Did you know February is Gut Health Month? With 1 in 2 Aussies experiencing gut health issues Gut Health Month is about bringing this to light and increasing awareness of how Dietitians play a key role in helping consumers change their food and nutrition habits to minimise uncomfortable gut-related symptoms – or better yet, resolve them altogether
A gut-healthy habit is aiming to eat at least 30 different plants per week. That’s just 4 to 5 different plant foods per day. Plant foods include fruits, vegetables, whole grains, nuts, seeds, legumes and even herbs!
Step 1. Colourful, non-starchy veggies: Fill half of your plate with vegetables or salad. One serve of raw salad/vegetables is equal to 2 handfuls.
Step 2. High fibre carbohydrates: Aim to fill a quarter of your plate with high fibre carbohydrate foods like whole grain bread and crackers, brown rice, whole meal pasta (equivalent to about a fist size).
Step 3. Lean protein: Aim to fill a quarter of your plate with protein foods like canned fish, chicken, lean red meat, tofu and eggs. A serve of protein is roughly the size of your palm.
Step 4. Include healthy fats: Include mono and polyunsaturated fats (found in plant foods) with every meal, examples include extra virgin olive oil, olives, nuts, seeds and avocado.
The health of your gut influences how you feel physically and mentally. Eating a variety of foods supports a healthy gut, and restricting your intake does the opposite. Fill your plate with a rainbow of colourful gut healthy food and your mind and body will be bursting with energy.
With gut health month in full swing, I visited the great community of Poowong to spread the word on gut-friendly food. Sometimes even the smallest of dietary changes can make a big difference to the daily necessities of energy, a stable mood, regular bowels and quality sleep!
Gut Health Week Resources: