Top 5 Tips to Support Gut Health

Understanding the Gut

The gut is essential in regulating various bodily functions beyond digestion, including skin health, mood, and immunity. Supporting gut health is crucial for maintaining proper digestive function and ensuring efficient nutrient absorption.

Pathway of Digestion

Digestion begins in the brain, where the sight and smell of food trigger digestive processes. In the mouth, saliva starts breaking down food before it moves to the stomach, where acids and enzymes further digest it while eliminating harmful pathogens. The liver and gallbladder release bile to aid in fat digestion, while the pancreas secretes enzymes to break down nutrients and neutralize stomach acid. In the small intestine, nutrients are absorbed into the bloodstream, and the immune system works to remove any harmful invaders. Finally, the large intestine processes the remaining food, absorbs water, and supports gut health with beneficial microbes before waste is eliminated.

Signs of Poor Gut Health

Bloating, changes in bowel movements, acid reflux, undigested food in stools, skin breakouts or dryness, fatigue after eating, low energy, mood fluctuations, weight changes.

Gut Microbiome

The gut microbiome contains trillions of microorganisms that influence overall health and digestive function. It is an ecosystem characterised by its environment and inhabitants. These microorganisms include thousands of species of bacteria, viruses, fungi, and parasites. Each of us has a unique microbiome.

At birth, we inherit our first microbes through vaginal delivery or breastfeeding. As we grow older, our microbiome evolves due to diet and environmental exposures.

The Top 5

1. Food Diversity

We want to "eat the rainbow"—not in the form of candy, but by incorporating a variety of fresh, colorful vegetables and fruits. Challenge yourself to try a different fruit or vegetable each week when you shop for groceries. Aim to buy 5 different vegetables and 4 different fruits each week to ensure a wide range of nutrients, minerals, minerals and antioxidants.

2. The Importance of Prebiotics and Probiotics

People often confuse prebiotics and probiotics or consume more of one than the other. Think of probiotics as seeds and prebiotics as the fertilizer that helps them grow. Both are essential for a diverse and healthy gut microbiome.

• Probiotics: These are beneficial bacteria that naturally live in your gut.

  • Food sources: Yogurt, kefir, sourdough, kimchi, tempeh, miso, pickles, sauerkraut, kombucha.

• Prebiotics: These provide nourishment for the good bacteria already in your gut.

  • Food sources: Leeks, asparagus, Jerusalem artichokes, onions, garlic, berries, apples, bananas, lentils, beans, oats, flaxseeds, chia seeds.

3. Polyphenols

Polyphenols improve gut health by influencing the gut bacteria composition. These plant compounds help reduce inflammation and oxidative stress by acting as antioxidants. Polyphenols can be broken down into four groups: phenolic acids, flavonoids, stilbenes, and lignans.

Polyphenol-Rich Foods

• Fruits & Vegetables: Pomegranate, apples, berries, broccoli, carrots, chili, onions, spinach, red cabbage, olives.

• Grains & Seeds: Whole grains, oats, sesame seeds, flaxseeds.

• Herbs & Spices: Ginger, cumin, turmeric.

• Drinks: Matcha, green tea.

4. Mindful Eating and Nervous System Support

Supporting your nervous system can help reduce inflammation and improve gut health.

Techniques for Nervous System Support

• Journaling

• Meditation

• Breathwork

• Movement (walking, swimming, running, Pilates)

Mindful Eating Guide

Mindful eating involves paying full attention to the sensory experience of food.

How to Practice Mindful Eating:

• Eat in silence.

• Stop when you feel satisfied.

• Be kind to yourself—no guilt around food.

• Slow down—don’t rush meals.

• Chew each bite 30-40 times.

• Avoid distractions—no screens at mealtime.

• Observe how food makes you feel (taste, texture, smell, color).

Why Practice Mindful Eating?

• Improves digestion.

• Reduces stress.

• Enhances food appreciation.

• Supports healthy weight management.

• Regulates eating patterns.

• Promotes better nutrient absorption.

• Helps curb cravings by increasing food satisfaction.

5. Fibre

Many people don’t consume enough fibre, yet it’s essential for digestive health and regular bowel movements.

There are two types of fibre:

• Insoluble Fibre: Supports healthy bowel movements and promotes a balanced gut environment.

  • Food sources: Whole grains, nuts, seeds, fruits, vegetables.

• Soluble Fibre: Slows digestion, helping you feel fuller for longer.

  • Food sources: Fruits, vegetables, oats, barley, legumes.

Daily Fibre Recommendations:

• Women: 25g

• Men: 30g

Fibre Tips

• When increasing your fibre intake, it is important to ensure you are consuming enough water as fibre binds to water molecules in the body, and you can end up constipated, which we don’t want. Aim for 1.5-2lts of water daily (this includes your herbal teas).

• Increase fibre intake gradually to avoid bloating, flatulence and constipation.

• When making a juice use the whole fruit or vegetable including edible skins and seeds

If you're experiencing gut-related symptoms, seek professional advice rather than self-prescribing. Let's find the root cause and create long-lasting results for your health. If you're interested in a consultation, book an appointment through the link. Not sure how I can help? Schedule a discovery call, and let’s chat!

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