My role as a dietitian, nutritionist and blogger, means I’m constantly on the go and I need to ensure my body is functioning optimally to stay on top of everything. Gut health is important for everyone as it’s so critical to overall health maintenance, and I want to help more people take charge of their gut! Here are my picks of the best food for gut health and the optimum time to eat them throughout the day.
Your AM routine is crucial as the first foods you consume can hugely affect your gut’s circadian rhythm. This is basically what’s telling your body to wake up and get pumped! Syncing your gut’s circadian rhythm to your actual wake up routine will promote better health, concentration and alertness.
I would recommend a filling breakfast containing gut-loving fibre from foods like whole grains, fruits and nuts. This will help keep you full and prevent unhealthy snacking throughout the day, whilst nourishing your gut. Think spinach and berry smoothies, homemade muesli or overnight oats.
Top tip: One single avocado contains around 14 grams of fibre… embrace the avo!
By the afternoon, your body will have been nourished by the nutrients consumed in your breakfast, which will be working away to maximise the benefits of probiotics. But you, and your body, will probably be feeling like you’re ready for your next fuelling… we’ve all hit the 3 o’clock wall before!
Miso is a Japanese seasoning made by fermenting soybeans with salt and koji. I make it into a delicious soup with spring onions and seaweed and bulk it up with some barley or rice. Another thing to think about here is fermented foods, these are the ultimate source of probiotics.
Top tip: Anticipate the 3pm snack craving and put some time aside the night before to get some gut-nourishing snacks prepared. I promise you can whip some up in under 15mins!
By the time you get to the evening after a long day at work it can be very tempting to ‘indulge’ and eat large portions. Avoid overeating as this can disrupt your sleeping patterns and consequently your gut microbiome. You need to allow you gut time to rest when you are sleeping.
To avoid overeating, I suggest slowing down your eating at dinner to see how hungry you actually are. Eat until you are satisfied, not bursting at the seams! Also focus on chewing each mouthful well, as this allows for better digestion and overall gut health too.
Top tip: Swap packet sauces for fresh homemade flavours at dinner using onion, garlic and leeks to feed your good gut bacteria.