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Your guide to a gut-friendly diet

Gut friendly dietYou’ve jumped on board the wellness train by ditching sugar, succumbing to superfoods and cracking open coconuts instead of sports drink, but you’re still feeling lethargic and bloated. What’s the deal with that? Chances are the good bacteria in your gut might need boosting to help increase energy levels, improve immunity and reduce bloating.


Gut health is the next frontier in healthy eating that sees pre and probiotics become your best friend, and fermentation your cooking style of choice. Here, your guide to a healthier, happier belly.


1. Amp Up Your Fibre Intake

Turns out fibre is even more important than we give it credit for, thanks to a study published in The Atlantic that showed a link between fibre intake and the microbes in your gut. In the study, mice were put on a low-fibre diet with results showing a significant drop in microbe species in the gut. Why? Because these microbes feed off fibre, making it an essential part of any diet. Bottom line: incorporate fibre into your diet everyday in the form of whole grains and vegetables like artichoke to ward off inflammation and improve gut health.


2. Embrace Prebiotics

It’s likely you’ve heard of probiotics - living organisms that help encourage friendly bacteria growth in the gut - but are you taking a prebiotic with it as well? You should be. Prebiotics help stimulate the growth of these good bacteria in the gut, while helping them stick to the bowel wall for greater overall gut health. If it’s probiotics you’re in need of look for products like miso, kefir, sauerkraut or a good quality probiotic powder, while prebiotics can be found in bananas, soybeans, Jerusalem artichokes, whole oats, wheat, barley, garlic, flax seeds, legumes, tomatoes and green vegetables.


3. Get Familiar with Fermented Food

Fermenting might be the latest trend in health and wellness but the tradition has been held for thousands of years. First used as a way to preserve food, fermenting has undergone a serious resurgence thanks to its high levels of probiotics and benefits to gut health. So what is fermenting? Fermented foods like kimchi, sauerkraut, kefir, miso and kombucha are living foods packed with healthy bacteria that have undergone a chemical process to partially break them down, ergo, making them easier to digest and flooding your gut with healthy, good bacteria. Try to include one fermented food into your diet everyday for best results.


4. Consider Digestive Enzymes

Digestive enzymes are the proteins that help breakdown food in your gut, but in today’s modern age of preservatives, sugar and fast food these enzymes are often disrupted, causing increased bloating, low energy levels and skin issues. But here’s the rub, even the healthiest diets can suffer low enzyme levels as they naturally decrease over time. So if you’re still having trouble jumping out of bed despite your kale salad for dinner, try incorporating a digestive enzyme supplement into your diet to help your body absorb all those essential nutrients and leave you feeling fabulous all day long. 



Words by Yasemin Trollope, image used under license of

Yasemin Trollope is a health and beauty expert with over 10 years of experience in print and online media. She’s studied at IIN and believes that true health comes from listening to your body’s needs rather than following a script. Currently pregnant with her second child, she embraces wholefoods while occasionally indulging in Gelato Messina. Because life is about balance, right? You can follow her on Instagram @yaz_trollope.