5 tips for good gut health

Our gut microbiomes can support our health in so many ways, from boosting our immunity to maintaining our metabolism.

Our gut microbiomes can support our health in so many ways, from boosting our immunity to maintaining our metabolism.

Good gut health is essential for everyone, but if you’re experiencing hormone fluctuations – for example, because of perimenopause or menopause – then paying close attention to your gut is even more important. Oestrogen and progesterone receptors are found throughout the GI tract, so supporting your gut can help regulate your hormones.

We asked Emma Bardwell, one of the UK’s leading menopause nutritionists, for her evidence-based tips on supporting our gut health.

Build your meals around plants

Yes, you’ve been told this many times, but are you actually doing it? According to the NHS, only 55 percent of adults eat five or more portions of fruit and vegetables regularly. A good guide is to make half of your plate plant focused. Plants contain vitamins, minerals, protein, polyphenols and fibre, which support our gut microbiome – that is, the trillions of microbes that reside in our gut – and our overall health.

Eat the rainbow

Given how important healthy gut bacteria are for supporting your mood, hormones, skin and mental wellbeing, we need to nurture them by eating 30 different plants each week. It’s much easier than it sounds, as this includes whole grains, pulses, fruits, vegetables, nuts, seeds, herbs and spices. Easy ways to reach your target is by adding a colourful mixed salad starter to your meals, stirring mixed greens like spinach or watercress into curries or soups, and adding mixed frozen berries to smoothies or overnight oats.

Eat more fermented foods

Different fermented foods contain different types and strains of beneficial bacteria, which contribute to a more diverse and healthy microbiome. Some examples include live yoghurt (unsweetened), kefir, sauerkraut, kimchi, pickles and kombucha. Aim for three portions a day if possible. They don’t have to be big – 1 tablespoon of sauerkraut or 100 ml kefir is enough for a portion.

Breakfast like a royal

Breakfast is often cited as the ‘most important meal of the day’ for a good reason. Most people know that a hearty breakfast is important for managing your glucose levels and providing essential nutrients to set you up for an energised day. By starting your day with a nutritionally balanced breakfast, you are more likely to make healthy choices as the day goes on. Plus, recent research suggests we’re more insulin sensitive earlier in the day (a good thing!).

One of the easiest tweaks you can make for your gut is to add fibre-rich seeds to your breakfast each morning. To create a powerful seed mix, simply combine into a large jar 1 cup of each of the following: chia seeds, sunflower seeds, ground flaxseed, sesame seeds and pumpkin seeds. Mix well and leave on your kitchen counter as a reminder to add to your meals.

Minimise alcohol intake

Sorry to be a party pooper, but alcohol and gut microbes don’t mix well. In fact, we know that alcohol can be deleterious to the many delicate species of good bacteria residing in your gut. Overdoing the booze can also worsen anxiety, sleep, palpitations and weight management that many women suffer from during perimenopause and menopause.

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