A healthy gut can impact on your sleep, immune system and even mental health. Here’s how to strengthen it with food.

Gut health has been a trending topic in the wellness world over the past few years—for good reason. 

“I look at our gut microbiome health as the foundation of our overall health,” says Kelsey Murray, a registered dietitian and founder of the Gut Health Dietitian clinic. “The more we learn about the gut microbiome, the more benefits we expose.”

The London, Ont. dietitian predominantly works with clients struggling with digestive disorders, such as irritable bowel syndrome or Crohn's disease, but there are many reasons to support your gut health.

Evidence shows that a gut loaded with healthy bacteria promotes hormone regulation and sleep, boosts your immune system, and helps prevent chronic and autoimmune diseases, including allergies. Some studies even suggest that the gut microbiome plays an important role in mental health through the microbiota-gut-brain axis.

Though largely based on the individual, Murray says that most healthy gut microbiomes contain anywhere from 300 to 500 types of bacteria. These bacteria all have specific roles in our health and bodily functions.

And while a strong microbiome is affected by a number of factors, the most impactful—and manageable—is diet. 

How to support a healthy gut with food

“What I love about a gut-healthy diet is that it’s all about the inclusion of plant foods,” says Murray. “It’s about what we can add to the diet versus restrict.”

Gut bacteria feed off prebiotic fibre from plant foods such as whole grains, fruits, vegetables, herbs, and spices. Prebiotics convert into probiotics in the gut, giving you all the aforementioned benefits. 

Prebiotic-packed foods include:

• Bananas
• Apples 
• Avocado 
• Artichoke 
• Whole grain wheat 
• Oats
• Flax
• Raw garlic
• Onions
• Leafy greens

One of the most important things we can do to support our gut health is to eat a variety of these foods, says Murray. Different plants offer different prebiotics, so eating a wide array of foods encourages bacteria diversity that leads to a stronger, more resilient gut. 

For an added boost, consider incorporating fermented foods such as kimchi and yogurt into your diet. Fermented foods contain live bacteria in the form of probiotics and often contain other beneficial ingredients like fibre. “The more probiotics we can get is a good thing,” says Murray. 

Looking to dish up a pre- and probiotic-packed meal? Try our tasty, gut-friendly recipes.

Should I take prebiotic supplements?

Supplements can be an easy way to boost your pre- and probiotic intake, “but in a lot of cases, they’re overused as a Band-Aid to overcome poor lifestyle,” says Murray.

There are certain supplements, such as Omega-3 fatty acids or magnesium, that are important to consume if you aren’t getting a regular intake from your diet. But it’s all about taking targeted probiotics. Specific probiotic strains treat specific conditions, so receiving guidance from a registered dietitian or healthcare professional is key to getting the results you want. 

“What’s less impactful is going to your pharmacy and taking any probiotic off the shelf,” says Murray. 

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