7 expert tips to keep your gut healthy this Christmas
Catherine Rabess is a dietitian who also has IBS – here she explains how to navigate overindulgence during party season and the triggers to avoid
Chestnuts roasting, prosecco ﬂowing, gut hurting. Christmas is a time of indulgence, which often means discomfort and digestive issues. And if you already have a sensitive gut, it’s prime time for bloating, frequent dashes to the loo, acid reﬂux and, in my case, IBS. I’ve worked as a dietitian for nearly 15 years, specialising in gut health for over half of that, so people often assume I glide through the festive season powered by willpower and ﬁbre, eating all the right food and reaching 30 different plants a week. The reality? I’m a human bin for cheeseboards and chocolates, like the rest of us. But I also suffer with IBS, and for years Christmas felt less like a holiday and more like a time of concern about my symptoms and how I would cope. I’d eat something ‘harmless’ and spend the next few hours regretting it, in pain on the sofa with my trousers undone. The anxiety surrounding what foods I should avoid, so as not to trigger symptoms, often made it worse. Irritable bowel syndrome is a disorder of gut-brain interaction. Although the gut appears normal, its communication with the brain is disrupted, leading to functional gut problems and pain. It affects up to one in ﬁve people in the UK, 10% of the global population and is more common in women than men. The symptoms vary wildly but can include bloating, cramping, constipation, diarrhoea and gas. Add Christmas excess into the mix and it’s easy to see why many of us feel uneasy by New Year’s Eve. But it doesn’t have to be that way. Over the years I’ve learned to keep my gut (mostly) happy at Christmas without missing out on the joy. Here’s what I do and why. The trigger: rich food I’d hope that nobody was counting their macros on Christmas Day. But a big increase in fat – particularly saturated fatty foods such as pigs in blankets, roasties, creamy desserts and cheesy canapés – can be a major trigger for IBS symptoms. High-fat meals slow down the stomach emptying, which can lead to bloating, nausea and indigestion. They can also overstimulate the gastrocolic reﬂex, especially in people with IBS, triggering urgent trips to the toilet. Fat relaxes the valve between the stomach and oesophagus, making acid reﬂux and heartburn more likely. Have a little bit of what you love but not a mountain of everything. Moderation is key. Build a balanced plate of smaller portions and make space for vegetables. The trigger: not eating regularly Try not to skip breakfast. You’re more likely to snack on high-fat and high- sugar foods that can aggravate the gut and cause heartburn. Instead, start the day with something nourishing, like porridge with berries and seeds or wholegrain sourdough with nut butter. Both of these provide ﬁbre and keep your digestion on track. The trigger: skipping fibre With Christmas dinner, all the meat, potatoes and stuffing mean there’s not much room for roughage. I love loading up on vegetables on the day – brussels sprouts, red cabbage and roasted root vegetables are all good sources of ﬁbre. Fibre plays a key role in supporting gut health, helping to regulate digestion and feed beneﬁcial gut bacteria. If you’re travelling or eating out, consider packing some chia or ﬂaxseeds as a ﬁbre boost. The trigger: snacking spiral A handful of crisps here, a mince pie there, then suddenly it’s 4pm and you’ve eaten 17 different things but not an actual meal. Grazing, especially on ultra-processed snacks, can overwhelm your digestive system, leading to bloating and discomfort. So tune in to your hunger cues. Grazing is ﬁne in moderation, but when you are starting to feel satisﬁed, stop. I create ‘mini meals’ instead, as gut rest is important. Aim for complex carbs, protein and ﬁbre, such as a small bit of cheese, veg crudités, oatcakes and hummus, or Greek yogurt and granola with a banana and some nut butter. The trigger: drinking alcohol It can feel as if alcohol is everywhere during the festivities, at work events, social gatherings and family get-togethers. But it can irritate the gut, speed up or slow down digestion (depending on type and quantity), cause bloating, acid reﬂux and disrupt the gut microbiota. Plus, it often comes with mixers high in sugar or fermentable carbohydrates, and ‘just one more’ can lead to gut chaos. I always pace myself by making my drink last; I’m known for enjoying my drink slowly. I alternate drinks with water and avoid soft drinks as a mixer, choosing gut-friendlier options when I can, like gin with soda and fresh lime. I might limit myself to just one or two drinks on big days. And I never ever drink on an empty stomach. The trigger: lack of exercise I thoroughly enjoy not knowing what day it is in that period between Christmas and New Year. But lounging for hours post-meal, especially horizontally on the sofa, can slow digestion and worsen bloating or reﬂux. A gentle walk after big meals, even just around the block, makes a noticeable difference to how you feel. No boot camps required; just 15 minutes of movement helps stimulate digestion and can ease bloating. If you’re indoors, even doing the washing-up (grudgingly) or playing with kids or pets can help. The trigger: stress Let’s not forget the emotional side of Christmas. It’s meant to be the most wonderful time of the year, but it can also be stressful, chaotic and emotionally charged. And the gut-brain connection is very real. Multiple studies have shown that stress can worsen IBS symptoms, increase gut motility and sensitivity. I protect my peace at all costs by setting boundaries, taking little time-outs for myself and keeping up a few