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

BALANCING
YOUR GUT
Welcome to part one of our three-part series on gut
health, authored by specialist gut health dietitians. In
this article, Joanna Baker shares her tips to help you
enhance your gut health.
our gut does more than just digest food; it also
houses the trillions of healthy bacteria that
directly contribute to the health of your gut
(often referred to as ‘gut microbiome’). While science is
just beginning to understand the complexity of these
bacteria they have already linked them to body weight,
immunity, diabetes, heart disease, bowel cancer,
inflammatory conditions, mental health and even sleep
patterns. The more we learn, the more it becomes
apparent that balancing our gut microbiome is critical to
our overall health and wellbeing.
Y
The relationship between humans and gut bacteria is
intricate. These bacteria rely on us for a place to live,
and the food we eat provides them with energy and
nourishment. At the same time, humans rely on
them to synthesise certain B vitamins and vitamin
K, as well as metabolising waste products. In
doing this they also produce hormones and
other compounds that are essential for normal
body functions.
Here are three simple ways to help your gut
remain healthy.
Step 1. Include variety
The five traditional food groups are: fruit;
vegetables and legumes/beans; grains;
lean meats (includes eggs, tofu, fish, nuts
and seeds); and dairy – and each group
provides different types of nutrients. For
example fruits and vegetables are packed with
vitamins and minerals, while whole grains
provide us with fibre, as well as energy to sustain us
throughout the day. As soon as we start restricting foods
or food groups we limit the access to certain nutrients
and narrow the playing field. Eating a balanced variety of
foods from each of the five food groups every day
provides the body with the vast array of nutrients they
need to function well. My rule of thumb to balance a
meal is to aim for at least three different food groups in a
main meal and two food groups in a snack.
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YMCA HEALTHY LIVING MAGAZINE SUMMER 2018