Optimize digestion process -
The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains.
Fibre is important for our gut health for many reasons. Fibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools.
The breakdown of fibre by our gut bacteria can also create important products which can influence the development of gastrointestinal conditions such as bowel cancer. Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes.
Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g. Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut.
The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome. While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed.
These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health. Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat.
Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips. Water is the best fluid to drink and provides benefits to gut health.
Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation. Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.
Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits. Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.
Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.
Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements.
There are many nutrients in wholefoods that cannot be packaged into a single supplement. Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill.
Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage. While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome.
Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.
Research into gut health is relatively new and understanding of this complex topic is developing. Be careful of non-evidence-based information about gut health.
Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far. This page has been produced in consultation with and approved by:.
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The health of your gut can impact both your physical and mental health. It is understood that there are links between gut health and: the immune system mental health autoimmune diseases endocrine disorders — such as type 2 diabetes gastrointestinal disorders — such as irritable bowel syndrome and inflammatory bowel disease cardiovascular disease cancer sleep digestion.
Signs of an unhealthy gut Your gut microbiome can be affected by: stress too little sleep lack of physical activity eating too many ultra-processed foods smoking and drinking alcohol taking antibiotics. How to improve your gut health You may be able to improve your gut health through lifestyle and diet changes.
Gut health and diet Your gut bacteria are influenced by what you eat. Eat a high fibre diet Fibre is important for our gut health for many reasons. Foods that are high in fibre include: vegetables beans and legumes fruit bread and cereals nuts and seeds.
They are found in some types of: vegetables — for example leek, onion and garlic legumes — for example chickpeas, beans and lentils wholegrains — for example rye bread, barley and oats nuts — for example pistachios, cashews and almonds.
Aim to eat at least 30 different types of plant-based foods a week. Additionally, chewing activates the production of saliva, which begins to break down some of the carbohydrates and fats you consume.
Chewing your food thoroughly — you will often hear experts suggest each bite be chewed 32 times - ensures that you have plenty of saliva for digestion, which may prevent indigestion and heartburn. Chewing and saliva production also alert your digestive system that food is coming, signaling it to produce the enzymes needed for digestion.
If you chew too quickly or not enough, you may not produce enough enzymes to fully break down your food, which can lead to bloating, gas, diarrhea, cramps and nausea. We all have times where eating on-the-go is a must, but as often as possible, try to let eating be the only priority at meal times.
If you are relaxed while eating — rather than standing, driving, watching TV, texting or otherwise multi-tasking — your body can better regulate levels of the stress hormone cortisol, which can interfere with the production of appropriate amounts of stomach acid. Concentrating solely on eating helps you to eat more slowly, which allows your body time to assess when it feels full so you can avoid overeating and the digestive discomfort that comes with it.
Your body is like a petulant toddler; keep it on a schedule, and tantrums will disappear! With regard to food intake, eating at relatively the same times throughout the day allows your body to be prepared to receive and efficiently digest your food.
In European cultures, families often take a post-meal walk together. In fact, regular exercise is one of the best natural ways to improve your digestion, because it helps food move through your digestive system. While many of us have programmed ourselves over the years to enjoy a bedtime snack, eating before bed, then lying down to sleep can lead to heartburn and indigestion.
This is partly because between the esophagus — the tube that carries food from your mouth to your stomach — and the stomach is a muscular valve called the lower esophageal sphincter. This valve can sometimes remain open, and if you lie down, stomach contents and digestive juices can flow upward and cause the irritation of the esophagus commonly known as heartburn.
Additionally, the body just generally needs time to digest, and gravity keeps all of the food you eat moving in the proper direction. For optimal digestion, try taking your last bite three hours before bedtime. Digestive enzymes that help the body break down sugars, fats and starches.
Place your order. The Hub Blog Recipes About FAQ Contact. Eat Real Food The American diet is very high in processed foods, which often contain trans-fats — artificial fats created in a process that adds hydrogen to vegetable oils to make them more solid — and artificial sweeteners like xylitol and erythritol.
Get Enough Fiber Fiber is important for digestion. Chew Your Food Digestion starts the moment you put food in your mouth.
New customer? Digesgion your account. Lost password? Recover password. Remembered your password? Chewing Optimizw is digestoin first Concentration and success of protein breakdown. From there, the protein enters POtimize stomach, small intestine, and In-game resource refill. You can increase protein digeston through In-game resource refill of certain foods. Protein is one of the most important substances in your body. Your muscles, hair, eyes, organs, and many hormones and enzymes are primarily made out of protein. It also helps to repair and maintain your body tissues. However, not all protein is created equal, and there are things you can do to help your body use it more efficiently.
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