The Gut Health Blueprint You Need

The Importance of Gut Health for Life. 

In today’s fast-paced world, it’s easy to overlook gut health. Our gastrointestinal tract plays a vital role in everything from digestion to immune function and mental well-being.

Gut health not only contributes to digestive disorders but also can be the driving force behind chronic diseases like diabetes, depression, and heart disease. Our diet and environment shape the microbiome. Some bacteria are helpful, producing substances that aid health.

Scientists classify the gut microbiome based on the diversity and balance of microbes, which impact overall health. Diet, especially fibre intake, affects the microbiome and health, which is relevant for conditions like obesity, diabetes, digestive issues, depression, and heart disease, ref: PubMed.

The Gut Health Blueprint You Need 


1. Eat a Diverse Diet

Consuming a diverse diet that supports the growth and development of the microbiome is crucial for maintaining an individual’s overall health.

Including whole foods rich in fibre, prebiotics, and probiotics can help promote healthy digestion, maintain a healthy weight, and improve gut health. To achieve this, incorporate a range of colourful vegetables like;

    • Carrots
    • Broccoli
    • Green beans 
    • zucchini
    • Sweet potato
    • Spinach
    • Sauerkraut
    • Oats
    • Protein  

2. Prioritise Fibre-Rich Foods: 

Consuming at least 25-30 grams of fibre daily from natural sources like fruits, vegetables, legumes, and nuts can maintain good digestive health and regularity. 

There are two types of fibre (soluble and insoluble). Soluble fibre, such as that found in fruits and oats, forms a gel-like substance in the digestive tract, which can slow down the rate of digestion and absorption of nutrients.

This can help stabilise the blood sugar level and make you feel full. Insoluble fibre in vegetables and whole grains adds bulk to stool and is best known for facilitating regular bowel movements.

Fibre offers a range of potential health benefits, such as relief from constipation, weight loss, lower blood sugar levels, improved heart health, and nourishment for friendly gut bacteria. 

Eating a variety of fibre-rich foods helps support a diverse microbiome. If you are not used to consuming a lot of fibre, start slowly and gradually increase your intake to avoid digestive issues, such as constipation, caused by too much fibre.

Here is a list of fibre-rich foods per 100 grams:

Soluble Fibre:

  • Chia Seeds 33.2g
  • Oats 10.6g
  • Chickpeas 7.6g
  • Avocado 6.7g
  • Raspberries 6.5g
  • Blackberries 5.3g
  • Peas 5.1g
  • Kiwi 3g
  • Carrots 2.8g
  • Apple 2.4g
  • Blueberries 2.4g
  • Spinach 2.2g

Insoluble Fibre:

  • Chia seeds 33.2g
  • Barley 15.6g
  • Almonds 12.2g
  • Oats 10.6g
  • Split peas 8.3g
  • Lentils 7.9g
  • Brazil nuts 7.5g
  • Lima beans 7g
  • Corn 7.3g
  • Black beans 6.8g
  • Whole wheat 6-7g
  • Sweet potato 3g


3. Include Fermented Foods

Fermented foods are an excellent way to introduce beneficial probiotic bacteria to your diet. These foods undergo a process of lacto-fermentation, which preserves the nutrients and beneficial bacteria.

Incorporating fermented foods into your diet can improve gut health and overall well-being. Here are some of the top fermented foods to incorporate into your diet:

  • Yogurt: Made from milk that has been fermented with bacteria cultures, yogurt is a great source of beneficial probiotics. Look for yogurts that have live and active cultures.
  • Kefir: Like yogurt, kefir is fermented from dairy products with probiotics. It is made by fermenting milk and kefir grains (a combination of bacteria and yeast).
  • Sauerkraut: This fermented cabbage dish is a popular food in many cultures. It is made by fermenting cabbage with salt and is a great source of probiotics and vitamins C and K.
  • Kimchi: A spicy Korean dish made from fermented cabbage, kimchi is a great source of probiotics, vitamins A and C, antioxidants, and anti-inflammatory compounds.
  • Kombucha: This fermented tea is made by fermenting sweetened tea with a SCOBY (symbiotic culture of bacteria and yeast). Kombucha is a good source of probiotics, antioxidants, and other beneficial compounds.


4. Chew Your Food Well

Always chew your food thoroughly, ideally 15-20 times per mouthful. The saliva in our mouth contains an enzyme called amylase that helps break down carbohydrates.

Chewing your food into smaller pieces makes it easier for our digestive system to break it down further. Chewing also stimulates stomach acid secretion, which is necessary for the next stage of digestion.

Avoid drinking large amounts of water at meal times, as this can dilute the digestive enzymes and stomach acid, leading to slower digestion and nutrient absorption.


5. Take a Digestive Bitter

Digestive bitters, such as gentian, can aid in the breakdown of proteins and other foods in your diet by increasing the production of hydrochloric acid by parietal cells.

It also stimulates liver enzymes, which prepare the body for the breakdown of food. To achieve this, you can take five drops of digestive bitters in 30 ml of water before meals.

Here are some common digestive bitters that can help aid in digestion:  

  • Gentian
  • Dandelion
  • Artichoke
  • Chamomile
  • Fennel
  • Ginger 
  • Turmeric
  • Angelica root
  • Yellow dock
  • Milk thistle 

These bitters can be taken in various forms, such as drops, capsules, or teas. However, it is always best to consult a healthcare professional before incorporating them into your diet.


6. Get Quality Sleep

Aim for 6-9 hours of quality sleep per night to support immune function, hormonal balance, and digestive health. Sleep helps to balance the equilibrium of the gut microbiota. In addition to these health benefits, prioritising sleep can improve your cognitive function, mood, and overall physical health.

Tips to improve your sleep:

  • Stick to a consistent sleep schedule
  • Create a relaxing bedtime routine 
  • Make sure your sleeping environment is comfortable and conducive to sleep 
  • Limit caffeine and alcohol intake, especially before bedtime 
  • Avoid using electronic devices before bed

Prioritising gut health is essential for overall well-being, as it impacts digestion, immune function, and mental health. By understanding the factors influencing gut health and implementing practical strategies to support it, you can unlock the key to a vibrant, more healthier life.


Want to Know More About Your Digestive Health?  

Are you experiencing digestive issues like bloating, pain, bowel problems, increasing flatulence, or allergies? We can help you optimise your gut health.

We have a range of tests that can help us understand your unique digestive parameters in depth, such as bacterial and parasitic infections, candida overgrowth, comprehensive digestive stool analysis (CDSA), and microbiome stool testing.

These tests can help us understand the cause of your symptoms. We then create a customised treatment plan for you and guide you every step of the way.

Book a consultation today if you are ready to take the first step towards better gut health.

In health and wisdom, Brendon and Nadine 


Written by: Brendon Groves Clinical Naturopathic Practitioner Founders of “Groves Naturopathics” and “The Groves Lifestyle DietAdv. Dip. H. Sc. Nat, Dip. H. Sc. H.M., Dip. H. Sc. Nut. Advanced Diploma of Naturopathy, Diploma of Nutrition, Diploma of Herbal Medicine. Special interests in Women’s health, weight loss, digestive issues, stress and anxiety, and immune support. Contact Us




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