Your gut does much more than digest food. It is home to trillions of microorganisms—collectively known as the gut microbiome—that play a vital role in digestion, immunity, metabolism, and even mental well-being.
A healthy diet report by the World Health Organisation (WHO) says that when the balance of gut microorganisms is disrupted, it can contribute to digestive discomfort that may affect your overall health.
There are, however, simple lifestyle habits that can help support a healthy gut.
Balancing your gut health
Eating fibre-rich foods
Dietary fibre is one of the best fuels for beneficial gut bacteria. Fruits, vegetables, whole grains, legumes, nuts, and seeds provide the nutrients these microbes need to thrive. Aim to include a variety of plant-based foods in your meals to promote a diverse, healthy microbiome.
Include probiotic foods
Probiotics are live microorganisms that can help maintain a healthy balance of gut bacteria. Fermented foods such as plain yoghurt with live cultures, kefir, sauerkraut, kimchi, miso, and tempeh are natural sources of probiotics that can support digestive health.
Staying hydrated
Drinking enough water supports healthy digestion and helps food move through the digestive tract. Adequate hydration may also contribute to a healthy balance of bacteria in the gut.
Limiting processed foods
A diet high in ultra-processed foods, added sugars, and saturated fats may negatively affect the diversity of the gut microbiome. Instead, focus on whole, minimally processed foods that provide vitamins, minerals, fibre, and other beneficial nutrients.
Managing your stress
Your gut and brain are closely connected through the gut-brain axis. Chronic stress can affect digestion and alter the balance of gut bacteria. Practices such as regular exercise, meditation, deep breathing, and getting enough sleep can help support both mental and digestive health.
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This article was originally written by Chumasande Matiwane for Bona.
