Forget “happy wife, happy life”, it’s all about the tummy!
The human gastrointestinal tract, often referred to as the “gut,” is home to about 100 trillion
bacteria plus other microorganisms collectively known as the gut microbiota1. The mix of these
microorganisms determines how well we digest our food, absorb nutrients, fight intestinal infections, and much
more2.
The gut also affects the digestive problems we might experience after eating — like wind, constipation,
diarrhoea, especially for people with functional gut disorders or diseases, such as Irritable Bowel Syndrome
(IBS). Research is now starting to show how gut health can influence other health conditions such as mental
health conditions, heart disease and diabetes2.
Your gut microbiota is affected by a range of factors, including3:
- Stress
- Illness
- Weight
- Overuse of antibiotics
- Diet
We spoke to Tina Yan, a gut health researcher and PhD candidate at Edith Cowan University in Western Australia to
learn her top five foods for improving gut health.
Tina is carrying out research looking into a specialised formula of dietary fibre and the influence on gut
microbiota, sleep and mental health in people with medically diagnosed IBS who are following a low FODMAP
diet. You can learn more about Tina’s research here.
1. Wholegrains
Wholegrains, including wheat, oats, rice, barley, and rye, comprise all three layers of the grain. A rich source
of carbohydrates and protein, wholegrains contain more fibre, vitamins, minerals and antioxidants than refined
cereal foods like white bread, including folate, thiamin, riboflavin, niacin, iron, vitamin E, zinc, magnesium,
and phosphorus3.
Incorporating wholegrains into your diet can help reduce your risk of chronic diseases like coronary heart
disease, colon cancer, diabetes, and diverticular disease, as well as support digestive health by preventing
constipation3.
Sources of wholegrains include brown or wild rice, oats, barley, bread fortified with wholegrains.
2. Fruits and vegetables
There’s a reason fruit and vegetables are continuously recommended to include in your diet –
they’re deliciously good for you!
Naturally high in dietary fibre, fruits and vegetables are also high in vitamins, minerals, polyphenols (a
compound found in plants including flavonoids and phenolic acid5) and oligosaccharides (a type of
carbohydrate that act as a prebiotic6), all associated with decreased risk of chronic diseases like
cardiovascular disease, type 2 diabetes and cancer, and of course, an improvement in gut health4.
When it comes to choosing the right vegetables, there’s no wrong answer, but try to keep things varied and
your plate colourful. Also try to include leafy green and cruciferous vegetables (such as spinach, kale and
broccoli, Brussels sprouts); legumes/pulses (such as chickpeas, kidney beans and lentils) and a variety of fresh
fruit (choose whole fruit rather than juices).
3. Resistant starch
Resistant starch is pretty much what it sounds like. It “resists” being broken down in the small
intestine, moving unchanged into your large intestine. This resistant starch is then fermented in the large
intestine and can produce short chain fatty acid, such as butyrate7.
Renowned for its anti-inflammatory properties, butyrate plays a crucial role in maintaining gut health by
nourishing the cells lining the colon and promoting a balanced gut microbiome7. Butyrate has been
linked to a reduced risk of type 2 diabetes7, reduced abdominal fat8 and improved
sleep9.
Foods high in resistant starch include oats, barley, pulses/legumes (eg. kidney beans, chickpeas, lentils), nuts
and seeds, green bananas and plantains, cooked and cooled potatoes*, cooked and cooled rice or pasta*.
*Make sure to cool food in the fridge and eat within 2-3 days.
4. Fermented foods
Fermented foods aren’t just delicious – they’re great for your gut too! That distinctive tang
on your tongue comes from the breakdown of sugars and starches by beneficial bacteria and yeast, which result in
the creation of probiotics, including strains like Lactobacillus, Bifidobacterium, and
Saccharomyce10.
Once eaten, these probiotics colonise the gut, adding diversity to your gut microbiota. This intricate community
of microorganisms plays a pivotal role in digestion, nutrient absorption, immune function, and even mood
regulation11.
Some delicious, fermented foods that are a great addition to any diet include pot set and or kefir yoghurt,
kombucha, kimchi, sauerkraut, tempeh, natto and miso and sourdough bread.
5. Eat plenty of fish
Fish is rich in omega-6 and omega-3 fatty acids, essential for our overall health. Unlike other fats that our
bodies can synthesise internally, omega-3 and omega-6 fatty acids must be obtained from dietary sources.
Omega-3 increases bacteria that produce anti-inflammatory chemicals in the gut12 and have been linked
to protecting us against diseases like bowel cancer13 and depression14.
Aim to have a round of fish two to three times per week and omega-3 enriched food or drinks (such as eggs, bread
and milk)15. If you’re vegan of vegetarian, plant sources of omega-3 include chia seeds,
Brussel sprouts, and walnuts15.
Remember, before implementing any significant changes to your diet or lifestyle, it's essential to seek guidance
from a qualified healthcare professional or registered dietitian.