grounding habits like deep breathing, gentle yoga or 10 minutes alone with an herbal tea. I also remind myself of the power of saying no. You don’t have to eat everything or please everyone. How I’ll enjoy this Christmas These days, I no longer dread the Christmas buffet table or the consequences. Living with IBS has taught me to tune in to my body, be prepared and, most importantly, to be kind to myself. I’ve realised it’s not about perfection and always getting it right, it’s about making small choices that support my gut without stealing the joy. My mantra is that joy is a nutrient too, and a happy gut does not come from restriction – it comes from balance and ﬁguring out what’s right for you. I don’t obsess over every bite and I have learnt to let go and trust that it will be okay. I choose foods that nourish me and make me feel good, both emotionally and physically, and I savour the moments that matter to me the most. Be it laughing with family, dancing in the kitchen or ﬁnally winning a game of Articulate!. 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I’m a gut health dietitian – these are the questions people are too embarrassed to ask me
From sudden attacks of diarrhoea to problematic wind, our expert answers all the questions you were too embarrassed to ask
Looking to find out more about gut health? Read how these readers solved their gut health problems, learn how to support your gut health through fibre and try our top 10 gut health foods. Talking about gut health can be tricky for many, especially since issues like bloating, stomach growls, smelly gas or unusual bowel movements are often considered embarrassing. Yet, what happens in our digestive system impacts our overall wellbeing. As a gut health dietitian, I frequently encounter questions that people are hesitant to ask. Here are some of the most common ones, answered without shame or judgment, just facts, and maybe a bit of humour. “Is there anything that makes farts or burps smell particularly bad? I feel like mine are especially smelly!” Yes, some foods pack more of a punch than others. That could be due to a high intake of sulfur-rich foods, like eggs, red meat, garlic, onions and cruciferous veg such as broccoli and cabbage. So, what’s the science behind it? When these foods are broken down in our bodies, they can release hydrogen sulfide, which is reminiscent of rotten eggs. As we all know, gas needs to escape somewhere and wind is usually the method. A protein-heavy diet is often less fibrous and, while protein itself doesn’t cause smelly farts, the bacteria needed to break down undigested protein in the colon can produce strong odours. A diet lacking in fibre slows digestion down, giving that bacteria more time to ferment waste and produce more smelly gas. “Is it normal to feel bloated?” Bloating is one of the most common complaints I hear and sometimes even get shown. And, yes, some level of bloating is totally normal. Our gut is a living, breathing (well, almost) system full of bacteria, gases and moving components. When we eat, swallow air or break down fibre, gas is a natural by-product. Occasional bloating, especially after a large or high-fibre meal, is usually nothing to worry about. But if it’s persistent, painful or impacting your day-to-day life, it’s worth digging deeper and speaking to your GP or a dietitian. Causes can include food intolerances, IBS, constipation or even swallowing too much air (hello fizzy drinks and fast eating). Simple tweaks like slowing down with meals, eating regular-sized portions, avoiding skipping meals and having a 15-minute walk after eating can help. But if bloating is persistent and uncomfortable, it’s time to book an appointment. “I’m terrified of passing wind during sex. Why does this happen and how can I avoid it?” It’s a real fear and a surprisingly common one! First, let’s separate the two types of “air noises” that can happen during sex. Vaginal gas, also known as 'queefing', is air released from the vaginal canal, totally normal and nothing to do with digestion. It’s just physics – that I am certainly not qualified enough to explain – but I absolutely am silly enough to chuckle at the term ‘queefing’. But if you’re talking about actual flatulence during intimacy, that’s also more common than you think. Sex involves movement, pressure and muscle relaxation, all of which can encourage gas to move. And if you’ve had a gassy meal, are constipated or experience IBS, the likelihood increases. My advice would be not to try to stop it from happening. And honestly, if or when it happens, laughter is the best remedy. It’s a sign your gut is functioning and your partner probably won’t be as mortified as you think. A word of warning, too, if you don’t allow the body to expel gas when it wants, it may make matters worse. Increased gas, more trapped wind, discomfort and even more farts is the likely result. The best thing you can do is to avoid very gas-producing meals on your romantic evenings, such as beans, cruciferous veg (cauliflower, brussel sprouts) and carbonated drinks. “Sometimes I have a sudden and desperate need to poo, followed by diarrhoea. What might be causing this?” That urgent bathroom dash isn’t just you, and it can feel really distressing and isolating at times. Common causes include irritable bowel syndrome with diarrhoea (IBS-D), lactose or fructose intolerances, alcohol, caffeine sensitivity, high intake of artificial sweeteners, being on your period or even stress. I am lactose intolerant and although I can manage small amounts of lactose-containing foods, if I overdo it, I know I need to be left alone to fart unapologetically with a toilet nearby too. Changes in your bowel habits near to or during your period are a result of fluctuating