Pineapple Kebab Recipe with Tempeh

What everyone should know about supporting their gut

Gut health is a broad and dynamic topic. While fundamentally, we’re all seeking the same thing, our route to achieving it can vary depending on where we’re coming from as individuals. Health editor & qualified nutritionist Tracey Raye takes us through the basics of how to support your gut

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 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 really 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 or perhaps you may require some professional help to work through and manage your stressors.

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 wellbeing 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 (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 which contain natural enzymes such as bananas, papaya and pineapple, while items such as kefir, sauerkraut, yogurt and tempeh offer a source of probiotics. If you are interested in considering a supplement, speak to your dietician 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.

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