Gut health has become one of the most talked-about areas of nutrition in recent years, and for good reason. Research continues to show how much the food we eat shapes the trillions of bacteria living in the gut, and how those bacteria affect everything from digestion and immunity to mood and energy levels. The good news is that supporting your gut does not require expensive supplements, special teas or restrictive diets. The most powerful ways to support gut health are also the simplest, and they can be found in your weekly shop.
Fibre first
Fibre is one of the most underrated nutrients in your diet. It feeds the beneficial bacteria in your gut, helps regulate digestion and keeps blood sugar steady. It is also linked with a lower risk of bowel cancer, heart disease and type 2 diabetes. Fibre belongs at every meal, not just breakfast.
On average, people need at least 25 g of fibre per day. In Ireland, almost 80% of adults do not meet this target, so increasing fibre is something most people can benefit from.
The 30 plants a week target
If there is one practical goal worth aiming for, it is eating 30 different plant foods a week. The American Gut Project found that people who eat 30 or more different plants each week have far more diverse gut microbiomes than people who eat 10 or fewer. Microbial diversity is one of the strongest predictors of good gut health.
The brilliant thing is that plants count more broadly than most people think. Fruit, vegetables, wholegrains, nuts, seeds, beans, lentils, herbs and spices all count. A curry with onions, garlic, ginger, tomatoes, peppers, spinach, lentils, turmeric, cumin and coriander already contains ten different plants in one meal. A jar of mixed seeds sprinkled on porridge adds three or four more.
It is worth keeping a rough tally for a week or two, just to see how you are doing. Most people are surprised that they are either much higher or much lower than they expected.
How to build fibre into your meals
Variety matters as much as total intake. Different fibres feed different bacteria, so eating a range of high-fibre foods across the week is what makes the real difference. You will find fibre in fruit, vegetables, nuts, seeds, beans, lentils, oats and wholegrain bread. Getting into the habit of glancing at the fibre content on food labels makes it easier to keep track. Anything with 6 g of fibre or more per 100 g is considered high in fibre.
What about fermented foods?
Fermented foods contain live bacteria that can add to the diversity of your gut microbiome. Yoghurt and kefir are the most familiar examples in Ireland, and adding a small portion of either to your day alongside fibre is a brilliant combination. Yoghurt does not always have to be plain or low-fat. Most fruit yoghurts contain around a teaspoon of added sugar, and a little sweetness can help you get the other nutrients in, especially if you find plain yoghurt hard to take at first. You can also sweeten plain yoghurt naturally with some fresh fruit. Kimchi, sauerkraut, kombucha, miso and tempeh are other good options that are now widely available.
Get moving
Physical activity can help keep your gut moving. If you struggle with sluggish digestion, even a small amount of daily activity can help: a short walk after a meal, a swim or anything that gets you up and about. You do not need a big exercise session. Twenty minutes of light movement is often enough to get things going.
Reading fibre on a label
A food that is high in fibre contains 6 g of fibre or more per 100 g. A food that is a source of fibre contains 3 g of fibre or more per 100 g. Bread, breakfast cereals, crackers and bars are good categories to check, as the difference between brands can be significant.