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Gut health is being discussed more and more as the world becomes more conscious of what they’re consuming. You can support your gut with healthy foods and supplements. Express.co.uk chatted to nutritionist and Linwoods Health Foods ambassador Jenna Hope to find out her top tips for eating your way to a healthy gut.
Why is gut health important?
Gut health is more widely spoken about today than it was a few years ago, and this is a good thing because gut health is very important.
Jenna explained: “The discovery that the gut and the brain are connected via the vagus nerve led to a significant amount of interest in this connection.
“Consequently, gut health has been associated with mental wellbeing, weight management, food preferences, energy and neurological development too.
“A healthy gut is one which contains more of the beneficial bacteria which are associated with positive health outcomes and less of the undesirable bacteria which are associated with less positive outcomes.”
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Unhealthy gut symptoms
You may have no idea you have an unhealthy gut, but there are a few ways to tell.
Jenna said: “It’s not always as simple as experiencing gut symptoms.
“In some cases, individuals may experience bloating, changes in bowel habits and flatulence.
“Yet these are not the only symptoms and it’s important to note, that low energy, blood in stools, nutrient deficiencies, fatigue and brain fog are just a few additional symptoms which may also indicate an underlying gut issue.
“Should individuals be concerned about any of these symptoms it’s recommended to seek personalised advice from their GP.”
What should you eat for a healthy gut?
If you eat a balanced diet already, you’re half of the way to a healthy gut.
However, there are specific foods and vitamins you need to get a dose of if you want your gut to function at an optimal level.
It’s also worth noting prioritising sleep and reducing stress will make your gut profile more desirable.
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Vitamin D
Jenna said: “Dietary fibre and Vitamin D are essential for supporting a healthy gut.
“Low levels of Vitamin D have been associated with altered gut bacteria.
“The current fibre recommendations are to consume 30g per day.
“Linwoods Milled Flaxseed with Bio-Cultures and Vitamin D contains 6g of fibre and 5g of Vitamin D per 20g serving, making it perfect for adding to soups, smoothies, salads, yoghurt and porridge.”
Pre and probiotics
You’ve probably heard of pre or probiotics in relation to the gut, and Jenna recommends eating foods which contain them.
She said: “Foods containing pre and probiotics are also essential for helping the gut bacteria to grow and survive.
“Yoghurt, kefir, kombucha, sauerkraut and kimchi are all sources of probiotics.
“Chickpeas, bananas, garlic, onions and leeks are examples of prebiotic foods which should be incorporated into the diet on a daily basis.”
Fruit and veg
We all know we need to get our five a day, but snacking on nuts, seeds, beans and pulses will help our guts too.
Jenna said: “Incorporating a wide variety of fruits, vegetables, nuts, seeds, beans and pulses is really important for supporting a healthy gut as well as boosting immunity this winter.
“The Linwoods Health Foods seed blends are ideal for incorporating plant diversity into your diet.
“It’s also advised to limit high sugar foods and foods which contain artificial sweeteners.”
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