YMCA Healthy Living Magazine, powered by n4 food and health Autumn 2018 | Page 6

NICK DUNN, BND, APD, AN
Nick is one of the specialist gastrointestinal dietitians at Diet Solutions. He has extensive
experience in the areas of diet and microbiome, irritable bowel syndrome (IBS) and the low
FODMAP diet, inflammatory bowel disease (IBD) and coeliac disease. Nick also has deep
expertise in paediatric nutrition and weight management. For more information about Nick
and the Diet Solutions team visit dietsolutions.net.au
FOODS FOR GOOD
GUT HEALTH
Now that you know the brain and gut are connected, eating well to promote
good gut health is just as important. Nick Dunn explains.
esearch has shown that some components of food
promote good gut health and give us the best
balance of bacteria. Our gut bacteria (also called our
‘gut microbiota’) have been linked to a number of health
conditions including irritable bowel syndrome, inflammatory
bowel disease, overweight/obesity, food allergies and
depression/anxiety. The major components of food found to
naturally boost healthy gut flora and improve the environment
of our gut include:
R
} } naturally occurring prebiotics — indigestible carbohydrates
that feed the good bugs in our gut, producing many
favourable bi-products in the bowel and supporting the
immune system in our gut
} } soluble fibre — a type of fibre that absorbs water and helps
with stool formation
} } resistant starch — another indigestible carbohydrate that
fuels our gut bacteria.
How do they work?
The breakdown of prebiotics (via fermentation) by the gut flora,
produces short chain fatty acids (SCFAs) in our colon. SCFAs
have been shown to provide a number of positive health
effects with the bowel including reduced gut inflammation and
sensitivity, strengthening the immune system in our gut, and
reducing the risk of colon cancer. People with irritable bowel
syndrome (IBS) may find that the fermentation of these
prebiotics results in increased gas levels leading to unwanted
side-effects such as abdominal bloating, pain, wind or altered
bowel movements. Therefore, for people with IBS, it is
important to find a level of consumption that is tolerated.
Following are the top 10 foods to promote a healthy balance of
microbiota in the gut.
Note: an asterisk marks those foods that may trigger symptoms
in people who have gut disorders or food sensitivities.
} } Legumes (e.g. lentils, chickpeas, red kidney beans)*
} } Rolled oats – these contain soluble fibre, resistant starch
and prebiotics
} } Unripe bananas
} } Nuts (e.g., almonds, hazelnuts, cashews, pistachios)*
} } Brussels sprouts, cabbage, beetroot, peas and corn*
} } Dried cranberries, currants and raisins
} } Artichokes*
} } Butternut pumpkin and sweet potato
} } Wholegrain bread*
} } Onion and garlic*
THE BACTERIA IN OUR GUT
(THE MICROBIOTA) ARE
LINKED TO CERTAIN HEALTH
CONDITIONS.
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YMCA HEALTHY LIVING MAGAZINE AUTUMN 2018