Health News

Want a Healthy Gut?

Want a Healthy Gut?

Saturday 5th September 2020

What we eat, especially foods that contain chemical additives and ultra-processed foods, affects our gut environment and increases our risk of diseases.

Ultra-processed foods contain substances extracted from food (such as sugar and starch), added from food constituents (hydrogenated fats), or made in a laboratory (flavour enhancers, food colourings).

It's important to know that ultra-processed foods such as fast foods are manufactured to be extra tasty by the use of such ingredients or additives, and are cost effective to the consumer.

These foods are very common in the typical Western diet. Some examples of processed foods are canned foods, sugar-coated dried fruits, and salted meat products.

Some examples of ultra-processed foods are soda, sugary or savoury packaged snack foods, packaged breads, buns and pastries, fish or chicken nuggets, and instant noodle soups.

Suggestions for a healthier gut and improved mood

Eat whole foods and avoid packaged or processed foods, which are high in unwanted food additives and preservatives that disrupt the healthy bacteria in the gut.

Instead of vegetable or fruit juice, consider increasing your intake of fresh fruits and vegetables. Frozen fruits without added sugars/additives are a good choice as well.

Eat enough fibre and include whole grains and legumes in your diet.

Include probiotic-rich foods such as plain yogurt without added sugars.

To reduce sugar intake at breakfast, add cinnamon to plain yogurt with berries.

Adding fermented foods such as kefir (unsweetened), sauerkraut, or kimchi can be helpful to maintain a healthy gut.

Eat a balance of seafoods and lean poultry, and less red meat each week.

Add a range of colorful fresh fruits and vegetables to your diet, and consider choosing certain organic produce.

Consider taking probiotics to maintain gut health.

Always consult your doctor or practitioner before taking supplements.