Gut health is the cornerstone of overall wellness, significantly impacting various aspects of our bodies and lives. So, understanding and nurturing your family’s gut health can be transformative.
Think about the last time you felt nervous or afraid – did you feel it in your stomach?
This sensation exemplifies the gut-brain connection, highlighting how intricately our gut communicates with our mind.
The gut is a dynamic entity, influenced by several factors, including genetics, diet, metabolism, age, geography, antibiotic treatment, and stress to name a few things. Healing and maintaining a healthy gut isn’t a quick fix; it requires time, energy, and commitment.
Did you know that 4 in 10 people experience digestive discomfort? Having diarrhoea, constipation, bloating, gas or pain passing stools are just some of the symptoms of poor gut health. Even more, they’re uncomfortable to experience and can interfere with day to day life. These issues emphasise the important of paying attention to gut health within our families.
Supporting your family’s gut health is crucial, and there are practical steps you can take to ensure everyone feels their best. Here are three effective strategies to promote a healthy gut for your loved ones.
ONE: Increase the diversity in your diet
- the more diverse the diet, the more diverse the gut microbiota. A greater diversity of microorganisms in the gut microbiota is directly correlated with gut and overall wellbeing.
- Researchers at the American Gut Project found that people who ate more than 30 different plant foods each week had a more diverse gut microbiome compared with those who are 10 or fewer.
- don’t forget to increase the diversity in colour too. Different coloured vegetables and fruits have different vitamins and minerals. For example, the orange of carrots is due to beta carotene, which is essential for making vitamin A. Whereas, green vegetables contain chlorophyll.
ACTION: Aim to eat 30+ plants each week. Plant foods include fruits, vegetables, seeds, nuts, legumes, grains, and spices.
- Sprinkle some herbs on roasted potatoes
- Include some chives in your next omelette
- Purchase a different fruit for each day
TWO: Increase the probiotic in your diet
- “Probiotic” is a catch-all term for good bacteria. They feed existing bacteria, so they can thrive and work effectively.
- Probiotics are one of the most effective tools at our disposal to support/repopulate our gut microbiome. They are often found in the form of fermented foods.
- Fermented foods have been around for generations across the world and often are part of traditional diets. Some examples are kimchi from Korea or sauerkraut from China or yogurt from Turkey.
ACTION: Make sure you’re having probiotic rich food every day. Some good examples are yogurt, kefir, sauerkraut, kimchi or kombucha.
- Stir some kefir through your cereal
- Have some sauerkraut on the side of your lunch or dinner
- Add some cheddar cheese or blue cheese to your omelette
THREE: Increase the prebiotics in your diet
- Prebiotics are the non-digestible carbohydrates that selectively stimulate growth of beneficial microorganisms in the gut (predominately the intestines). The fermentation process creates short chain fatty acids (SCFA), with some key ones being acetate, propionate and butyrate.
- Most of the mass remaining towards the end of digestion should consist of prebiotic, non-digestible fibre that the gut bacteria can ferment.
- When upping your fibre intake, start small and drink plenty of water. Adding too much too quickly or without enough water can lead to constipation or more gas.
ACTION: Incorporate prebiotics food into your diet daily. For example,wheat brain, nuts, oats, garlic, legumes/pulses, pears or apples.
- Swap white rice for quinoa or brown rice
- Swap white pasta for wholewheat pasta
- Swap white bread for wholegrain or wholemeal bread
WIN a FREE 55-minute 1:1 consultation with a registered nutritionist!
Take this chance for some well-deserved ‘me’ time and get personalised support for your health goals, address those lingering symptoms or kickstart a healthier you! The consultation will take place in-person at Nuala’s space in Manly (or via video call is possible).
Terms & conditions: The winner will be chosen by Northern Beaches Mums on 15th July at 5:00pm and contacted by email. If the winner cannot be contacted within 3 days, another winner/s will be chosen.
Competition is open to Sydney residents only.
About the Author:
Nuala, founder of The Nutritious Way
Nuala, a registered nutritionist under the Association for Nutrition, is dedicated to improving your health and well-being by elevating your gut health. Her mission as a gut health nutritionist is to empower individuals to achieve optimal health by addressing a wide range of health issues.
