Healthy Gut

Nutrition for a Healthy Gut

 

So many of us experience issues with bowel and gut health and symptoms such as wind, bloating, cramps, diarrhoea and constipation. That’s why it’s so important to ensure that you chose the right foods and meal pattern to optimise your gut health in order to optimise how you feel from the inside out. 

Bowel and gut health can be affected by so many different factors including- stress, diet, activity, smoking, periods of fasting or irregular meal patterns, antibiotics and alcohol.

What steps can you take to optimise your bowel health?

 

1.         Increase your Fibre

Fibre is crucial to a healthy diet. It is found in the structure of fruit and vegetables and wholegrains and is not fully broken down, therefore passing through the gut undigested. It helps in moving material through the digestive system. Ways to increase your fibre include; Choose porridge or Weetabix as a breakfast cereal, introduce a smoothie/fruit juice in the morning, add fruit to your snacking regime, switch to wholegrain breads and cereals and include at least 2 portions of vegetables at main meals.

Fibre has huge benefits aside from gut health including benefits to heart health, weight maintenance, and prevention of diabetes and certain cancers.

 

2.         Think Hydration/Fluid

As you increase your fibre intake, it is important to also increase your fluid intake. This helps to avoid wind and bloating and move the stool through the gut. Aim to drink at least 8-10 glasses of water per day.

 

3.         Get active

Ensure you partake in exercise regularly such as walking, cycling or swimming. Physical activity carries huge benefits in that it promotes muscle contraction and healthier bowel habits. Not only that, research has shown physical activity is key for reducing your risk of heart disease, cancer and diabetes.

 

4.         Regularise your Meal Patterns

Try not to skip any meals and take at least 3 meals per day. This means that your gut does not experience long periods of fasting which can contribute to symptoms such as wind and bloating. Regular meal patterns can lead to regular bowel habits. Avoid eating meals late at night before going to bed.

 

5.         Healthy Eating

Follow a healthy eating diet as per the food pyramid/Eatwell plate including plenty of fruit and vegetables, wholegrains, low fat dairy, lean sources of protein, and only small quantities of fats or oils.

 

•           Start your day with a high fibre breakfast. This could include Weetabix, All Bran or Porridge with some fruit added.

•           Take time to eat and digest meals. Chew your food well to aid digestion. Sit down during meals- they should be an enjoyable experience.

 

6.         Know your own triggers.

Avoid food and drink that you have noted to upset your digestion. Reduce your intake of caffeine, alcohol and spicy foods as these can commonly cause gut symptoms. Smoking is also a common trigger for gut symptoms

These are the first dietary steps that are recommended for those experiencing gut symptoms. If this first line advice does not help your symptoms, keep a food and symptom diary and discuss with your GP or a registered dietitian for further advice www.indi.ie or www.bda.uk. If you have any diagnosed or existing bowel condition, it is also recommended to speak with your GP or a dietitian for individualised advice.