Maintaining a Healthy Gut Microbiome

Questions and Answers

By softening stools

Polyphenols

Coloured fruits and vegetables

Reduced digestive discomfort Signup and view all the answers

Their sugars are broken down by yeast and bacteria Signup and view all the answers

Fermented foods Signup and view all the answers

It helps to soften stools Signup and view all the answers

Nuts and seeds Signup and view all the answers

Increased digestive discomfort Signup and view all the answers

Increased digestive health Signup and view all the answers

Study Notes

Eating a range of fresh, wholefoods from plant sources, such as fruits, vegetables, legumes, beans, nuts, and wholegrains, is essential for a balanced gut microbiome.

Fiber is crucial for gut health, affecting digestion, nutrient absorption, and stool quality.
A high-fiber diet can reduce the risk of heart disease and type 2 diabetes.
Australian adult women should aim to consume at least 25g of fiber daily, and men 30g.
High-fiber foods include vegetables, beans, legumes, fruit, bread, cereals, nuts, and seeds.

Prebiotic fibers, found in certain vegetables, legumes, wholegrains, and nuts, act as fertilizers for healthy gut bacteria.

Eating a diverse range of fruits and vegetables (at least 30 different types weekly) helps create a diverse microbiome.
Limit ultra-processed foods, opting for minimally processed, unprocessed foods like fruits, vegetables, wholegrains, dairy, eggs, seafood, poultry, and lean red meat.

Drinking water supports gut health by aiding in food breakdown and nutrient absorption, as well as preventing constipation.

Polyphenols, found in herbs, spices, colorful fruits, vegetables, nuts, seeds, tea, coffee, cocoa, and dark chocolate, may beneficially impact the gut microbiome.

Eating slowly and chewing food thoroughly can reduce digestive discomfort.
Fermented foods, such as yoghurt, kimchi, sauerkraut, kefir, kombucha, and tempeh, may support digestive health.