Back when I was first starting on my health journey, well before I became a nutritionist, I noted that most reputable advice and programs focused on gut health both when it came to weight loss and when it came to improving health conditions. I decided to research and eventually study everything about the gut and it turns out that the health of your gut is absolutely vital for your overall well-being. 
 
Your gut houses trillions of microorganisms that are essential for your immune system, digestion, metabolism, nutrient absorption and even your mental health. Having good gut health can also reduce inflammation linked to a variety of chronic diseases. 
 
To keep your gut and digestion in tip-top shape, you should be eating a varied diet that is rich in probiotics, prebiotics, fibre, fermented foods, antioxidants and drink plenty of water. It is also important to have around 30 different types of plant matter per week. Here are my top picks
 
Fibre Rich Foods
Fibre is the ingredient that makes it easier for your food to pass through your system once the essential nutrients have been absorbed. The top fibre rich foods are:

• Puesdo grains: Rich in both soluble and insoluble fibres such as oatmeal, buckwheat, and quinoa. 
• Soluble fibres: Support a healthy gut microbiome including chicory, inulin powder and fibre syrup. 
• Berries: Raspberries, blueberries, and strawberries are not only low in sugar compared to most fruit, but they are also high in fibre and antioxidants.
• Seeds: Chia seeds and flaxseeds are rich in anti-inflammatory properties and also contain fibre and omega-3 fatty acids

Prebiotic Foods
Prebiotics complement probiotics and they are non-digestible fibres that feed beneficial bacteria in the gut. Some of my favorites are:

• Garlic: Known for its antibacterial properties as well as being a prebiotic 
• Onions and Jerusalem artichoke: Rich in inulin, a type of prebiotic fibre. 
• Asparagus: Supports digestive health. 
• Dandelion Greens: Supports liver and digestive health. 

Anti-inflammatory Foods 
By reducing inflammation in the gut, you can also support your body against a host of health conditions. Some of my anti-inflammatory foods to incorporate into your diet include: 

• Turmeric: Which has achieved notoriety over the past few years, and for good reasons. Turmeric contains curcumin, a potent anti-inflammatory compound.
• Ginger: Known for its digestive benefits. 
• Leafy Greens: Spinach and kale are rich in antioxidants. 
• Fatty Fish: which is high in omega-3 fatty acids. Fatty fish also has way more benefits when it is wild in opposed to farmed
• Blueberries: Rich in antioxidants.

And the foods to avoid for a healthy gut…

To achieve an optimal health gut, there are also some foods to avoid. These include processed foods that contain a lot of additives and preservatives. Sugary drinks. fried food, processed meat and excess alcohol. By minimizing or cutting out your intake of these foods, you will better be able to achieve balance in your gut microbiome which is essential for overall health. 
 

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