Top tips for gut health

  • Eat a high fibre diet
    • Whole grains (e.g. brown rice, wholegrain pasta), fruit & veg
    • Prevents constipation and reduces risk of type 2 diabetes, cardiovascular disease and bowel cancer
  • Eat the rainbow of fruit and vegetables
    • Different colours of fruit and veg contain different minerals and vitamins
    • Fruit and veg are prebiotic foods, meaning they feed our gut’s good bacteria
  • Limit processed foods
    • E.g. soft drinks, ready meals, pastries
    • High in sugar, salt and chemical additives
  • Drink plenty of water
    • Aim for about 2 litres daily, more if very active
    • Sip throughout the day
  • Eat on a schedule
    • Our bodies respond well to routine
    • Take time to eat slowly
  • Prioritise sleep
    • A good sleep pattern helps to improve gut bacteria
    • Poor sleep leads to an increase in cortisol, the stress hormone, which can lead to gut dysbiosis
  • Exercise regularly
    • Physical activity increases blood flow to the digestive system, helping digestion and absorption of nutrients
    • 30-60 minutes of exercise, 3+ times weekly is recommended
  • Manage stress
    • The gut and brain are directly linked, so stress leads to digestive issues
    • Find the stress-reducing activity that works for you and practise it regularly e.g. yoga, meditation, walking in nature, talk therapy