How to improve your gut health

How do you know if your gut is healthy?

There is no single tell-tale sign of a healthy gut. In fact, there are several factors that come into play. Irritable bowel symptoms such as constipation, diarrhoea or stomach cramps may all be signs that you need to address your gut health. 

However, the absence of any gut symptoms may not mean that you have perfect gut health. In fact, factors such as the frequency at which you get sick, the types of medication you take and whether or not you are on a restrictive diet can all impact your gut health.

Furthermore one of the quickest ways to tell whether your gut is unbalanced is changes in your bowel movement. In fact, if you notice changes in your stool this may be cause for concern. 

Normal stool should never include blood, that is something you should check with your doctor as soon as you notice it. Experiencing issues with bowel movements is absolutely normal, all of us have noticed changes at some point in our lives. 

The Bristol stool chart can be a helpful guide to  understand what is going on with your gut. It's important to voice any concerns you may have with your doctor. Furthermore, what is considered “normal'' may look different from person to person. In addition to bowel movements, there are other signs to look out for that mean your gut needs to be looked after. If you are experiencing abnormal weight loss, bleeding when passing stool, pain in bowel movements, or anaemia, contact your doctor to explain your symptoms.

How can you improve your gut health?

Diet is one of the largest influencing factors on our gut health. This is because the microbes in our gut rely on the food that we feed them. For this reason, even identical twins have different gut microbiomes. 

Factors such as sleep, physical activity, and stress can also alter your gut microbiome. Therefore diet should be considered within a holistic view, accounting for all other lifestyle factors as well.

Fibre-rich whole foods 

It will probably come as no surprise that fibre rich whole foods including whole grains, fruits and vegetables are good for your health. It turns out they are also excellent for gut health. 

As if we needed more reasons to eat whole foods, whole grains such as quinoa, amaranth and brown rice contain fibre that we need for bulk in our intestines in order to keep us regular.

The bacteria in our microbiome uses whole grains as food to grow and proliferate. In fact, increasing your whole grain consumption can increase the type and number of bacteria in your gut. 

Similarly, nuts contain gut-friendly fibre to keep your gut health in check. Remember that variety is key. walnuts, almonds, pistachios, cashews and pecan are great nut options. They not only provide heart-healthy fats but also gut-loving fibre. Aim for one small handful per day. You can also read more about the benefits of nuts and healthy fats here.

Whole fresh vegetables, fruits beans and legumes are rich in fibre and other nutrients that the microbes in your gut can feed on. Where possible, try to buy seasonal produce which is not only fresher but also more sustainable. 

Variety is key

Not only is it important to eat plenty of fresh produce, but variety is an essential requirement for a healthy gut. In fact, research from the American Gut Project has shown that ideally, you should aim to eat 30+ plants per week.(1) This may sound like a lot, but when you include nuts, seeds, herbs, spices and grains along with fruits and vegetables, the numbers add up quickly!

The research looked at the microbiomes of tens of thousands of volunteers and found that people who eat at least 30 varieties of plant foods per week had greater microbial diversity compared to people who ate just 10 varieties. So next time you’re planning for your next meal, have a think about what different plants you can add to your plate, your gut will thank you for it!

Related reading

• Should I take a fibre supplement?
• Anti-inflammatory diet: what foods to eat?