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If you're looking for ways to keep your gut healthy, it's time to start paying attention to what's on your plate!

Top foods for a healthy gut, according to science

If you're looking for ways to keep your gut healthy, it's time to start paying attention to what's on your plate. Certain foods are packed with gut-loving nutrients that can help keep your digestive system running smoothly. HFG explores some of the best foods for gut health and why they're so beneficial.

Whole grains: The unsung heroes of gut health

Whole grains, like bran-based breakfast cereals, and wholegrain bread pasta and rice, are essential for gut health. They contain insoluble fibre that helps to hold on to water, creating bulkier and softer stools. This can be especially helpful for individuals who suffer from constipation or diverticulosis. Additionally, insoluble fibre speeds up the passage of food through the digestive system. Be sure to include higher-fibre varieties of staple foods in your diet, daily, to help calm digestive issues.

Pulses, oats and barley: Gut-loving superheroes

Pulses, oats and barley are packed with soluble fibre, which is fermented in the large bowel by beneficial bacteria. These ‘friendly’ bacteria are essential for maintaining the health of your gut. Soluble fibre also helps to lower blood cholesterol levels, making these healthy foods doubly beneficial. You can add lentils, beans or split peas to salads and casseroles or to bulk out meat dishes. For a hearty and healthy breakfast, try a bowl of porridge or add barley to homemade soups and stews.

Fruits and vegetables

Fruits and vegetables are a good source of both insoluble fibre and soluble fibre. Have at least five portions a day of different types and colours, and include the skins where they are edible. Here are five of our favourites:

1. Apples: Apples are a great source of soluble fibre, which can help promote regular bowel movements and feed beneficial bacteria in the gut.
2. Blueberries: Blueberries are high in antioxidants and polyphenols, which can help reduce inflammation in the gut and support the growth of beneficial bacteria.
3. Broccoli: Broccoli is a cruciferous vegetable that is high in fibre and contains compounds that can help reduce gut inflammation.
4. Garlic: Garlic has antibacterial properties and can help support the growth of beneficial bacteria in your digestive tract.
5. Ginger: Ginger has anti-inflammatory properties and can help alleviate digestive issues like nausea, vomiting and diarrhea.

Probiotics

Probiotics are live microbes that can modify the balance of bacteria in the gut improving the health of your microbiome. Scientific evidence for the health benefits of probiotic supplements is still emerging, but some people may find them to be helpful.  Probiotics are often naturally found in fermented foods, including :

1. Yoghurt: contains live cultures of Lactobacillus and Bifidobacterium, two common probiotic strains. For those intolerant to lactose in dairy, Liddell’s have a range of lactose-free yoghurts that are easier to digest and come in yummy flavours.
2. Kimchi: a traditional Korean dish made by fermenting vegetables, including cabbage, radish and scallions, making them rich in Lactobacillus bacteria.
3. Miso: a traditional Japanese seasoning made from fermented soybeans that is high in probiotics and antioxidants.
4. Kefir: Kefir is a fermented milk drink that is similar to yogurt but contains a wider variety of probiotic strains, including Lactobacillus, Bifidobacterium, and Saccharomyces.

Prebiotics

Found in vegetables and fruits, such as onion, garlic, artichokes, tomatoes and bananas, prebiotics are non-digestible foods that are food for gut bacteria. To help promote friendly gut bacteria, you might like to try including some of these foods in your diet:

1. Oats: Oats are a great source of beta-glucan, a type of soluble fibre that can act as a prebiotic and help support the growth of beneficial bacteria in the gut.
2. Bananas: In addition to being a source of resistant starch, bananas also contain fructooligosaccharides (FOS), which are prebiotic fibres that can support gut health.
3. Asparagus: Asparagus is a rich source of inulin, a type of prebiotic fibre that can help feed beneficial gut bacteria.
4. Garlic: Garlic contains fructooligosaccharides (FOS) and other prebiotic fibres that can help support the growth of beneficial bacteria in the gut.

This article has been prepared by Healthy Food Guides and has not been prepared by Liddells.

Liddells products should form part of a healthy diet containing a variety of foods.

REFERENCES

1. Healthy Food Guide (HFG) - https://www.healthyfood.com/advice/top-foods-for-a-healthy-gut-according-to-science/ 
2. Harvard Health Publishing - "The Gut-Brain Connection": https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
3. International Foundation for Gastrointestinal Disorders - "Fiber and IBS": https://www.iffgd.org/diet-treatments/fiber-and-ibs/
4. American Heart Association - "Whole Grains and Fiber": https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-and-fiber
5. Harvard T.H. Chan School of Public Health - "Fiber": https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
6. ScienceDirect - "Soluble and Insoluble Dietary Fiber": https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/soluble-and-insoluble-dietary-fiber
7. Journal of Agricultural and Food Chemistry - "Polyphenols in Blueberries, Blackberries, and Raspberries": https://pubs.acs.org/doi/abs/10.1021/jf052735y
8. National Institutes of Health - "Ginger": https://www.nccih.nih.gov/health/ginger
9. Clinical Nutrition ESPEN - "The Role of Probiotics and Prebiotics in Gastrointestinal Disease": https://www.sciencedirect.com/science/article/pii/S2405452621000101
10. Harvard Health Publishing - "Health Benefits of Taking Probiotics": https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics
11. Journal of Clinical Gastroenterology - "The Role of Prebiotics and Probiotics in Gastrointestinal Disease": https://journals.lww.com/jcge/Abstract/2016/07001/The_Role_of_Prebiotics_and_Probiotics_in.5.aspx