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Building your plate for gut health



Your gut health plays a crucial role in your overall well-being, affecting everything from digestion to immune function. As a clinical nutritionists, we often emphasize the importance of building a plate that supports a healthy gut. Here's how you can do it:



1. Include Prebiotics

Prebiotics are a type of fibre that feed the beneficial bacteria in your gut, helping them thrive. Include foods rich in prebiotics such as garlic, onions, leeks, asparagus, bananas, and oats in your meals. These foods not only support your gut health but also promote overall digestive health.


2. Add Probiotics

Probiotics are live beneficial bacteria that can help restore the balance of your gut microbiota. Include foods rich in probiotics such as yogurt, kefir, sauerkraut, kimchi, and miso in your diet. These foods can help improve digestion and support a healthy immune system.


3. Opt for Slow-Cooked Foods

Slow-cooked foods, such as stews, soups, and braised dishes, are not only comforting but also beneficial for your gut health. The long, slow cooking process breaks down the fibres in food, making them easier to digest and allowing your gut to absorb more nutrients. Better yet if you include some organic meat with bones, this will increased your collagen intake for supporting the gut lining.


4. Include Protein

Protein is essential for gut health, as it helps repair and maintain the integrity of the gut lining. Include high-quality protein sources such as lean meats, poultry, fish, eggs, legumes, and tofu in your meals. These foods provide the building blocks your body needs to keep your gut healthy.



Building a plate for gut health is all about nourishing your body with the right nutrients. By including prebiotics, probiotics, slow-cooked foods and protein in your meals, you can support a healthy gut and improve your overall well-being.

Remember, everyone's gut is unique, so it's important to listen to your body and if you feel you’re reactive to any of these foods, it may be good to get in touch with a practitioner, you can book a free call with us here.

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