It may surprise you to learn that you have trillions of microbes living in your digestive tract, also known as your gut microbiome. Having a thriving, varied gut microbiome is essential for good overall health, not just digestive health. Here, we take a look at some of the best ways to support your gut.
Think variety
If you can only commit to doing one thing for your gut health, consider eating a wider variety of plant foods. Gut health expert, Professor Tim Spector, recommends aiming for 30 different plant foods every week (1). These foods are rich in polyphenols and fibre, which feed your hungry gut microbes. Studies suggest those following a diverse Mediterranean diet have a more varied gut microbiome, a good indicator of a healthy gut (2). Try this…
Created by The Gut Health Doctor, Dr Megan Rossi, Bio & Me’s Granola contains 15 different plant-based ingredients, including fruits, vegetables, legumes, whole grains, nuts, and seeds, which gets you well on your way to that golden 30. These fibre-rich plant foods encourage the community of microbes living in your digestive tract, otherwise known as the gut microbiome, to thrive. And a healthier, happier microbiome means a healthier, happier you.
Our favourite way to enjoy Bio & Me Granola is with yoghurt, berries, a spoonful of peanut butter, and a sprinkling of shelled hemp seeds, packing in even more plant foods to keep your microbiome and tastebuds happy.
Eat more fermented foods
Fermented foods are believed to increase the diversity of your gut bacteria. Though empirical evidence on humans is limited, some data suggests eating these foods may support the growth of good bacteria (3). Natural yoghurt, kefir, kombucha, pickles, sauerkraut, miso, tempeh, kimchi, and cheeses that have been aged, not pasteurised are excellent examples of fermented foods. Try this…
Infused with juniper berries, Biona Organic Sauerkraut is crammed with flavour that your tastebuds and gut will love. Sauerkraut is naturally rich in live bacteria, which feeds the microbes in your digestive tract, making it an excellent choice to support gut health.
Biona Kimchi Spicy Fermented Cabbage
Made with fresh, naturally fermented organic vegetables, Biona Organic Kimchi is also naturally rich in live bacteria and packed with gut-loving nutrition.
Warm, spicy, and tangy, Biona Organic Kimchi adds a kick to noodles, rice, stir-fries, and salads. It also delights as a side dish.
Increase prebiotic foods
Found in many fruits, vegetables, legumes, nuts, and grains, prebiotics are a special type of fibre that feed your gut bacteria. They pass through your gut without being digested to sustain your microbes. You can find prebiotics in bananas, blueberries, nectarines, rye bread, cashews, chicory, garlic, onions, and green peas. Try this…
Golden Greens Organic Inulin Powder
Golden Greens Biofibre Organic Prebiotic Inulin is made with 100% organic agave inulin sourced from Mexico. Agave inulin is both lower in dietary sugars and higher in dietary fibre than chicory inulin. Inulin is an excellent source of dietary fibre, which feeds the good bacteria in your gut, encouraging them to repopulate and thrive.
Since inulin is often used as a sugar substitute, you can add it to hot drinks, cereal, or home cooking.
Cut down on refined sugar
We all enjoy a sweet treat now and again. But research suggests that high-sugar diets can negatively impact your gut microbiome (4). Eating excessive amounts of refined sugar may reduce the number of ‘good’ bacteria and increase the number of ‘bad’ bacteria in the gut, which may lead to metabolic disorders, like obesity (5). Try this…
Biona Agave Light Syrup Squeezy
Cutting down on the sweet stuff is always a great start. But if you have a craving, choose Biona Organic’s Agave Light Syrup, which is squeezed from Mexican agave plants and offers a healthy, natural alternative to refined sugar.
There are many ways to enjoy the delicately sweet notes of agave syrup: drizzle it on desserts, whisk it into baking, add it to hot drinks, or spoon it into porridge.
Rethink your supplement routine
Aside from making dietary changes to support your digestive health, you may also wish to take the following supplements.
Eating more natural soluble fibre from the carbohydrate Fructo-Oligosaccharides (FOS), derived from the inulin family, is one of the best things you can do for your intestinal health. But since it’s only present in small quantities in vegetables, most modern diets struggle to get the recommended daily amount of 5-10 grams. Flourishe® contains a pure form of FOS from chicory root. Just one heaped teaspoon provides 5 grams of FOS, making it a convenient way to increase your soluble fibre intake and support your gut.
Many people choose to take a natural blend of enzymes to support their gut and digestive health. Delivering a broad spectrum of plant-sourced enzymes known to digest proteins, fat, and carbohydrates, Digestizyme® is one of the UK's strongest enzyme formulas.
One of the most sophisticated live bacteria products, Acidophilus Extra 10 Billion is a popular choice to support gut health. Each capsule provides 10 billion live bacteria, originally isolated from humans and far more at home in our digestive system than the live bacteria in yoghurt. It’s also formulated in delayed-release capsules, ensuring the complete release doesn't start until approximately 56 minutes after swallowing.
Peppermint has a long tradition as a digestive supplement. It continues to be a popular choice to help support normal digestion.
Here are our top supplement suggestions to support gut health
•Delayed-release live bacteria
•10 billion colony forming units (CFUs) per capsule
•Sophisticated packaging keeps the bacteria viable
•FOS from chicory root, not sugar beet
•For normal intestinal health
•Delicious taste that the whole family will enjoy
•Maximum-strength digestive
enzymes
•Plant-based source
•Natural support for your
digestion
•With 100mg of pure peppermint oil
•Distilled from natural mint leaves
•Guaranteed freshness and quality
