This time of year goes hand in hand with overindulgence, inactivity and drinking — all things that tend to have repercussions for our gut health.
Our gut microbiome is a complex group of trillions of microorganisms living inside of us that play a crucial role in many aspects of our health, including digestion, skin and immune health, as well as producing vitamins essential to our health. What we eat heavily influences the amount of good and bad bacteria that are in our gut, and an imbalance of bacteria can impact our weight, blood sugar levels, cholesterol and more.
So, how can we make sure we’re feeding our good gut bacteria correctly, without completely altering our social schedules? Luckily, there’s no need to splurge on complex chemist gut primers and kombuchas. Simple lifestyle changes and incorporating pantry staples like high-fibre cereals, wholegrains, fruits, vegetables and legumes in our diets will do the trick, without blowing the budget.
1. Eat more fibre-rich foods
At friend and family gatherings, consider a platter of fresh fruits such as berries, tropical fruit, nuts and veggies sticks, wholegrain crackers, healthier dips such as hummus, and fresh strawberries dipped in rich dark chocolate — rather than just slabs of fatty cheese and chips.
2. Eat foods containing prebiotic fibres
A prebiotic is a type of fibre (but not all fibre is prebiotic). To be classified as a prebiotic, the fibre must pass through the GI tract undigested and stimulate the growth or activity of certain ‘good’ bacteria in the large intestine. For this, I recommend incorporating wholemeal or wholegrain breads, fibre-rich cereals (Sultana Bran or All-Bran will do), fruits, vegetables and legumes.
Incorporating prebiotic fibres that feed the beneficial bacteria in the gut so they can grow and thrive is essential for overall gut health.
3. Cut back on ‘sometimes’ foods
These foods are typically low in fibre, what some refer to as “empty calories”, can lead to inflammatory responses and can even precipitate irritable bowel symptoms.
Limit the holiday treats and Champagne to special days only, like Christmas or New Year’s Eve — not as daily leftovers, for weeks after.
4. Get plenty of rest
Your gut microbiome and quality sleep are interconnected. A recent study has shown that poor sleep can negatively affect your gut microbiome — that can in turn lead to additional health issues. So, take the opportunity through the holidays to get plenty of rest and restore your gut microbiome.
5. Get moving
Exercise has actually been shown to improve microbial diversity and support immune and gut barrier function, so try to stay active, whether that means a quick walk around the park or trying at-home workouts.
A gut-boosting day on a plate
‘Food first’ is a cost-effective approach to gut health, and incorporating prebiotic fibres that feed the beneficial bacteria in the gut so they can grow and thrive is essential for overall gut health.
Breakfast
1 bowl of fibre cereal (such as All-Bran flakes) 12.6g per serving
+/- 1 piece of small fruit 3g
1 cup of low-fat milk 0g
Morning tea
1 piece of small fresh fruit 3g
+ 1 small handful of nuts 3g
Lunch
100g tuna (in brine), salad (1 cup of veggies – ½ tomato, 2 leaves of lettuce, 5 slices of cucumber) and low-fat cheese melt + 4g
2 slices of grainy bread 6g
+/- 1 piece of small fresh fruit 3g
Dinner
200g of lean protein (lean red meat, fish, chicken or pork) 0g
1 -2 cup of cooked vegetables 8g
1 medium potato (with skin) 3g
~ up to 45g in fibre
Remember to have two pieces of fruit per day and five veggies per day, and don’t forget variety.
Geraldine Georgeou studied a Bachelor and Masters of Science in Nutrition and Dietetics before becoming an Accredited Practising Dietitian. With more than 25 years of experience in the industry, Geraldine is the founder of designerdiets.com.au, co-author of The Gut Foundation Cookbook with Professor Terry Bolin, and author of The Australian Healthy Skin Diet.
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