Gut-healthy recipes | Natural ways to improve gut health

The importance of gut health

In more recent years, the gut health diet has come to the fore of the healthy eating conversation. Alongside learning what foods to avoid for a healthier lifestyle, it’s become apparent that some foods offer surprising benefits to our wellbeing and need to be consumed in higher quantities.

Low calorie high fibre mug cake

Not all bacteria are bad, as is commonly misunderstood. The bacteria found in your gut aid digestion, boost your immune function and in some cases regulate your weight gain. These bacteria are to be promoted and nurtured via a gut healthy diet that is rich in high-fibre foods like Lo-Dough and complex carbs (fruits/veg) and fermented and probiotic foods like miso, kimchi, live yoghurt, etc.

How to improve gut health naturally: The best foods for gut health.

The two-pronged key to a healthier gut is fibre and fermented/probiotic foods. Dietary fibre, also known as bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other foods, such as fats, proteins or carbohydrates, fibre isn't digested by your body. Instead, it passes through your stomach, small intestine and colon and out of your body.

Fibre is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. Lo-Dough contains both!

Soluble fibre. This dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fibre can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fibre. This promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation. Insoluble fibre can be found in whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

Alongside high fibre foods, you want to include fermented and pro-biotic foods in your diet to promote healthy bacteria in your gut. This can include things like live yoghurt, kefir, miso, sauerkraut, kombucha and kimchi.

Worst foods for gut health

Avoid heavily processed foods. Avoid excess gluten and unnecessary simple carbohydrates where possible. Try to avoid trans fats, often found in processed and takeaway foods.

For more information on good and bad foods in relation to gut-health, check out this blog by Eatingwell.