hormone levels during your cycle. Stress can also speed up gut motility, making food pass through you much more quickly, as your gut and brain are tightly linked via the gut-brain axis. If you are unable to pinpoint a cause for your diarrhoea, I always recommend monitoring it. A food, mood and symptom diary could be very helpful to identify triggers, like specific foods or stressful situations. Frequent diarrhoea, especially if accompanied by weight loss, blood or waking you at night, should be checked by your doctor. But in many cases, symptoms can be managed with the right guidance that includes dietary changes, lifestyle and stress management practices. “I think my high-protein diet is making me constipated. What will help while sticking to a high-protein, low-carb eating plan?” High-protein diets can be great for satiety and muscle health, but they often fall short on fibre, especially if your main source of protein comes from meat. Carbs are essential for the body to survive; they are our brain’s main source of energy. If you’re cutting carbs, you’re not only starving yourself from an essential macronutrient, but you could also be starving the important ‘good’ bacteria in your gut. The key sources of fibre that these beneficial microbes love are found in wholegrains, legumes and fruit. But fibre doesn’t only come from bread or pasta. Chia seeds, flaxseeds, leafy greens, nuts, courgettes and aubergines are all great sources of fibre that are lower in carbohydrates. If you’re planning to increase your fibre, remember to keep your fluid intake up, aiming for 8 to 10 cups a day, or at least two litres. Without it, things can grind to a halt. And remember, constipation isn’t just uncomfortable; long-term, it can lead to other gastrointestinal conditions such as diverticular disease. “Why do I feel more bloated around my period?” Hormones strike again. In the lead-up to your period, progesterone levels rise, which can slow digestion and cause constipation, bloating and water retention. When the uterus lining sheds during menstruation, prostaglandin levels increase to help facilitate contractions. Which could lead to bloating. Oestrogen fluctuations can also affect the gut’s sensitivity, making you more prone to discomfort. Add cravings, higher salt intake and mood changes into the mix, and it’s no wonder your gut feels off. Gentle movement, staying hydrated and eating potassium-rich foods, such as bananas or sweet potato, can help reduce water retention which may be contributing to bloating. Foods containing magnesium, such as almonds and spinach, may also support digestion and ease cramps as they may relax digestive muscles. “I don’t like fermented foods. Apart from yogurt, what else is good for your guts?” It’s important to state that you don’t have to eat jars of kimchi to have a healthy gut. While fermented foods like kefir, sauerkraut and fermented milk drinks can be a source of live cultures, containing billions of friendly bacteria, they’re not the only route to good gut health. Said route can be hostile for those beneficial bacteria, as they need to survive the harsh acidic environment of the stomach in order to reach the large intestine alive (where it is most needed). The real superstar is fibre, an essential nutrient for your gut that is often overlooked. Most people do not meet the recommendation of at least 30g fibre per day (for adults; 15 to 25g per day for children depending on their age). For young people aged 11 to 18 years, a staggering 96 per cent aren’t eating enough fibre. Including a diverse variety of plant foods in your meals, aiming for 30 different plant-based foods a week, is key. Anything that derives from a plant counts, because plants contain prebiotics – the fuel for good gut bacteria. That includes wholegrains such as oats and quinoa, beans, chickpeas, nuts, seeds, herbs, spices, fruits and veg, even dark chocolate counts (yes, really). These foods are all a source of dietary fibres and chemicals called polyphenols, which feed the diverse community of microbes in your gut, known as your microbiota. So, if you can’t stand the tang of fermented foods, don’t worry, your gut has plenty of other favourites to choose from on the menu. The bottom line… Gut health is deeply personal, but also completely universal. We all burp, fart and feel bloated sometimes. There’s no such thing as a ‘gross’ question when it comes to your gut. The more we talk about it, the more we learn, and often, the answers are surprisingly simple. And while awkward questions might feel, well, awkward, your healthcare provider has likely heard it all before and can help you find real solutions that Googling in secret won’t. If your symptoms are affecting your quality of life, are persistent or include red flags like blood, weight loss, or pain, don’t wait – book an appointment with your GP. 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The gut health trends that aren't worth your time (according to a dietitian)
Looking after your microbiome will benefit your overall wellbeing – but watch out for the myths which won’t do you any good
