5 Ways To Improve Gut Health

It is very common to notice changes to your gut over the summer months, whether it may be due to lack of sleep, endless Christmas parties or added stress leading up to Christmas; follow these 5 simple steps to make your gut healthy and happy as we enter the holiday months. 

1. Drink enough fluids. 
Most people will need at least 1.5-2 L of fluid each day, equating to 6-8 cups of water, which may also increase in warmer months and with exercise (specific daily requirements are typically 30 mL/kg). Drinking enough fluids allows our gut to function more effectively, with an added bonus of more energy and improved skin hydration. Adding fresh fruit, cucumber or mint to your water bottle, using sparkling water or chilling teas can be a great way to increase your daily fluids in the warmer months. 

2. Consume enough fibre. 
The recommended daily fibre intake is 25 g for females and 30 g for males each day. Most Australians do not meet this recommended intake. Consuming enough fibre not only improves gut health, but has also been shown to improve multiple health outcomes, reducing risks of chronic disease and certain cancers. Key sources of fibre include fresh fruit and vegetables, lentils and beans, wholegrains and quinoa. 

3. Get enough sleep. 
When circadian rhythms become disrupted, your gut will quickly notice and slow down its speed. By focusing on regular sleep and practicing good sleep hygiene our gut’s ‘high amplitude propagating contractions’ can occur, preparing your gut for a new day. 

4. Stress less. 
Stress and anxiety can contribute significantly to poor gut function, you may notice you don’t go as regularly, or things just seem a little bit ‘slower’. By prioritising stress management, you can expect your gut function to improve. 

5. Complete regular exercise. 
Regular exercise is an integral part of any healthy lifestyle, however, for gut function it also plays a key role. Exercise can help improve blood flow to the gastrointestinal tract, and aid peristalsis, or our gut motility. Even a 10 minute walk, simple stretches or a gentle swim will have noticeable effects. 

Written By: Victoria Andrews - Practicing Dietitian