Diet and Lifestyle for a Healthy Gut!
- Julie LeBoutillier
- Jun 27
- 3 min read
Updated: Jun 30
The health of your gut affects your overall health and well-being. An out-of-balance microbiome can impact your immune system, hormones, mental health, and even contribute to disease. Our gut microbiome is also an important regulator of body weight, glucose and lipid metabolism and inflammatory conditions.
The good news? What you eat and how you live can make a huge difference.
Why our gut health matters.
Poor diet, stress, medications, and infections can upset the balance of bacteria in the gut (known as dysbiosis).
Diet and lifestyle changes can support a balanced and healthy microbiome.
Gut friendly food choices
Prebiotics, Probiotics and Symbiotics
Prebiotics feed your beneficial gut bacteria. These are fibres that you cant digest but your microbiome loves.
Food sources of prebiotics include:
Garlic, onions, and leeks
Asparagus, Jerusalem artichokes
Green bananas
Oats, legumes, flaxseeds
Other sources:
Inulin
Partially Hydrolysed Guar Gum (PHGG) – a gentle, well-tolerated fibre that supports regularity and healthy bacterial growth. This is one of my favorites to include on a daily basis.
Probiotics are live microorganisms that can restore balance and support digestion.
Food sources include yoghurt, aged cheese, fermented vegetables.
Probiotic supplements have been shown to help reduce the symptoms of digestive disorders such as irritable bowel syndrome. Certain bacteria such as Bifidobacterium species and certain yeasts species, such as Saccharomyces boulardii or S. cerevisiae, have been shown to be safe.
Though it's always best to talk to a health care professional to discuss the best probiotic strain or strains for you.
Symbiotic are a combination of both – e.g., probiotic supplements taken with fibre-rich meals – to improve effectiveness and support a thriving microbiome.
Fibre and resistant starch
Fibre supports digestion, feeds good bacteria, and produces anti-inflammatory short-chain fatty acids (SCFAs). SCFA are the main energy sources for cells in the large intestine and have protective effects against obesity and colon cancer.
Think wholegrains, oats/barley, legumes, vegetables, fruits, and psyllium husks.
Resistant starch is is a type of starch that resists digestion in the small intestine.
Think ripe bananas, cooked and cooled potatoes, white beans, cooked lentils and cashew nuts.
Polyphenols
These antioxidant compounds found in plant foods help regulate gut bacteria and fight inflammation.
Found in colourful fruits, vegetables, herbs, seeds, tea, dark chocolate, cocoa, and red wine in small amounts.
Macronutrients
The macronutrients carbohydrates, proteins and fats play a significant role in gut health, by influencing the composition and function of the gut microbiome.
The Mediterranean diet supports a healthy gut microbiome because it is rich in fibre, polyphenols, and healthy fats. These components feed beneficial gut bacteria, promote microbial diversity, and reduce inflammation. Key foods like vegetables, fruits, legumes, whole grains, olive oil help increase the production of short-chain fatty acids (SCFAs), such as butyrate, which support gut barrier integrity and immune function. Red meat is eaten minimally, which may further benefit microbial balance by reducing pro-inflammatory compounds associated with high meat consumption.
Other Gut Disruptors
Gluten: may be helpful to reduce in some people with sensitivity or intolerance.
Dairy: can cause bloating or discomfort, especially in those sensitive to lactose or casein.
FODMAPs: helpful short-term for IBS symptoms but not recommended long-term due to reduced beneficial bacteria.
Stress and its impact on gut health
Stress has a direct impact on your gut. It can alter the balance of your microbiome, slow digestion, increase gut permeability ("leaky gut"), and worsen symptoms like bloating, constipation, or diarrhea. Chronic stress also lowers beneficial bacteria and increases inflammation. Supporting the gut means addressing stress through calming practices like deep breathing, gentle movement, time in nature, and prioritising rest.
Mindful eating
Lastly, taking time to eat in a relaxed state and chewing your food thoroughly allows food to be properly digested and absorbed.
Your gut responds quickly to dietary changes. A diversified diet rich in vegetable fibre, vitamins, omega 3 fatty acids and probiotic/prebiotic supplementation improves the gut microbiota and SCFA production and reduces overgrowth of non beneficial bacteria. Every gut is unique, and personalised support makes all the difference.
If you need more support with your gut health, please get in touch. Microbiome testing is available with an individual treatment plan.
Jules x
Bibliography
De Filippis, F., Pellegrini, N., Vannini, L., Jeffery, I. B., La Storia, A., Laghi, L., ... & Ercolini, D. (2016). High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. Gut, 65(11), 1812–1821. https://doi.org/10.1136/gutjnl-2015-309957
Jawhara, S. (2023). Healthy diet and lifestyle improve the gut microbiota and help combat fungal infection. Microorganisms, 11(6), 1556. https://doi.org/10.3390/microorganisms11061556mdp
---------------------------------------------------------------------------------
Hi Im Julie, a qualified and accredited Naturopath. I offer expert Naturopathic consultations and Metabolic Balance appointments conveniently via telehealth. Get personalised support for gut health, menopause, weight management, and overall wellness—all from the comfort of your home. Book your online consultation today!
Comments