Make these changes to improve your long-term gut health

Gut health has become an increasingly topical subject due, in part, to a growing body of evidence showing that it’s intrinsically linked to the health of the rest of our bodies, including our mental health. But it’s also because gut health has become big business, particularly in the pharmaceutical and food industries. Information abounds, and not all of it has been proven or is helpful.

Erica Jankovich, a registered dietician who founded the company EatFit, and offers courses on the topic of gut health and disease, agrees that many have recently “jumped on the gut-health bandwagon”. She also says it is a common misconception that specific “silver bullet foods” will boost your gut health in a flash. A lot is being made of gut-health boosters, such as fermented foods including kimchi, kombucha and kefir.  “Yes, there is limited clinical evidence of their effect on gut health. Yes, indications are that a small amount of these foods may be helpful as part of a balanced diet. But don’t think they’re going to solve all your gut problems.”

ALSO READ: An expert’s guide to making the best kimchi ever

Find the recipe for quick kimchi here. 

“There is so much information out there telling people they need flashy supplements, or can only eat fancy organic food,” adds Meg Lagerwey, a certified wellness and nutrition coach, a.k.a. The Good Gut Guru on Instagram. “Gut health is simple – you just need to start with the basics.” And the basics come down to the effect your diet has on the health of your gut microbiome – the collection of microbes that reside in your gut. “The single biggest predictor of a healthy gut microbiome is the number of plants in your diet.”

“The more plants, the better – and diversity is super important,” Erica agrees and suggests that “We should be aiming to eat up to 30 different plants every week.” This includes the categories of fruit and vegetables, grains and legumes, nuts and seeds, and herbs and spices. However, Woolworths’ in-house dietician, Cindy Chin, cautions against wholesale adoption of this advice if you suffer from irritable bowel syndrome (IBS), for instance, eating too much fibre or fermented foods with IBS diarrhoea can actually worsen your symptoms.

ALSO READ: How to make kombucha

How to increase the number of plants in your diet

Meg recommends trying an experiment for one week and keeping a list of the number of plants you eat on average. “Most people eat the same 10–15 plants every week. You’re going to have to mix it up by buying things you don’t normally and getting creative in the kitchen.”

Erica advises taking what she calls a “market shopping” approach to purchasing groceries, even if you’re shopping in a traditional supermarket. “Instead of buying one big bag of apples as your fruit for the week, buy two pieces of this fruit, three of that, to help you get more diversity into your diet.”

Once you’ve done your shopping, it’s handy to keep a plants list on the fridge and tick them off as you go to keep a tally. From there, try and include as much diversity as you can into every meal. “When you’re making a salad, a soup, or even breakfast, see what you can add in terms of herbs, spices, nuts and seeds. Not only will this improve the flavour of your meal, but it also adds the nutritional diversity we’re going for,” says Erica. So, for example, don’t just add the standard honey and milk to your morning oats, but opt for nuts and seeds, berries and other fruit, as well as warm spices such as ground cinnamon, cardamom or nutmeg.

Find the recipe for pea-and-baby marrow salad here. 

Which foods are bad for your gut microbiome?

Just as there are foods that you want to add to your diet to promote gut health, there are foods you should probably avoid. It’s a good idea to limit your intake of alcohol, salt and artificial sweeteners, as these can negatively affect your gut microbiome. Chin also advises choosing “whole, less processed foods more often than overly processed foods containing certain additives as there is emerging evidence of the negative effects these can have on your gut health.”

What about carbohydrates? “Some South Africans are very carb shy,” says Erica. “They think they’re the enemy, but it’s only refined carbohydrates you need to watch. You should definitely include a large mix of unrefined carbs in your diet – things like bulgur wheat, quinoa and wild rice.” Sorghum and samp would also fall into this category. Again, bearing your specific needs in mind, you want to bring in as much variety as you can. When it comes to promoting gut health, “diversity really is your friend,” says Erica.

Jeanne Calitz is a freelance lifestyle writer and editor who lives in Kommetjie, Cape Town. She loves good food, appreciates a well-made cocktail and is relishing the unique challenges of gardening in a coastal climate.