5 simple changes to your diet that can improve your gut health

image source, Getty Images

photo caption, Try adding lentils or chickpeas to your bolognese sauce.

- author, Zand van Tulleken
- author title, BBC News
39 minutes

Take a look at social media or the supermarket shelves and you’ll see countless products promising to improve your gut health.

The microbiome is the trillions of microorganisms that live in our digestive systems and influence everything from digestion and immunity to mood and sleep.

A healthy gut is about having the right mix of bacteria and enough fiber to keep everything working properly and your body feeling great.

The key to keeping your microbes healthy is feeding them properly, and maintaining a healthy gut microbiome is easier than you think.

Rather than relying on expensive probiotic supplements or snacks, we recommend making these five simple changes to your diet to boost your microbiome.

Swap the fries for popcorn. Since popcorn is a whole grain, it’s rich in fiber, which feeds the beneficial bacteria in your gut. Plus, it’s lighter than a bag of potato chips and requires far less processing.
Try replacing sweets with dried fruit. This change may be difficult for those with a sweet tooth, but dried apricots, raisins, and dates will satisfy your appetite and provide fiber, vitamins, and natural sugars that your gut and energy levels will appreciate.
Add lentils or chickpeas to Bolognese. Legumes are rich in prebiotic fiber that feeds your gut microbiome, adding texture and plant protein, as well as bulking up your meals and helping you eat more. It’s a great way to eat less meat without feeling like you’re missing out on meat.
Swap flavored nuts for natural nuts. Flavored nuts typically contain salt and sugar, but natural nuts provide healthy fats and fiber without the additives your gut might avoid.
Replace ice cream with frozen berries and kefir. Ice cream may be delicious, but frozen berries with kefir (a sour fermented milk drink) provide natural sweetness, antioxidants, and live cultures that can help keep your gut microbiome healthy.

Red fruits in a bowl. — photo caption, You can make delicious desserts using frozen berries and kefir.

Of course, there are many other foods you can eat to improve your gut health, such as drinking kombucha and eating fermented foods like kimchi and sauerkraut, but you don’t need to focus too much on that.

The most important thing for your gut and overall health is to eat a variety of whole foods rich in fiber, such as fruits and vegetables.

My advice is the same when it comes to supplements and probiotics. There is no evidence that they will do you any good, and products such as probiotic drinks and powders that promise miraculous results can cost hundreds of dollars and I consider them a waste of money.

Additional information: Yasmin Rufo.