Find out about how to include more plant foods in your diet, how to eat more fibre and try our expert guide to fermenting. There’s no doubt that gut health is important. A thriving gut microbiome hosting trillions of microbes is essential for optimal health and wellbeing. These small but mighty microbes support many bodily functions, including digestion, the breakdown and absorption of nutrients, immune function, metabolism and mental wellbeing. However, as the gut health conversation explodes on your timeline, so too does the wave of advice, with not much of it grounded in science. Many trends promise quick fixes or advocate must-do rituals to 'heal' or 'fix' the gut – but many lack real benefit, are unnecessarily expensive, or in some cases could even do more harm than good. So, which trends can you confidently skip? Here are the key gut health trends that are not worth your time (or your money). Trend 1: You should take a gut microbiome test to understand your gut At-home microbiome tests have surged in popularity, offering to map your gut bacteria and tell you the state of your gut health and what diet you need to be on. It sounds impressive, but the science just isn’t there yet and it could be a while until it is. While scientists are teaching us more about the gut microbiome every year, we still don’t know what an ‘ideal’ microbiome looks like. Every person is unique, which makes the topic harder to study. Most testing kits only capture a small snapshot of bacteria, with many missing things such as viruses, fungi and metabolites. The advice offered (if any) is based on incomplete data. Your microbiome is dynamic and complex. These tests can’t reliably predict your ideal diet or health outcomes. Instead of spending money on testing, focus on a diet rich in plants, which we know supports gut health. Trend 2: All fermented foods are good for your gut Fermented foods like kimchi, sauerkraut, kefir and live yoghurt are increasingly common and can support gut health by introducing beneficial bacteria. But not all fermented products contain live cultures by the time you eat them. Commercial pasteurisation, used to extend shelf life, often kills live microbes. Look for unpasteurised versions in the fridge section for maximum benefit. Also check for high salt or sugar content, especially in products like kombucha. Fermented foods are a helpful addition, but they are not a cure-all. Trend 3: Take olive oil shots for your gut health TikTok has popularised drinking a shot of extra virgin olive oil for gut health and glowing skin. While olive oil is rich in healthy fats and polyphenols, drinking it straight isn’t necessary, and might cause gut symptoms like acid reflux and diarrhoea. It's a calorie-dense food, so unwanted weight gain is also a possibility. Olive oil is best enjoyed as part of a balanced meal, rather than on its own, particularly as it helps your body absorb foods with fat-soluble vitamins like A, D, E and K, and antioxidants. Trend 4: Probiotic supplements are a must Probiotic supplements are heavily marketed as an effortless way to boost your gut health. However, they aren't necessary for everyone, and they’re certainly not a shortcut to a healthy gut. Extensive research has shown that probiotics can help with conditions like fussiness in babies, traveller's diarrhoea and antibiotic-induced diarrhoea. They can also reduce digestive discomfort and improve symptoms of irritable bowel syndrome and constipation. However, for healthy individuals, routine probiotic supplementation isn't supported by robust evidence. Not all probiotics are created equal either. Benefits are strain-specific, meaning different strains do different things. A general probiotic may not have any impact unless it’s the right strain, in the right dose, for the right reason. It is important to speak to a healthcare professional if you are considering starting a probiotic supplement. Trend 5: Chia seed water helps your digestion Soaking chia seeds in water forms a gel that '#GutTok' has hailed as a new gut health hero for aiding digestion and promoting satiety. Chia seeds are nutrient-dense, and high in omega-3 fatty acids and soluble fibre (with over 5g of fibre per tablespoon), so they can support digestion and help with bowel regularity. But too many chia seeds without enough water can also have a negative effect, causing bloating, constipation or even a choking risk. Trend 6: Beware of 'leaky gut syndrome' Reddit forums and wellness influencers often cite 'leaky gut' as the hidden cause of everything from bloating to chronic fatigue to autoimmune issues. It's true that increased intestinal permeability (a weakening of the gut lining, sometimes known as 'leaky gut') does occur in some medical conditions, like coeliac disease or inflammatory bowel disease. However, the term 'leaky gut syndrome' refers to the idea that the intestinal barrier becomes overly permeable, allowing toxins and bacteria to 'leak' into the bloodstream, causing inflammation and a range of health issues. This as a standalone diagnosis – and the idea that it needs to be 'healed' with specific supplements or restrictive diets – is not backed by any strong scientific evidence. Rather than focusing on healing an unproven condition, investigations with a qualified doctor to identify any underlying medical condition should be the priority. Stick to these tips instead: Rather than chasing online trends, listen to what science consistently supports. The best place to start with giving your gut a helping hand is with the foundations of a healthy lifestyle: good nutrition, stress management, sleep and plenty of movement. Eat more fibre – way more, especially from a variety of plant foods: fruits, vegetables, wholegrains, beans, pulses, nuts and seeds. Incorporate fermented foods. If you like them, have them. Fermented milk drinks, yogurts with live cultures, kefir or kimchi are wonderful places to start. Stay hydrated, move your body regularly, and manage stress. Limit ultra-processed foods. These are foods high in fats and sugars, with lots of additives and emulsifiers – often long lists of ingredients you cannot pronounce. Our gut microbes struggle to digest these, and they may cause an imbalance of healthy bacteria if eaten in excess. There are no magic shots, expensive yogurts or extreme diets required – just simple, sustainable habits that genuinely nurture your gut health.
