Be careful with high-protein foods (Image: Pexels)
The latest UK Gut Health Report by Holland and Barrett has revealed that 58% of Brits have suffered from gut health issues, with 45% confessing these problems have persisted for over three months. The gut plays a crucial role in digesting and absorbing food, including essential nutrients necessary for our overall health.
There are several factors that can contribute to poor gut health, such as genetics and lifestyle choices, hence the importance of maintaining it. Symptoms of poor gut health can include fatigue, stomach pains, bloating, and unexpected weight fluctuations.
UK-based nutritionist and chef, Lily Keeling, who works with food box delivery service Green Chef, has emphasised the need for education on improving and sustaining healthy eating habits to support gut health.
She said: “When it comes to listening to your gut, it’s clear that Brits are in need of some guidance. Alongside factors such as stress, smoking, and lack of sleep, a diet with a high amount of processed foods and lacking in fresh fruit and vegetables could lead to poor gut health.
“If you’re concerned you may have issues with your digestive system, firstly consult with your GP, who will be able to investigate your symptoms and diagnose any conditions that require medical treatment. They may also test you for food intolerances.”
The best foods to enhance gut health
Lily suggests some of the top foods to boost your gut health
Foods rich in fibre
Fibre is crucial for maintaining a healthy digestive system, and it also helps us feel satiated for longer periods. The average adult should aim to consume about 30g of fibre daily, and incorporating more high-fibre foods like chickpeas or lentils into your diet can help you reach this goal.
Similarly, making mindful changes to your regular meals can boost your fibre intake. Lily suggests choosing wholemeal or granary breads over white bread, and swapping your usual fruits for figs, prunes, dates, raisins, and dried peaches.
Probiotic foods
Probiotics are live microorganisms that can enhance overall health and wellbeing when included in a balanced diet. Yoghurt is one of the best probiotic foods for promoting overall gut health.
However, not all yoghurts contain live probiotics, so it’s important to select those with active or live cultures.
In the same vein, some cheeses, such as cottage cheese, may contain probiotics, but Lily advises always checking the packaging and food labels. Other probiotic-rich foods include Sauerkraut, Kimchi, and Kombucha.
With a plethora of tasty recipes worldwide featuring these ingredients, you’ll never be short of ideas.
Stay hydrated
Dehydration can lead to various health issues, including poor gut health. Therefore, when aiming to improve your gut health, ensure you stay hydrated by drinking plenty of water each day.
However, there are a number of delicious foods that have a high water content, and can help to keep you hydrated:.
Cucumber – which is made up of 96% water
Watermelon and yellow melon
Apples
Spinach
Lily recommends incorporating these foods into your diet to help maintain your hydration levels, alongside monitoring your water intake.
Common diet mistakes that could be damaging your gut
While environmental factors could be leading to poor gut health, Lily highlights the key diet mistakes that could be damaging your digestive system.
She said: “It’s no secret that foods which are high in fat and can have a negative impact on our stomachs and digestive system as a whole. This includes greasy and fried foods, which when enjoyed as part of a healthy balanced diet can be consumed in moderation. However, when looking for ways to improve gut health, you should prioritise following a colourful, and expansive diet, filled with lots of different nutrients and vitamins.
“Likewise, if you can stomach it, spicy food can lead to upset stomachs and have a direct knock-on effect with our gut. When eating a particularly spicy meal, I recommend washing it down with plenty of water, and cooling it down with yoghurts, and other soothing ingredients.
“Likewise, when paired with the above, regular consumption of alcohol can damage the bacteria living in your gut, leaving you with poor digestive health. When drinking alcohol, make sure to drink plenty of water to avoid dehydration, and avoid consuming extra greasy foods as the result of one too many drinks.”