Vanilla Yogurt Cheesecake Recipe with Flapjack Crumble and Raspberries

How to support your gut health

A healthy gut is about more than what you eat. Health editor and qualified nutritionist Tracey Raye takes us through the basics of how to support your gut from managing stress and probiotics to the best foods to include in your diet

Get inspired by our top gut healthy recipes and favourite breakfasts to support your digestion, or why not listen to our gut health special podcast series?

Advertisement

Gut health has been en vogue for quite a few years now, and for good reason. Scientists have discovered that instead of being a simple part of the digestive system, the gut is actually central to several important systems in the body, including brain function and mental resilience, skin health, hormonal balance and even supporting a robust immune system.

The terms ‘gut microbiome’ or ‘gut flora’ are often used in the context of gut health, and simply refer to all the microorganisms such as bacteria and fungi, living within your intestines. Most of us house roughly 300-500 different species of bacteria within our digestive tract, with some of these being potentially harmful and others beneficial or even essential to our health and well-being.

As it’s such a dynamic system, it can be hard to define exactly what constitutes a healthy gut; however, something that researchers can agree on is that diversity of gut flora is key. So, what lifestyle choices can support gut diversity?

How to support your gut health

1. Manage your stress

Did you know that excess stress can impact the diversity of your gut flora? In fact, stress may even reduce beneficial bacterial species such as lactobacilli. While our bodies are relatively well-equipped to deal with a little bit of stress, it can impact the health and balance of our gut in the long-run. For this reason, try to identify and manage the causes of your stress – you may find that all you require is some more structured relaxation time.

2. Embrace dietary diversity

Are you a habitual eater who generally eats the same few meals every week? Even if these meals are balanced with plenty of fresh fruits and vegetables, choosing the same foods repeatedly isn’t necessarily the best thing for your gut. This is because different foods contain a variety of fibres and nutrients that feed different strains of bacteria in your gut. Therefore, in order to maintain bacterial diversity, you want to consume as great a variety of healthy foods as possible.

Be inspired by our rainbow guide.

Roasted Vegetables with Halloumi Recipe

3. Move your body regularly

Regular exercise is important for a variety of reasons, as it contributes to muscle tone, mental well-being and heart health (to name a few), but did you know that higher fitness levels can also have a beneficial effect on your gut health by supporting bacterial diversity?

4. Consider an enzyme or probiotic

While you can’t ‘supplement away’ issues with the foundation of your health (i.e. a healthy diet and lifestyle), taking a probiotic or digestive enzyme may be a welcome support. Some individuals can find benefit from digestive enzymes which aid the body’s natural ability to breakdown proteins, fats and carbohydrates, while probiotics can support a healthy balance of beneficial bacteria.

There are plenty of foods that contain natural enzymes such as bananas, papaya and pineapple, while things like kefir, sauerkraut, yogurt and tempeh offer a source of probiotics. If you are interested in considering a supplement, speak to your dietitian or nutritionist for advice on the right one for you.

Pineapple Kebab Recipe with Tempeh

Want more on gut health? Give our special podcast special on gut health a listen, and check out our best recipes for a healthy gut.

Are you enjoying our new olive health guides? Share your thoughts with us @olivemagazine


All health content on olivemagazine.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any healthy content featured by olive is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Advertisement

Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.