What happens to your body to cause bloating – and how to stop it
Most of us suffer from an uncomfortable, swollen stomach from time to time. Here’s what’s causing it, and what you can do to prevent it
Check out our other articles on how to improve your gut health and reduce bloating, including recipes for a healthy gut, such as how to make kombucha, or how ayurveda can help digestion. For some, bloating is an occasional annoyance after a particularly large meal (hello, Christmas dinner). For others, it’s a daily battle that leaves them feeling uncomfortable, sluggish and self-conscious. Often, it’s a feeling of trapped abdominal gas, producing a build-up of pressure in your intestine and a sensation of fullness. Sometimes there can be visible tummy swelling (distention). If that sounds like you, you're not alone. A global study found that over 18% of people in the US and UK have experienced bloating in the past week; women are twice as likely to report it as men, and rates are even higher among those with irritable bowel syndrome (IBS) or food intolerances. So, what exactly is happening in your body when bloating strikes? And more importantly, can you do anything about it? Let’s take a closer look. What’s happening in your body when you bloat? There are several physiological reasons why your stomach may feel like it’s ballooning, making it tempting to unbutton your trousers for relief. Typically, bloating can be caused by excess gas, fluid retention, or sluggish digestion. Gas build-up: Your digestive system is home to trillions of bacteria, mainly residing in the large intestine. Collectively known as the gut microbiota, these microbes play a crucial role in breaking down food and extracting nutrients. However, during this process they release gases – mainly hydrogen, methane and carbon dioxide. This bacterial fermentation can cause the gut to expand, resulting in that uncomfortable bloated feeling. Swallowed air: Whether you’re eating, drinking, or talking, you’re swallowing air. Eating too quickly, drinking through a straw, chewing gum, or even frequent sighing can increase the amount of air you gulp down. This air gets trapped and must escape somehow, either as burps or gas. Slower digestion: Food moving sluggishly through your digestive tract, whether due to stress, dehydration, certain medications or conditions such as IBS or constipation, can cause bloating. When food lingers longer in the gut, bacteria have more time to ferment, producing additional gas. Fluid retention: Hormonal changes, excessive salt intake, and dehydration can lead to water retention in the body. This can cause a feeling of puffiness, especially around the abdomen. Is your bloating normal? Occasional bloating is totally normal – particularly if you’ve just polished off a three-course meal or packed in lots of fibre from wholegrains and large amounts of fruit and veggies at once (more on this below). While bloating may not always feel great, it’s a sign that your gut microbes are being well fed. Despite what the wellness industry might suggest, you don’t need an expensive anti-bloat pill, drink or gummy to 'fix' normal bloating. However, if bloating occurs most days, even after small meals, this is referred to as intermittent bloating and it’s worth getting it checked by your doctor. The same applies if you suffer from consistent bloating with other symptoms like pain, changes in bowel habits, unexplained weight loss or anaemia. What’s causing your bloating? Bloating is a complex mechanism with multiple triggers. Nine out of 10 people with IBS experience bloating and distention, and it is particularly common in those with constipation. Bloating can also be caused by indigestion, small intestinal bacteria overgrowth (SIBO), and gastroparesis (delayed gastric emptying). Endometriosis and menopause can also contribute. Lifestyle and eating habits play a significant role. If you’re not chewing your food properly, eating too quickly, or consuming excessive amounts of alcohol or fizzy drinks, you could be exacerbating the problem. Even tight-fitted, high waisted clothes can be a culprit. Does your food contain polyols? These are artificial sweeteners found in sugar-free drinks, sweets, gums and mints. They are poorly absorbed, causing bloating and diarrhoea. Maybe you are overdoing it with the fermented food, like kimchi, kombucha or kefir, or eating a lot of high-fibre and gas-producing foods like beans, garlic, onion, brussels sprouts, cauliflower and broccoli, which can all turn your gut into a wind farm. Intolerances to dairy, gluten, or specific vegetables often cause bloating and other digestive complaints, due to the body struggling to digest the types of carbohydrates in them. Bloating can also be associated with gut dysbiosis, which is an imbalance of gut microbes, likely if your gut contains more potentially harmful bacteria vs beneficial. Not sure what’s behind your bloating or where to start? Keeping a food and symptom diary can really help to spot patterns and identify possible triggers. How to prevent bloating