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Can healthy eating improve gut health?

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Can healthy eating improve gut health?

Gut health can be affected by a number of different factors, including lifestyle, stress, physical activity and the foods you eat. You may have noticed changes in symptoms related to your gut, including changes in your bowel habits, bloating, appetite and so on. It’s important to discuss changes to your bowel habits with your GP, however adopting a balanced way of eating can help improve your gut health. Improving your gut health can have positive effects upon mental health, and immune function, with research suggesting the importance of gut health upon mental health, digestive health and cardiovascular health.

Improving your gut health can be kick started by including foods rich in dietary fibre such as oats, fruits and vegetables (leave the skin on!), legumes including chickpeas and lentils and whole grain breads and cereals at every meal.

What about the role of prebiotics and probiotics in relation to gut health? Prebiotic foods, which contain complex carbohydrates, inulin and resistant starch, provide fuel for the good bacteria that lives in our gut. Good sources of prebiotics include certain grains including, barley, wheat and oats, as well as some fruits and vegetables including beetroots, green peas, onions, nectarines, grapefruit and dates. Probiotic foods are those that contain good bacteria, and include foods like yoghurt, kefir, sauerkraut and kimchi. Whether probiotics have a beneficial effect upon gut health remains unclear, and is an area of ongoing research.

To improve your gut health, adopting a balanced way of eating that includes a variety of fruits, vegetables, whole grain breads, pastas, and cereals such as oats, as well as nuts and seeds can help in creating a healthy gut environment.

Foods that may support you in improving your gut health include:

  • Asparagus
  • Avocado
  • Baked Beans
  • Banana
  • Broccoli
  • Rolled oats
  • Brown rice
  • Cabbage
  • Cauliflower
  • Cheese
  • Cucumber
  • Dragon fruit
  • Mushrooms
  • Onions
  • Nuts
  • Peas
  • Raspberries
  • Strawberries
  • Sweet potato
  • Whole grain bread
  • Yogurt

Find out more about the foods to eat for a healthy gut here:

Healthy Gut | No Money No Time

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz