In recent times, there’s been a growing interest in gut health and the factors that can enhance it – as well as its impact on our overall wellbeing. According to Better Health, maintaining gut health involves ensuring the optimal functioning of your gastrointestinal system, which includes your stomach, intestines, and colon.
Your gut microbiome, containing bacteria and other micro-organisms, plays a crucial role in breaking down food into nutrients that your body can utilise.
GP Dr Nisa Aslam from PrecisionBiotics explains that numerous factors can trigger poor gut health, such as stress, anxiety, lack of sleep, and certain foods.
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However, consuming the right ingredients rich in essential nutrients can significantly improve gut health, contributing to a healthy microbiome, the Express reports.
Dr Nisa said: “If you’ve experienced a gut-related problem such as bloating, constipation and wind, you’ll know how frustrating it can be, particularly when these problems occur regularly.
“Research by PrecisionBiotics has even found that 96% of adult Brits believe that their gut health can impact their overall quality of life.
“Studies also confirm that diet is a major driver for poor gut health with too many saturated fats and too few plant-based foods causing potential problems. In fact, over half of Brits blame their dietary habits for their gut issues.”
To help people improve their gut health, the expert says you should make sure to consume plenty of polyphenols – which are plant-based compounds that promote gut health and support the growth of beneficial bacteria.
Here are some of the foods to focus on.
Berries
Dr Nisa highlighted that fruits and vegetables are generally rich in polyphenols, with berries being particularly abundant in them.
Blueberries, blackberries, raspberries, strawberries, and blackcurrants are among the berries with the highest polyphenol content, according to the experts at ZOE.
They noted that anthocyanins, the polyphenols responsible for the colour of some fruits and vegetables, are primarily found in the skin. Therefore, juices that do not include the skin will lose much of their polyphenol content.
Nuts and seeds
Dr Nisa recommends incorporating nuts and seeds into your diet, as they are rich in polyphenols. Consider adding a portion to your breakfast or snacking on them throughout the day.
According to nutrition website ZOE, flaxseed, chestnuts, hazelnuts, pecans and almonds have the highest polyphenol content. These nuts are also high in plant protein, which can help keep you feeling full and satisfied.
Whole grains
Whole grains are another essential food group for promoting a healthier gut microbiome, says Dr Nisa. Healthline experts suggest that while refined grains may have some vitamins and minerals added back, they’re not as nutritious as their whole counterparts.
Some examples of whole grains include oats, quinoa, brown rice, barley and bulgur wheat.
Lentils
Finally, Dr Nisa has recommended legumes as another food group rich in polyphenols for a healthier gut. And studies say that lentils have the highest total phenolic content in comparison with other common legumes, such as green peas and chickpeas.
Eating lentils has been linked to lower rates of several chronic diseases such as cardiovascular disease, diabetes and coronary heart disease.
And the high amount of phytochemicals, such as polyphenols, saponins, and phytosterols in pulse-based diets – including lentils – is responsible for some of these health benefits.