The gastrointestinal tract, more commonly known as the gut, is home to trillions (yes, trillions!) of good and bad bacteria. Interestingly, the number of bacteria living in the gut outnumbers the cells in the body by approximately ten times. Now there's a random fact for you.

Unfortunately, not all bacteria are beneficial to the body. There are the good, the bad and the ugly bacteria and promoting the growth of the good bacteria is crucial to your gut health and limiting the risk of disease. Luckily, we can aid the development of good bacteria through supplements and the food we eat.

The foods you eat are essential in balancing the bacteria in your gut. Avoiding processed foods in favour of healthier alternatives can promote the growth of good bacteria whilst reducing the body's susceptibility to harmful bacteria.

Balancing your diet can be challenging, so we have compiled a list of easy ingredients and quick recipes for gut health.

What are the Best Foods for Your Gut Health?

Fruit and Vegetables

Studies show that those who eat a minimally processed plant-based diet are more likely to have a greater diversity of health-boosting gut microbes, making fruit and vegetables the MOST beneficial food for the gut. The vegetables with the highest nutritional value for gut health are dark leafy greens.

Vegetables are a simple and convenient way to nourish your gut health, even for those who are time-poor. Check out the top five fruit and vegetables for gut health:

1. Dark leafy greens
2. Apples
3. Onions
4. Artichokes
5. Broccoli

5 Recipes To Promote a Healthy Gut

Green beans with almonds and lemon

1. Boil some green beans until they are tender (around five minutes).
2. Toast some almonds until aromatic and crunchy.
3. Drain the beans, sprinkle with olive oil and toasted almonds.
4. Top with lemon zest for added flavour.

Simple Mediterranean salad

1. Chop some cauliflower into fine pieces.
2. Add parsley, mint, and spinach.
3. For the dressing, mix lemon juice and olive oil.
4. Sprinkle with toasted nuts.

Kale Omelette

Scrambled eggs contain several key nutrients like iron and protein, giving you energy to power through the day and benefit your gut. To make this simple breakfast even healthier, try adding kale leaves, mushrooms, and tomatoes to your usual omelette.

Breakfast Smoothie

They say breakfast is the most important meal of the day, and while this is a frequently debated topic, it is undeniably the meal that sets you up for a successful day. However, trying to find time in the mornings to make yourself a nutritious meal isn't always achievable and reaching for a pre-packaged breakfast bar, or processed juice is an easy option, but with a simple breakfast smoothie, you can whip yourself up a quick and highly nutritious meal to kickstart your day.

Smoothies are an excellent (and, more importantly, easy) way to cram some nutrients into your diet. Just blend up your favourite frozen fruit with coconut water, and you are good to go. To add even more nutritional value to your smoothie, throw in an egg, an avocado, some spinach or protein powder.

Cauliflower fried rice

Cauliflower is loaded with fibre that helps feed healthy gut bacteria and promote healthy digestion, making it a great, easy alternative to rice. Turn cauliflower into a nutritious cauliflower fried rice with this simple recipe:

1. First, run the cauliflower through a food processor.
2. Beat eggs in a bowl, adding a dash of tamari. Fry the egg in a drizzle of olive oil before thinly slicing.
3. Then, stir onion, bacon, and ginger in the pan over medium to high heat.
4. Once aromatic, add broccoli to the mix and cook for a further two minutes.
5. Once the broccoli has become tender, mix the cauliflower rice and stir.
6. For added flavour, add fish sauce and sesame oil and top with spring onions and chilli.
7. If you want to boost the nutritional content of your “fried rice” even further, try adding more greens to the dish. Some of our favourite options are peas, spinach, chives, and coriander.

The Best Supplements for Gut Health

We get it, it's easy for life to throw a spanner in the works and make prepping nutritious meals unachievable. But, that’s not to say you should give up on giving your body the nutrients it needs. Supplementing can be a valuable option if you find it hard to get your nutrients through food or want to ensure you achieve the correct daily intake. Here are our top supplements to support healthy digestion when consumed with a well-rounded diet:

Probiotics SB

Probiotics maintain healthy digestive function. These are living microorganisms that add to the population of beneficial gut microbes. Vitable's probiotic blend has three strains of gut-friendly bacteria: L. rhamnosus, B. Lactis and Saccharomyces boulardii. Together, these strains can work to establish friendly gut bacteria, support gut immunity, and discourage the growth of harmful microorganisms. We recommend this probiotic formula if you travel to a country with a high risk of traveller's diarrhoea or other stomach bugs.

Daily probiotics

Vitable's Daily Probiotics supplement assists in the restoration of friendly gut flora throughout the gastrointestinal system and reduces the growth of harmful bacteria. Our specially-formulated blend can support regular bowel movements and help manage digestive discomfort marked by bloating, gas, and flatulence.

Curcumin

Curcumin is the most active component of turmeric that gives the spice its distinctive yellow colour and supports healthy digestion. The golden root has powerful anti-inflammatory properties. At Vitable, our curcumin is blended with black pepper to enhance absorption and maintain a healthy digestive system and liver function.

Find out more about other areas the above supplements can help you with:

Zinc | Probiotics SB | Daily probiotics | Curcumin

Take the Vitable quiz today and get a tailored vitamin plan for your needs and lifestyle.

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.