Ask an expert: A Guide to Gut Health

Cara is the author of 'The Mindful Gut' and answers our questions:

Why do you feel everyone is so interested in gut health at the moment?

Gut Health is a super hot topic for several reasons. There’s been an explosion of interest in the human gut microbiome (our inner eco-system of gut bacteria). Our gut bacteria shape our immune system response, and in recent years we’ve all wanted to stay as healthy as possible!  There’s increasing evidence that our gut microbiome may shape our risk of a range of different diseases and even how we feel. The Good News, there are some things we can do today to start to support our best gut health!

What are the easy things women can do to address their gut health and get a better understanding of the foods and drinks that work for them?

There is so much noise out there around gut health so let’s  keep it simple, with the 3PS to good gut health!

Probiotics increase the number of bacteria in your gut. 

Think fermented foods like kefir, kimchi, kombucha, and live yoghurt (worried about dairy? There are plenty of delicious DF alternatives) 

Prebiotics

Prebiotics are FIBRE and our guts bugs simply LOVE fibre, and most of us aren’t eating anything like enough. So think of simple foods like apples, (green) bananas, legumes, oats, the amazing allium family including garlic, onion, leeks. And if you’re reading this with a sigh and thinking my IBS belly won’t tolerate ANY of these high fibre foods… go super slow and gentle. See it as training your tummy to adjust to different foods slowly, and over time you will alter your gut bacteria profile (and, well it’s important to say we’re all unique when it comes to gut health - so if in doubt work with a nutritionist who can help you find the right diet for you)

Polyphenols They support an antioxidant environment in the gut, decreasing inflammation. Think grapes, berries, green and black tea, and dark chocolate (ideally 85%+ cocoa). Red wine is also high in polyphenols. 

BUT as we approach our menopause, it’s a time to go easy on the alcohol…as the balance of your hormones change this can create additional stress and strain on your liver. Is there any info you have on perimenopause and menopause and gut health? Like foods that are good for that time of life?

The gut microbiome changes as we age, and many women notice a change in their bowel habits during this time.

So as we enter our peri and menopause it’s a great time to take care of our good gut bugs.

What to reduce: 

Refined carbohydrates, sugar, and ultra-processed foods. These aren’t great for our lovely gut bugs! And watch out for the ‘healthy low sugar or diet products’ as artificial sweeteners are also harmful for some of our lovely bugs! 

What to increase?

Prioritise Plants. As we transition into and through the menopause we want to build the resilience of our gut microbiome. The American Gut Project suggests eating 30 different plants per week is important for supporting a healthy, balanced gut microbiome. 

Diversity is great for gut health so eating a range of veg, fruit, seeds/nuts, grains and legumes supports our gut microbiome. 

There is even some evidence that fermented foods (like miso) may decrease some symptoms of menopause like hot flushes. My personal fav is miso and tahini on a slice of sourdough! 

And a final shout out for FIBRE - it really is a gift to your gut, supporting both bladder and gut health as we journey through the change!

Thanks Cara! And if you want to read about a Sunday Roast that helps beat candida then click here!

And if you want to read Cara's book then check it out!