The health of our gut affects almost every aspect of our mind and body; from our mood and immune system to digestive health and comfort so it's essential to eat the right foods.
Nutritionist and cook Dr Joan Ransley’s food picks are full of gut loving fibre and micronutrients and low in components that might upset your tum such as fat and poorly absorbed simple and complex sugars.
Fruits
Bananas (not too ripe), blueberries, melon, oranges, pineapples and strawberries are all great gut-friendly options within the fruit category.
Vegetables
Carrots, broccoli, spinach and kale are amongst the vegetables which provide a great source of dietary fibre, as well as a mix of micronutrients and polyphenols which are good for the bacteria in the gut.
Herbs and Spices
Gut-friendly spice options include cinnamon, coriander, cumin seeds, ginger and turmeric. Herbs include chives, parsley, fresh coriander, tarragon and dill.
Oily Fish
Oily fish such as salmon is a great option for the gut as they contain omega-3s which can help to combat gut inflammation.
Oats
The outer layer of the oat kernel is high in a soluble fibre called beta-glucan which retains fluid and gently stimulates a stubborn bowel.
Love Your Gut Week runs until September 10 and is in its 18th year. It is an initiative of Yakult UK Limited in association with charity and healthcare professional organisations Core - the Digestive Disorders Foundation, Bowel & Cancer Research, St Mark’s Hospital Foundation, The IBS Network, the Bowel Disease Research Foundation and the Primary Care Society for Gastroenterology.
Dr Joan Ransley is a qualified nutritionist, food writer and former lecturer in Nutrition at the University of Leeds.
