A good variety of healthy foods in your diet can work wonders for your gut microbiome (Image: Getty)
In recent years, more and more people have been getting clued up on their and the things that can improve it – and how it affects our overall wellbeing. According to , gut health is all about keeping your gastrointestinal system – such as your stomach, intestines and colon – in good working order.
The bacteria and other micro-organisms in your gut are known as your gut microbiome, and these help to break down food, turning it into nutrients your body can use. According to GP Dr Nisa Aslam from , there are lots of things that can trigger poor gut health, including stress, anxiety, lack of sleep and certain foods. But eating plenty of the right ingredients can work wonders when it comes to improving gut health, thanks to vital nutrients which are a key part of a healthy microbiome.
Poor gut health can cause a range of unpleasant symptoms (Image: Getty)
Dr Nisa said: “If you’ve experienced a gut-related problem such as bloating, constipation and wind, you’ll know how frustrating it can be, particularly when these problems occur regularly.
“Research by PrecisionBiotics has even found that 96% of adult Brits believe that their gut health can impact their overall quality of life.
“Studies also confirm that diet is a major driver for poor gut health with too many saturated fats and too few plant-based foods causing potential problems. In fact, over half of Brits blame their dietary habits for their gut issues.”
To help people improve their gut health, the expert says you should make sure to consume plenty of polyphenols – which are plant-based compounds that promote gut health and support the growth of beneficial bacteria.
Here are some of the foods to focus on.
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Berries
According to Dr Nisa, fruit and vegetables, in general, can be rich in polyphenols.
However, berries are particularly packed full of them.
Blueberries, blackberries, raspberries, strawberries and blackcurrants are among the berries with the highest amount of polyphenols, according to the experts at .
They pointed out that anthocyanins, which are the polyphenols responsible for the colour of some fruits and veg, are mainly present in the skin – so if a juice doesn’t include the skin, it will lose much of its polyphenol content.
Nuts and seeds are also rich in polyphenols (Image: Getty)
Nuts and seeds
Dr Nisa says nuts and seeds are also rich in polyphenols, so it could be worth adding a portion to your breakfast in the morning, or snacking on them throughout the day.
The nuts with the highest polyphenol content are flaxseed, chestnuts, hazelnuts, pecans and almonds – and according to nutrition website ZOE, they’re also high in plant protein, which is great for keeping you full and satisfied.
Whole grains
This is another vital food group that can contribute to a healthier gut microbiome, according to Dr Nisa.
Though refined grains have had some vitamins and minerals added back, they’re still not as healthy or nutritious as the whole versions, the pros at say.
Some examples include oats, quinoa, brown rice, barley and bulgur wheat.
Lentils are also a tasty and polyphenol-rich food (Image: Getty)
Lentils
Finally, Dr Nisa has recommended legumes as another food group rich in polyphenols for a healthier gut.
And say that lentils have the highest total phenolic content in comparison with other common legumes, such as green peas and chickpeas.
Eating lentils has been to lower rates of several chronic diseases such as cardiovascular disease, diabetes and coronary heart disease.
And the high amount of phytochemicals, such as polyphenols, saponins, and phytosterols in pulse-based diets – including lentils – is responsible for some of these health benefits.