Gut health is one of the hottest health topics. Thousands of us are looking for ways to combat bloating without radically changing our lives.
But even though #gutmicrobiome gets over 730,000 views on TikTok every week, 58 percent of people surveyed by Holland & Barrett don't know that gut health can also impact their mental health.
Another 60 percent don't know that taking care of their gut health can also affect their immunity.
Experts say eating plenty of fiber, plant-based and fermented foods is an easy way to keep your gut in check.
Here, London-based Dr. Megan Rossi, nicknamed “The Gut Health Doctor,” shares her tips on how to proactively take care of your gut health.
London-based gut health expert Dr. Megan Rossi, shares her tips for a healthy gut, including consuming more fiber and incorporating as many fruits and vegetables into your diet as possible
Enjoy fiber
Perhaps unsurprisingly, fiber is a crucial component of a healthy gut microbiome – the name for the trillions of microorganisms that live in our bodies.
It is important to support our digestion and prevent constipation.
And studies have also linked it to a reduction in the risk of conditions such as heart disease, type 2 diabetes and colon cancer.
But in the UK, many of us don't eat enough fiber.
The British Nutrition Foundation highlights that the recommended daily amount of fiber for adults in the UK is 30g, but on average Brits only consume around 20g.
“You can increase your intake by eating foods rich in fiber, and not just your vegetables, but berries, oats, chia seeds, lentils and even dark chocolate are good sources,” said Dr. Rossi.
Plants, plants and more plants!
However, it's not just fiber that we need to eat more of. Plants in general are important, says Dr. Rossi, who recommends buying a large selection of them.
“For optimal health, I recommend eating all plant groups: vegetables, fruits, whole grains, legumes, nuts and seeds, and don't forget herbs and spices,” said Dr. Rossi.
That's because plants contain thousands of phytonutrients, bioactive compounds that our gut microbes thrive on.
“This explains why one of the easiest ways to improve gut health and resilience is to eat a more diverse plant-based diet, which supports a more diverse gut microbiota,” she said.
However, according to a recent survey by Holland & Barrett, people on average only eat fewer than three servings of fruits and vegetables per day.
It was also found that almost three quarters of people eat fewer than 10 different types of plants per week. Many experts recommend consuming 30 per week.
Fermented foods
Eating plenty of fiber, plant-based foods and fermented foods is an easy way to keep your gut in check, experts say
Fermented foods are extremely popular, and for good reason.
Adding kimchi or kombucha to your diet could give your gut health the boost it needs, says Dr. Rossi.
Fermented foods, which are made by adding microorganisms such as bacteria or yeast to products such as vegetables, tea or milk, work wonders on the intestines.
They contain probiotics – live microbes that are marketed as health-promoting.
“The UK has recognized the potential benefits, and research has shown that diets high in fermented foods are associated with lower inflammatory markers and greater microbial diversity,” said Dr. Rossi.
But you don't have to eat sauerkraut to include fermented foods in your diet because there are easy alternatives.
“You can easily switch or add fermented foods, for example switching to kefir or natural yogurt, adding quark, cottage cheese or miso, or trying a delicious kombucha drink,” said Dr. Rossi.
The gut-brain connection
This is not just fiber, but plant food in general. Plants contain thousands of bioactive compounds called phytonutrients, many of which our gut microbes rely on
A healthy and balanced diet can also affect your mental health. The two are connected by the vagus nerve, which runs from the brain through the face and to the stomach.
“This often means that what's going on in your brain can influence what's going on in your gut and vice versa,” said Dr. Rossi.
But it's not just about what you eat, it's how it affects your brain. Breathing exercises that can help our brain also seem to benefit our gut.
“Several studies show that non-dietary approaches that target the gut-brain connection, including breathing exercises, gut-directed hypnotherapy, and cognitive behavioral therapy (CBT), can improve digestive symptoms such as abdominal discomfort and bloating to the same extent as treatment by a specialist.” Diet,” said Dr. Rossi.
“This is a rapidly growing field, and more and more studies are emerging to help us understand how nutrients and dietary components might influence the gut-brain axis.”
Mindful eating
It may sound strange, but having a healthy gut isn't just about what you eat.
Paying close attention to how you eat and what you experience can also help maintain a healthy gut. This is called mindful eating.
“We are concerned with all the sensations we experience when eating and drinking, including sight, hearing, touch, smell and taste,” said Dr. Rossi.
Research also suggests that good gut health is not just about what we eat, but how we eat it.
For example, according to a 2019 study, focusing on chewing has been shown to help with digestive problems such as bloating.
“To eat more mindfully, it helps to sit at the table and minimize distractions, in addition to using all five senses mentioned above,” said Dr. Rossi.
Holland & Barrett offers customers the opportunity to receive free, personalized advice from its team of qualified nutritionists who can create a customized, science-backed nutrition plan tailored to each customer's needs.
The 45-minute appointments, free throughout January, will help increase access to nutritional advice and help clients learn more about their gut health and overall wellbeing.
What should a balanced diet look like?
According to the NHS, meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
Basic meals are potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole-grain cereal cookies, 2 thick slices of whole-grain bread, and a large baked potato with skin on
Have some dairy products or milk alternatives (e.g. soy drinks) and choose low-fat and low-sugar options
Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which should be oily)
Choose unsaturated oils and spreads and consume them in small quantities
Drink 6-8 cups/glasses of water daily
Adults should consume less than 6g of salt and 20g of saturated fat for women and 30g for men per day
Source: NHS Eatwell Guide