The good news is, you don’t have to resign yourself to stretchy waistbands forever. Here are eight easy tweaks that can help ease bloating: Eat slower. Life isn’t a competitive eating contest! Take your time, chew well, and you will be less prone to gulping air. Avoiding distractions will help too. Ditch the fizzy drinks. Bubbles in your drink need to travel somewhere, and the first place they’re going is to the gut. Stay hydrated, aiming for 1.5-2 litres of water a day. Water helps move things along, keeping digestion smooth. Try avoiding drinking while eating though, and have a sip after you’ve finished instead. Avoid using a straw too. Increase fibre intake gradually. Fibre is the main fuel for your gut microbes and key for optimising gut health. But too much too quickly is a recipe for a bloated belly. If you are trying to eat more high-fibre foods, gradually introduce one or two high-fibre foods per week and see how your gut tolerates it. And remember to drink plenty of water. Prioritise managing stress and getting good quality sleep. Your gut and brain are besties, but stress can cause disregulation and poor communication between them. This causes issues with gut motility (movement), slowing down digestion or speeding things up. Yoga, walking or even simple deep belly breathing can help. Poor sleep can also interfere with digestion and appetite-regulating hormones, making bloating more likely. Aim for 7-10 hours a night. Increase your intake of soluble fibre. Add in more oats, chia seeds or linseeds. There is evidence that linseeds (1-2 tbsp with a cup of water a day) may be effective in reducing bloating, but this could take several weeks to take effect. Support your beneficial gut bugs. Small daily amounts of fermented foods such as yogurt, kefir, kimchi and sauerkraut, and prebiotics from plant-based foods like wholegrains, oats, almonds, fruits and vegetables can help keep your gut happy. Go for a 10- to 15-minute walk after meals. A study in 2021 found that doing this reduced bloating along with fullness, wind and discomfort. Can you banish bloating forever? Bloating often occurs while your body is digesting food, and it’s a normal part of the process. Yet if bloating is persistent and uncomfortable, it might be necessary to look at your diet and overall health as there could be an underlying condition. Making some small changes can help banish the bloat, but it’s never going to disappear completely. Just remember, a little bloating also means your gut bacteria are having a good ol’ time, so try to celebrate that rather than worrying too much.
Want to improve gut health? Here are 30 ways to include 30 plant foods in your diet
Our gut health expert offers her tips on easy ways to eat more prebiotic foods for a healthy microbiome
Read more about how to eat 30 plant foods a week, the best plant foods to add to your diet, and other ways to improve your gut health. 1. Think beyond fruit and veg When it comes to gut health, the whole plant – including the seed and root – counts. Therefore whole grains, beans, pulses, nuts, seeds, herbs and spices all count toward 30, so think beyond salads and roasted vegetables. 2. Eat the rainbow Different colours count as different plant foods. So, a green and red apple would be 2 plants or adding mixed peppers to your stew or pasta will give an additional boost in plants too. The more colour, the more polyphenols. These are powerful plant compounds which can boost beneficial gut microbes, but they also have disease-fighting properties, offering protection against the development of certain cancers, cardiovascular disease, diabetes and neurodegenerative diseases. Why not swap out your pale white cabbage for vibrant red? It has three times more polyphenols! 3. Rotate your staples Avoid eating the same greens or grains every week. Swap spinach for kale, or rice for quinoa or freekeh. 4. Explore new flavours Experiment with fresh herbs and spices which have gut-friendly polyphenols and all count to your 30 different plants a week. However, with herbs and spices and these types of food they equal a quarter of a plant due to the small quantity. 5. Snack smart Create a trail mix with nuts, seeds and dried fruit, or enjoy roasted beans and edamame for a crunchy, nutrient-packed snack. As well as upping your plant points, trail mixes are an excellent source of fibre, iron, omega 3s and B vitamins, and minerals such as potassium, selenium and magnesium. 6. Embrace frozen vegetables Pre-chopped frozen veggies are time-saving and often just as nutritious as fresh. For example, frozen spinach can have a better nutrient profile than fresh. 7. Count different varieties Each variety of a plant counts separately. For instance, Tenderstem broccoli and regular broccoli each add to your total. 8. Try 2 meat-free days each week Dishes like lentil shepherd’s pie or chickpea curry are filling, flavourful and packed with plant diversity. You’ll also find it easier to eat more plants if you are making a conscious effort to eat less meat in the week too. 9. Subscribe to a recipe box or veg box Let a recipe or vegetable delivery box inspire you to try seasonal, local produce. They can also help you to eat nourishing foods and take the hassle out of thinking of ways to use new ingredients. 