A dietitian shares 5 small changes for your gut health that aren't... kombucha.

Anyone who’s experienced bloating, IBS or constipation probably knows a thing or two about the importance of gut health. 

But having a happy and healthy gut benefits more than just your bowel movements. In fact, gut health has a direct impact on digestion, mood, immunity, energy, even the way we think. 

“A balanced gut can positively influence your metabolism, support mental well-being, and even impact chronic disease risk,” says Accredited Practicing Dietitian and Activia’s Consultant, Teri Lichtenstein. 

Teri says your gut is the organ your other organs depend on for life-supporting nutrition, making it pretty (read: extremely) important. So giving it some TLC is a worthy investment when it comes to your overall health.

Here are 5 ways you can help maximise your gut health with simple changes to your everyday life.

1. Fill up on prebiotic fibre-rich plant foods

Prebiotic fibres are non-digestible carbohydrates (meaning your body can’t break them down) that serve as food for the beneficial bacteria in your gut. 

“They help nourish and support the growth of these good bacteria, enhancing the health and diversity of your gut microbiome,” says Teri. 

Variety is the spice of life, and one of the easiest ways to nourish your gut is by incorporating a wide range of plant foods into your everyday meals. 

“Researchers found people who ate more than 30 different plant foods every week had a more diverse gut microbiome compared with those who ate 10 or fewer plant foods.”

2. Choose probiotic yoghurts

Most yoghurts taste pretty good, but they’re not all created equal. If you’re going to dig into yoghurt as a snack, opt for a probiotic one like Activia, which is scientifically proven to keep your gut healthy. Activia helps improve digestive comfort when you consume 250g daily for more than 4 weeks, as part of the healthy lifestyle and balanced diet. 

“Probiotics are live bacteria, that when consumed in adequate amounts, can support good gut health,” says Teri. "Whilst all yoghurts contain live bacteria, only those with added probiotics may benefit gut health. So make sure you have a look and read the label to choose one that can support your gut health."

Probiotics can be taken as a supplement, but yoghurt tastes a lot better – and also contributes to your daily dose of dairy protein and other essential nutrients. 

Even better, science shows you need a lot less probiotic in a dairy food like yoghurt to achieve the same benefit as a supplement. Activia has more than 30 years of research into gut health, plus their yoghurts have no added sugar and they taste delish. 

3. Stay hydrated

Not only is water essential for life, it’s also critical for good gut health. 

“Proper hydration supports healthy digestion and helps maintain the mucus lining in your gut, aiding in smooth movement of food through the digestive tract to help keep you regular,” says Teri. 

Drink plenty of water throughout the day. Carry a refillable water bottle and set reminders to drink if you tend to forget. Ditch the soft drinks and opt for herbal teas or infused water for variety.

4. Get moving

As if there weren’t enough reasons to exercise, Teri’s giving you one more. 

“Regular exercise contributes to a flourishing gut microbiome, ultimately benefiting your digestive well-being,” she says. 

“Physical activity, especially aerobic exercise, stimulates and enhances gut motility to help keep you regular. This can help prevent constipation and promote overall digestive health.” 

Physical activity can also have a positive influence on the composition and diversity of your gut microbiome, fostering a more balanced and robust digestive system. It's a fancy way of saying your gut feels happiest in an active body, so get moving. 

“If you start with small daily habits you are more likely to stick to them – try a summer's evening stroll in your neighbourhood or a walk with a friend to help kick start your exercise routine.”

5. Prioritise sleep

Sleep. We all want more of it. We need it too, and the reasons are seemingly endless. You guessed it, your gut health is yet another reason to make sleep a priority. 

“Sleep directly influences the relationship between your gut and your brain, impacting digestion and the gut's ability to repair and maintain itself,” says Teri. 

“Poor sleep can disrupt the delicate balance of bacteria in the microbiome and contribute to gastrointestinal issues.”

Poor sleep can also increase stress and anxiety, which in turn, impacts your gut by disrupting gut health and exacerbating any issues. 

“Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule by creating a relaxing bedtime routine.”

Cut out the evening coffees and ditch the bedtime phone scrolling to improve the quality of your sleep. 

Shop Activia's range of delicious yoghurts, an easy way to take care of your gut health every day. Available at your local supermarket. 

This information is general in nature and does not replace the advice of a healthcare professional. As with any medical advice, speaking with your doctor or an accredited practising dietitian for personalised care is advised.

Feature Image: Instagram/@food.bytes