Written by Beanie Robinson, Nutritionist
Is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms.
If you want to improve your health from the inside out, it's time to start prioritising your gut. That's because the gut microbiome, made up of trillions of bacteria, viruses, and fungi living in your digestive tract, impacts so many aspects of our well-being. From immunity and metabolism to brain health and emotional balance, nurturing this complex ecosystem is key.
An unhealthy gut microbiome has been linked to issues like IBS & digestive troubles, food sensitivities, fatigue, autoimmunity and even anxiety or depression.
The good news? Simple diet and lifestyle adjustments can optimise your gut flora and set the foundation for a thriving healthy gut microbiome.
Implement these 7 research-backed tips to start supporting robust gut health today.
Eat a plant-packed diet
Fill your plate with a rainbow of fresh vegetables & herbs, low sugar fresh fruits, lentils, chickpeas, beans, nuts & seeds.
Plants provide prebiotic fibre that nourish the beneficial bacteria in your gut.
Aim to include as many different plant foods as possible, as variety is key for a diverse, resilient microbiome.
Enjoy organic animal proteins in moderation if desired, but make plants the star of your plate.
Choose whole, unprocessed foods
To keep your gut microbes happy and thriving, focus on nutritious whole foods over highly refined processed options.
Avoid artificial sweeteners, sugary beverages and processed snacks made with additives like emulsifiers; lecithin.
Instead, opt for fibre-rich complex carbs like organic oats, non-starchy veggies, fresh fruit and organic live yoghurt to feed those healthy bugs.
Practice mindful eating
Don't just wolf down your meals on the run – slow down and engage your senses for better digestion and nutrient absorption.
Thoroughly chew each bite at least 20-30 times and take a few long deep belly breaths before eating to relax your body fully.
This allows you to better tune into hunger cues and optimally break down foods.
Indulge mindfully
No need to completely restrict favourite treats – that often backfires into overeating them. Have a small portion of what you're craving alongside gut-friendly foods.
A little 70% organic dark chocolate, sourdough bread or fresh pasta won't undo your efforts if the majority of your diet is focused around unprocessed whole foods.
Moderation and inclusivity trump total restriction.
Actively de-stress
Chronic stress disturbs the delicate balance of your gut flora, often enabling unfriendly bacteria to overgrown.
Make daily relaxation practices like journalling, yoga, meditation, deep breathing or walking in nature a top priority.
Aim for 7-9 hours of quality sleep each night and have at least 5 days a week alcohol free.
Tap into the gut-brain connection
The gut and brain are in constant communication via the vagus nerve, a cranial nerve that links the two systems.
Poor vagal tone from excessive stress, illness or inflammation can disrupt this cross-talk and its downstream effects on digestion, immunity and mental health.
Practices like daily meditation, yoga, eating tryptophan-rich foods and even humming and singing loudly can activate and support vagal function.
Fermented foods: your gut's new bff
Speaking of nurturing your gut microbiome, one of the most powerful ways to do so is by consuming fermented foods!
These probiotic-rich delights have been around for centuries and are finally getting the spotlight they deserve as a key to intestinal health.
Fermentation is an age-old technique of preserving foods through the action of beneficial microbes like yeast and bacteria.
This process creates amazing foods like tangy kombucha, kefir, zesty sauerkraut, and the Korean dish kimchi.
The star appeal (apart from taste) of fermented foods is their probiotic content, teeming with live cultures of gut-friendly bacteria strains like Lactobacillus and Bifidobacterium.
When you consume these microbes, they can help populate your gut with robust colonies to support digestion, strengthen immunity and improve nutrient assimilation & absorption.
On top of their probiotic potency, fermented foods are nutritional powerhouses.
Fermentation helps break down nutrients, making them more bioavailable and easier for your body to absorb and utilise.
Many fermented products are loaded with B vitamins, vitamin C, antioxidants and digestive enzymes that boost absorption.
Another major perk? Fermented foods are champions of sustainability. The fermentation process preserves perishable ingredients for longer, preventing food waste.
It's also incredibly energy-efficient compared to other methods like canning or drying.
So enjoying these fermented delicacies means you're doing something good for the planet too!
Need some fermented food inspiration? Click here to discover some of my favourite ways to incorporate fermented foods into your diet!
Beanie Robinson, Nutritionist
Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.
