Easy ways to improve your digestive health, according to a dietitian
Whether you regularly experience bloating, cramping, wind or even abdominal discomfort, a healthy digestive tract is on the mind of many people.
The overall health of our gut is influenced by many variables and while we don't have a huge amount of control over some of these, we do have some control over others.
There are specific things we can do to actively promote gut health and dramatically improve unwanted digestive symptoms.
So, if you know your gut health needs some work, here are some easy diet related steps to take.
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Dietitian Susie Burrell says there are steps we can take to look after our gut health. Getty
Check your intake of plant-based foods
To support a healthy gut microbiome and digestive health in general, it is recommended we consume at least 30 different plant-based foods every single week. This diversity in our food intake helps to expose the gut to a range of different forms of dietary fibre that supports optimal digestive function.
While we often think we are getting enough diversity in our diet, in many cases we are eating the same types of food week in, week out. This being so, there are huge benefits associated with mixing things up and reaching for a wide range of nuts, seeds, legumes, fruits, grains and vegetables every single day.
Get some probiotics
Probiotics are the 'good bugs' found naturally in the digestive tract that play a powerful role in keeping our gut healthy and working optimally.
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Adding probiotic rich foods to your diet can help improve gut health, Burrell says. Supplied
Specifically adding probiotic rich foods into our diet has been shown to help reduce digestive symptoms such as constipation and bloating, help to restore gut flora after consuming a course of antibiotics and help rebalance the bacteria required for optimal nutrient absorption.
Probiotics are found in a range of foods but most commonly fermented drinks such as kefir and kombucha, miso and fermented vegetables like sauerkraut and kimchi. They can also be found in some yoghurts but the types and strains of probiotics differ between brands.
Look for foods with no added sugar
It is known that consuming a diet high in added sugars can reduce the amount of good bacteria in the gut and in turn affect the health of the gut.
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In the interest of improving digestive health it's important to limit high sugar foods. Getty
For this reason, actively seeking out low sugar foods or foods with less than five grams of sugar per serve is an important step to keeping your overall sugar intake low.
Sugar can also be slipped into our daily foods such as yoghurt, breakfast cereal and snack bars without us even realising it so always look for products that specifically state they contain "no added sugar".
Check your fibre intake
Few Aussies get enough fibre on a daily basis and inadequate fibre intake can slow down the digestive process leaving you feeling bloated and heavy.
Ideally adults need at least 25-30 grams of dietary fibre each day. They can get that with a piece or two of fresh fruit, two to three cups of vegetables or salad and a serve or two of wholemeal or wholegrain breads or cereals.
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Susie Burrell says hydration is an important yet overlooked key to good gut health. Getty
Get more fluid
One of the most important yet rarely mentioned steps towards good gut health is drinking enough water.
The digestive system is heavily affected by dehydration and on a daily basis few of us are drinking enough fluid to maintain optimal levels of hydration.
Ideally, we need at least two litres of calorie free liquids each day via water, herbal tea or infusions to keep on top of our fluid intake, and an extra half to one litre for every hour of high intensity activity that we participate in.
Once you making drinking enough fluid a priority each day you will notice the gut related benefits almost immediately.
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