There is no denying the fact that food and diet trends are constantly changing. Whether it’s Atkins, keto, vegan, plant-based or low carb, our ultimate goal should always be to feel good and to live a healthy and balanced lifestyle.

Most recently, the focus has shifted to gut health and gut microbiome. We have mentioned several times on this blog that the foods we eat play a big role in our overall physical and mental health.

With most of us being on-the-go all the time, not having the time for sit-down meals, and resorting to off-the-shelf processed foods and snacks, it has become more prevalent than ever to think carefully about what we put into our bodies.  After all, we all want to remain fit and strong for as long as possible, right?

Before we delve into the ‘how’, let’s start with the ‘what’ – what is gut microbiome? In short, this is the central part of your gut that is comprised of trillions of bacteria; some of them good and some of them bad. The idea, when adopting a gut friendly diet is to feed the good bacteria, making them stronger, which in turn, keeps the bad bacteria at bay. Research has also shown that by doing this, certain physical and mental health problems such as depression, anxiety, Crohn’s and IBS, to name a few can be reversed.

Achieving this typically involves the consumption of foods that are organic, fermented, packed with natural probiotics and prebiotics, anti-inflammatory properties, whole foods (such as fruits and vegetables) and rich in dietary fibres. This would also entail limiting items such as processed foods, artificial flavours and preservatives, sugary carbohydrates, gluten, alcohol and caffeine.

If you’re still feeling overwhelmed and not sure where to start, then fear not! To further simplify, we urge you to focus on what you should be doing, and less so on what you should NOT be doing. So, let’s get started: 

How to improve your Gut Microbiome?

1. Adding more fibre to your diet; quinoa, legumes, bulgur wheat, avocadoes, raspberries and seeds are all high in fibre, and work as an easy add-on to many meals.
2. Incorporating fermented foods; such as sauerkraut and kimchi. Though easy enough to make, many of these are readily available in most supermarkets as well. Simply add 1 – 2 tablespoons as an accompaniment to your lunch and/or dinner, and your gut will thank you for it soon enough!
3. Staying hydrated; a topic we’ve stressed many times in this blog. We really can’t emphasise enough just how important it is to ensure our bodies remain adequately hydrated at all times. If you fall short in this area, check out one of our previous posts on 6 Easy Ways to Help us Drink more Water | Yufeed

Now that we have those 3 covered, read on for more food items that you should be adding to your diet:

1. Kefir & Yogurt; this fermented milk consists of over 50 strains of good bacteria and does wonders for our gut health.
2. Apple Cider Vinegar; already a very common ingredient used in most salad dressings, and therefore easy enough to add to any gut healthy diet.
3. Almonds and other nuts; all excellent sources of fat and act as great prebiotics. If you’re not one to snack on nuts however, then try sprinkling them over your salads instead.
4. Lentils and other legumes; packed full of soluble fibres, which in turn work well as a gut ‘cleanser’, absorbing excess water and toxins. These are a very versatile ingredient that can be used in salads, soups, stews and hearty mains.
5. Miso; a soybean paste that acts as a strong probiotic and works as a great flavour enhancer. Easy to add to most sauces, ragouts, marinades and salad dressings. Just be sure to taste your food before seasoning with any added salt, as miso tends to be quite salty already.
6. Fruits & Vegetables; think about variety, add something new every week, and experiment with different flavours and textures.

We hope this helps you on your gut-friendly journey. Our advice; start with the dos, think about what to add to your diet and not so much about what to limit. Once you start to feel the effects, you will, in all likelihood start limiting the foods you shouldn’t be eating anyway. Just remember, like most big changes, always start small, and work your way up from there.