6 ways to keep our guts healthy
Eating healthy food means we’re more likely to have a healthy, balanced gut. Here are some tips to avoid getting our guts in a rut, by Daniel Foran, Safefood Nutrition Research Fellow.
Having a healthy gut helps us feel healthy and at our best. Gut and bowel issues are common, and can be uncomfortable, painful and reduce our quality of life. We are more likely to have a healthy gut if we’re eating healthy balanced food. So here are our tips to keep our guts happy and healthy.
1. Eat plenty of fibre
As adults, most of us need 25g of fibre each day to help boost our gut health. But only one in 5 of us meets this goal.
Eating enough fibre helps our digestion, prevents constipation, increases gut microbiota and improves bowel health.
Good sources of fibre include:
- Wholegrains
- Oats
- Fruit
- Vegetables
- Nuts
- Seeds
- Beans
Gradually bringing in high-fibre foods allows our bodies to adapt to the new foods and avoid stomach discomfort.
Explore our recipes for ways to include these foods into your meals, our Chickpea and Lentil Curry is a great place to start.
Eating high fibre snacks is another great way to increase our daily fibre. For example:
- Fresh fruit
- Vegetable sticks
- Oatcakes
- Unsalted nuts or seeds
2. Avoid foods that are high in saturated fats
Some foods can upset our guts. Eating food high in saturated fats (like chips, burgers and fried foods) are harder to digest, and can cause stomach pain and heartburn. To keep our guts happy, choose leaner meat or fish and grill instead of frying.
3. Know your trigger foods
Many people love spicy food and it does not bother their digestive system. Others find spicy food upsets their stomach. For some, garlic and onion can trigger sensitive stomachs. So, for those of us who find these foods give them heartburn, stomach pain or diarrhoea, it’s best to go easy on them in future.
4. Stay hydrated
Drinking liquids can also help our guts. It helps prevent bloating and discomfort. We should try to drink 8 to 10 cups of fluid across the day. Choose water, low-fat milk and no-added sugar squash or fruit juice rather than fizzy, sugary drinks.
Our pee can tell us if we are staying hydrated! If our urine is pale yellow, we’re drinking enough. If it’s darker in colour, we should drink more.
5. Keep a regular eating routine
Eating meals at regular times helps gut and bowel health. Aim for 3 main meals each day, with mid-morning and mid-afternoon snacks. Sitting at a table while eating, not only improves posture but also helps digestion. Chew food well and keep an eye on portion sizes to prevent overeating, especially before bedtime.
6. Get plenty of exercise
Regular exercise is a wonderful way to support gut health. It helps regulate bowel habits and reduce stress, which can have a positive impact on digestive health. We should aim for about 30 minutes of exercise, 5 days a week. Encouraging children and young people to get at least 60 minutes of physical activity every day is a great goal.
Caring for our gut health is important to feel our best. Incorporating these tips into our routines can make a big difference, helping us feel our best from the inside out.