10. Plan your meals This is one of my favourite ways of reaching 30 different plants: create a weekly meal plan focused on incorporating diverse plants. Think batch-cooked soups, stews or grain salads to save you time and reduce waste. 11. Stock your pantry Non-perishable foods like canned chickpeas, jarred beans, lentils and dried grains such as quinoa are super affordable, provide a good source of protein and are versatile for plant-based meals. 12. Sneak plants into sauces Add vegetables like pumpkin or butternut squash to pasta sauces or curries. This boosts fibre and nutrients without altering taste. 13. Experiment with grains Try millet porridge for breakfast or swap your usual noodles for buckwheat soba with your next stir fry – each different grain counts as a different plant food. Wholegrains are complex carbohydrates, containing up to 75% more nutrients. They provide fibre, B vitamins, folic acid, omega-3 fatty acids, protein, antioxidants (like vitamin E and selenium) and micronutrients such as copper and magnesium. 14. Top with seeds Sprinkle chia, pumpkin, sunflower and sesame seeds on everything from salads to soups. They give a delicious bit of crunch and texture. 15. Swap your spreads Try hummus, avocado or a butter bean dip instead of butter or mayonnaise – perfect in a lunchtime sandwich. 16. Make plant-based snacks Homemade energy balls, granola bars or stuffed dates can be customised to include nuts, seeds and dried fruits. They make perfect snacks for on the go or when in need of a pick me up that is not full of free sugars and unhealthy fats. 17. Use a plant tracker Keep a weekly tally of the plants you’ve eaten. It’s a fun, motivating way to ensure you’re meeting your goal and something the whole family can get involved with. 18. Halve your meat Swap half the mince in your favourite chilli or ragu for lentils or mixed beans. 19. Choose veggie dishes when dining out Restaurants often have creative vegetarian options – perfect for discovering new plant foods. 20. Add some relish Have you tried adding kimchi or pickles to your burger or sandwich? It totally elevates it and is a fab way to add fermented food and plants to your diet. Your gut will love these additional live cultures! 21. Create hearty soups and stews Mix beans, grains and veggies into warming one-pot dishes. Soups are an easy way to load up on plants. 22. Get adventurous with veggies Explore lesser-used vegetables like fennel, kohlrabi, or Jerusalem artichokes. Artichokes are packed with prebiotic fibres that provide fuel for the beneficial gut microbes that support gut health. 23. Desserts can include plants too Swap processed treats for stewed fruits with yogurt or kefir. Apples are an excellent choice as they contain pectin, a type of prebiotic fibre which your good bacteria can feed on. 24. Boost your smoothies Frozen mixed fruits, spinach, chia seeds and nuts can transform a basic smoothie into a plant-packed drink. 25. Upgrade your toast Toppings like avocado with seeds, tomato with herbs or banana with pomegranate add so much flavour and nutrients too. 26. Use more beans and pulses From chickpeas in salads to lentils in soups, these affordable ingredients are a great way to add plant-based protein and fibre. 27. Replace refined grains Choose whole grains like brown rice or wholegrain pasta instead of white. Sorry to say, but refined grains such as white pasta or white bread do not count. This is because these types have been stripped of all the bran, fibre and some key nutrients. They digest quicker and their high glycaemic index causes unhealthy spikes in blood sugar levels. 28. Add leafy greens everywhere We can all be creatures of habit, buying the same foods in our weekly shop. Why not try swapping your usual spinach for cavalo nero or swiss chard? Rainbow chard would be even better, providing more polyphenols thanks to the range of colours. 29. Incorporate microgreens Tiny but mighty, microgreens like alfalfa or radish shoots are nutrient-dense and easy to add to salads or sandwiches. Most varieties are rich in potassium, iron, zinc, magnesium and copper. They are also rich in antioxidants. What’s more, their nutrient content is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens. 30. Include fermented foods Fermented foods like sauerkraut, kimchi or pickled veg count towards your plant points and offer gut-friendly microbes. Eating 30 different plant foods weekly doesn’t have to be daunting. By making small, manageable changes to each meal and snack, you’ll not only improve your gut health but enjoy a delicious, colourful diet. Start experimenting, track your progress, and watch your gut – and overall health – thrive.
Do you eat enough plant foods? Dietician Dr Catherine Rabess discusses the importance for our gut health of eating a variety of plants – and this even includes dark chocolate!
