6 easy food swaps to help achieve optimal gut health
|Published
A healthy gut doesn’t just mean less bloating and better digestion – it can do wonders for your overall well-being. It means more restful sleep, a stable and balanced mood, clearer skin, increased energy, a stronger immune system and reduced inflammation.
Diet and gut health are very closely linked so it is important to eat foods that actively promote the growth of beneficial bacteria.
Below are six easy food swaps to support a healthy gut microbiome each day.
Replace white bread with multigrain bread, oats or quinoa
Whole grains are high in fibre, which supports gut health by feeding the beneficial bacteria in your gut.
Multigrain breads are also enriched with seeds and are a great source of omega-3 fatty acids that work as antioxidants and provide essential nutrients.
Swap spreads for avocado
If your regular order for breakfast is toast and spreads (butter and jam, etc.), get avocado on toast instead. Yes, it is more expensive but the prebiotic fibre in avocado is great for your gut.
Instead of creamer and sugar, add spices to your coffee
Especially if you are ordering your morning beverage at a cafe, your coffee can be a major source of added sugar in your diet. Instead of a spoonful of sugar, try adding spices like turmeric or ginger for a gut-healthy flavour alternative.
If you cannot stand your coffee black, add a couple of splashes of milk or a plant-based alternative.
There are benefits to adding milk to your coffee as it adds a touch of protein into your morning routine and helps to reduce inflammation in your body.
Swap your mid-morning biscuits for a handful of nuts
Nuts provide polyphenols and prebiotic fibre, both of which your gut bacteria feed on and flourish. Some great choices include almonds, hazelnuts, pistachios and cashews.
Remember, mixed nuts add to that fibre variety that you also need to keep your gut healthy.
Swap milk in your breakfast for kefir or yoghurt
If you include milk in your breakfast (e.g. cereal, granola, oats, smoothies), try a fermented dairy product such as kefir or yoghurt instead. Fermented dairy products contain probiotics and are beneficial for health.
Swap white pasta for pulse pasta
Pulse pasta is made using flour from pulses including peas, lentils and chickpeas instead of wheat. They are high in plant protein, which helps to keep you fuller for longer, and they provide a sustained release of energy.
Pulse pasta is a great alternative for those who are allergic or intolerant to gluten and they are an easy way to get more plants into your diet.