Gut Health and the Microbiome
Your gut is home to trillions of bacteria, fungi, and other microbes — collectively known as the gut microbiome.
These microscopic residents aren’t just passengers — they actively support your digestion, immunity, metabolism, and even mood.
A diverse and balanced microbiome is now recognised as a foundation for long-term health and disease prevention.
How to Support a Healthy Gut
Eat More Plants
Diets rich in fibre from fruit, vegetables, legumes, nuts, seeds and wholegrains help feed beneficial bacteria and promote diversity among the little critters in your gut (which is a very good thing).
Feed Your Friendly Microbes
Prebiotics are a type of fibre that fuels healthy gut bacteria. These are found in:
Onions, garlic and leeks
Asparagus and bananas
Legumes and wholegrains
Resistant starch in cooked then cooled rice, pasta, lentils and green bananas.
Replenish with Probiotics
Probiotic foods contain live bacteria that may help to restore balance in your microbiome. Good sources include:
Yoghurt (with live cultures)
Kefir (fermented milk drink)
Sauerkraut, kimchi and miso
Everything is Connected
Some other important ways to protect your gut include:
Manage stress - Chronic stress can negatively impact gut health.
Exercise regularly - Movement supports microbial diversity.
Limit unnecessary antibiotics - These wipe out good and bad bacteria.
Cut back on added sugar and ultra-processed foods - These promote the growth of unhelpful bacteria.
⚠️ When to seek help
If you experience persistent gut issues like bloating, diarrhoea, constipation, or abdominal pain, it’s worth checking in with a health professional to rule out underlying conditions..