How many plant foods do you eat in a week? Dietitian Dr Catherine Rabess explains how eating 30 plant foods a week and making simple changes to our diet can really improve our overall gut health. Catherine is our guest on the olive podcast, where she shares that we should embrace more variety, and how we can get these ‘plant points’ through a range of foods – not just fruit and veg but spices, nuts and even good dark chocolate! Listen to our interview with Catherine on the olive podcast here: View oEmbed on the source website The power of 30 plants a week You might have heard about the idea of eating 30 plant foods a week to improve your health. It comes from research by The American Gut Project, where a large study in 2018 across the US, UK and Australia revealed that people who had a diet with more plant diversity – specifically 30 different plant foods a week – had better gut health and better gut microbe diversity than those who consumed fewer than ten. They also found that people who were consuming more fibre, as well as more fermented foods, had better gut health. What is the microbiome? Put simply, the microbiome is a collection of many different microorganisms which are found in specific environments throughout the body, such as our skin, mouth and gut. The microbiome includes bacteria, fungi, yeast and viruses and is individualised to each human, making it more unique than DNA cells or even our fingerprints. Even genetically identical twins have different microbiomes. There are many factors that influence the microbiome – not only genetic factors, but also things like your diet, the pollution in your environment, whether you were born vaginally or by C-section, and whether you were breastfed. Why should we eat 30 plants a week? The American Gut Project conducted a large study in 2018 with people from the US, UK and Australia. It revealed that those who had a diet with more plant diversity – specifically 30 different plant foods a week – had better gut health and better gut microbe diversity than those who consumed fewer than ten. They also found that people who were consuming more fibre, as well as more fermented foods, had better gut health. Read about the impact of fibre on your gut health in our guide. The importance of plant diversity Plant fibre is what the good bacteria in our gut feeds off. The wider the diversity of foods supporting our gut microbiome, the healthier and more varied those beneficial bacteria will be. So it’s important to consume different colours as well as different species of plants. For example, if you had a bag of mixed salad leaves, each different leaf would count as a separate plant. Eating a varied diet means that our bodies are taking in different types of dietary fibre and a variety of antioxidants, as well as polyphenols, which are plant chemicals that are beneficial to gut health. Getting enough 'plant points' Plant points are a way of measuring the diversity of plant-based foods. Each variety of plant will count as one plant point. The six main plant groups, or ‘super six’, are vegetables, fruit, wholegrains, beans and pulses, nuts and seeds, and herbs and spices – and they all count. Each colour gives a different plant point. For example, if you have both a red and a green pepper, this will count as two plant points. Different varieties of veg also count, such as long-stemmed broccoli versus regular broccoli. Herbs and spices are plant fibre, so they count, although – as they’re generally used in small amounts – they only equal a quarter of a plant point at a time. Some hidden heroes are dark chocolate (if it’s more than 75 per cent cocoa), good-quality coffee, and matcha. And it’s not just fresh fruit and veg – you can also count dried spices, tinned or dried beans, pulses or legumes, dried fruits and frozen veg. Frozen options can be a great way to avoid food waste as you can typically use exactly as much as you need and keep the rest frozen. Oats, brown rice and other wholegrains are also plant foods, so count them all up and see if you can reach 30 this week. Discover our nourishing recipes that help pack in your 30 plants. Eating the rainbow The different colours in foods provide different properties which protect the gut due to their antioxidant, anti-inflammatory and antimicrobial activities. They improve overall health, and can also support gut health because they help to defend against harmful pathogens, reduce inflammation in the gut and reduce oxidative damage, which can be linked to chronic disease. Berries, for example, are full of polyphenols, as are tomatoes. Whole grains like brown rice, oats, quinoa, nuts and seeds are all really good sources of polyphenols too. The key to fibre Fibre is crucially important for gut health, and digestive health in particular, supporting the digestion and removal of waste products in our bodies. In the UK we consume on average 18-20g of fibre a day, but we should be aiming for about 30g. Fibre consumption has been shown to reduce the risk of type 2 diabetes and cardiovascular disease. It also provides fuel to the gut microbiome. Prebiotics are types of dietary fibre that the beneficial gut microbes feed off. By aiming for 30g of fibre a day, we can ensure that we're supporting these microbes. Having that balance within the gut also supports the digestive system. Fruits, vegetables and wholegrains are high in fibre (check here for a list of high-fibre foods). To incorporate more fibre in your diet, you could add desiccated coconut, nuts and seeds to your morning oats at breakfast. When it comes to pasta or bread, opt for a wholewheat version. The gut-brain connection Other factors such as stress can play a really big part in our gut health, due to the gut-brain axis: the communication between the gut and the brain via the vagus nerve. That's why before an interview you may have nervous butterflies in your stomach or feel nauseous. If you're very anxious or stressed, there can be a miscommunication between the gut and the brain, so the gut doesn't know how to function properly. Sleep also plays a huge part because our gut microbes work on a circadian rhythm. They operate on a 24-hour cycle and know the difference between day and night. If you're not getting enough sleep, the gut microbes are also disrupted. Movement and getting outdoors is really important in maintaining a healthy gut. Studies have shown that simply being outdoors more can benefit microbial diversity – even if it's just going for a stroll or taking your dog for a walk. Even doing household chores can improve digestion. Four recipes to pack in your plant points Sumac salmon with spring fattoush This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs. Spring greens curry Make the most of seasonal spring greens for a bowl of green goodness - the quick and easy homemade curry paste with fresh aromatics really lifts the dish. Spring veg gnocchi bake This one-pot green veg gnocchi bake is elevated with a speedy homemade toasted walnut pesto for an easy, nourishing weeknight dinner that contains 12 different plant foods. Sesame tofu bowl Combined golden, sesame-crusted tofu with edamame, avocado, quinoa and a soy dressing for a nourishing and satisfying vegan meal that contains 9 different plant foods.