5 Top Tips for a Healthier Gut

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5 Top Tips for a Healthier Gut

5 Top Tips for a Healthier Gut

Published On

Thursday 20th April 2023

Written by

Naturopath, Bronwyn Gooden

Prebiotics

Prebiotics are foods high in fibre and resistant starch that feed the healthy bacteria in your gut. A healthy gut requires a diverse range of foods daily.

Raw garlic
Fennel
Dandelion greens
Asparagus
Slightly unripe bananas
Onions
Apples
Oats

Probiotics

Probiotics are live bacteria that help to re-populate the bacterial colonies in the gut. Aim for one different food source each day to diversify your microbiome.

Yoghurt
Tempeh
Sauerkraut
Kimchi
Kombucha
Kefir
Miso
In some situations, a probiotic capsule will be required. Your health professional can advise on the correct strain to take.

Avoid foods that damage the gut microbiome

Reduce or minimise these as much as possible

Alcohol
Processed foods
Refined carbohydrates
Refined sugars
Smoking (technically not a food)

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Minimise stress

Stress affects our gut via the bi-directional communication called the gut brain axis. Stress & depression can reshape the gut bacteria’s composition through stress hormones such as cortisol. These disturbances to our gut microbiome in turn further exacerbate our stress, both feed into each other.
Stress reducing techniques such as meditation, journalling, yoga help restore gut integrity.

Don’t forget your water

Water helps keep your digestive function operating optimally. It is required for creating digestive juices which help to break down foods, improve detoxification & to prevent constipation.
Aim for 6 to 8 glasses daily (top tip: herbal teas count towards water intake)
Bron Gooden – Clinical Naturopath- BHSc (Nat)
@bgnaturopathy