Protecting your gut health this Christmas

To avoid cramps, bloating and wind during the Christmas and holiday period it's important that your gut is full of happy and healthy bacteria. 

Charlene Grosse, accredited practicing dietitian and spokesperson for the Dietitians Association of Australia, suggests that we should be looking after our gut bacteria to put us in good stead for the holiday period.

Here are Charlene's suggestions:

1. Add more good bacteria

Consuming foods that are high in probiotics (good bacteria) will add a diversity of bacteria to your gut. Foods that are high in probiotics are yoghurt, kefir, kombucha, miso, tempeh, sauerkraut and sourdough bread.  It is recommended to introduce probiotics to your diet slowly as they may cause bloating and gas.

2. Feed the good bacteria that's already there

It's important to feed the good bacteria that's already existing in your gut by eating foods that are high in prebiotics, such as asparagus, onion, chickpeas, lentils, bananas and nuts.  Prebiotics feed the bacteria and encourage beneficial bacteria in the gut.

3. Make fibre your friend

Fibre has very positive benefits on gut health.  To increase your fibre intake you can add oats, legumes, nuts, seeds, vegetables and fruit with skin to your diet.

4. Have resistant starch

Resistant starch is sugar that results in digestion.  It travels unchanged through the small intestine and into the large intestine, where it becomes food for bacteria.  Foods that contain resistant starch would be a just-ripe banana, legumes or cold cooked rice and potatoes.

5. Keep hydrated

Water is important for a healthy digestive system and dehydration may lead to constipation so it's important to stay hydrated particularly in the warmer weather.

Always rember to follow your Stomal Therapy Nurse or doctor's recommendations when it comes to eating and drinking.  If you have any questions about your diet, make sure to contact your STN or make an appointment.

Source: Nine Digital 2017, https://coach.nine.com.au/2017/11/27/13/51/christmas-gut-bacteria-health

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