodstream and rise in body temperature that comes with exercise are exactly the conditions your good gut bacteria thrive on."
