Your guide TO A GOOD GUT

WITH MORE THAN HALF THE POPULATION EXPERIENCING GUT PROBLEMS, IT’S TIME TO TALK ABOUT GUT HEALTH

Most of us know how it feels after eating something that doesn’t sit right – the stomach pains, prompting a rush to the bathroom, followed by regret.

A report by the CSIRO found that 50 per cent of Aussies experience gut health problems every year, with one in seven experiencing symptoms that they manage through the elimination of certain foods or food groups.

Molecular nutritionist and Kellogg’s spokesperson Dr Emma Beckett says Australians are becoming more interested in their gut health.

“Beyond digestion, [our gut] also has positive impacts on our immunity, cardiovascular and neurological health,” Dr Beckett says.

“It is important to keep it healthy as it is home to an ecosystem of microbes including bacteria. When it is balanced, it helps our body ward off infectious agents like ‘bad’ bacteria, viruses and fungi,” she explains.

WHAT TRIGGERS POOR GUT HEALTH?

Dr Beckett explains that many of the usual foods we associate with poor health throw our gut balance out of whack. “All of our discretionary foods, or you might know them as junk foods, could be harming your gut health - things like chips and chocolate, or other treats high in sugars, salts and fats.”

These foods, along with alcohol, can trigger poor gut health as they can have inflammatory properties that cause gut irritation.

WHAT ARE THE WARNING SIGNS?

Numerous problems indicate poor gut health, including bloating, constipation and food intolerances.

“Even symptoms that don’t seem gut-related like fatigue, sleep disturbances and difficulty maintaining a healthy weight could be signs that you need to improve your gut health,” she says.

“If you experience any of these symptoms on a regular basis, consider changing your diet to include more gutfriendly foods or consult a health professional.”

HOW CAN I FIX IT?

Dr Beckett says gut-friendly products containing probiotics and other fermentable foods

and drinks like yoghurt and kombucha are trending.

However, she notes that good gut health can come from our core food groups like fruits, vegetables, legumes and wholegrain cereals.

“These [foods] contain prebiotics and other fibres that provide the ecosystem for good gut bacteria to thrive,” Dr Beckett explains.

1 HOW DO YOU LOOK AFTER CITRUS?

Australians love their citrus, especially lemons and limes. So, what are the key points citrus need to grow well? It all starts with the soil – welldraining but organic, rich soils are vital. If you have sandy earth, mix in lots of compost and rotted manures to aid in nutrient and water-holding capacity. If you suffer from heavy clay, either mix in Gypsum or compost.

Water your citrus in well to establish it and remove any flowers you see in the first year, as this will force the plant to focus on root growth. Citrus love hot leaves and cool roots, so plant them in a sunny spot but mulch them well, keeping the mulch from directly touching the stem of the tree. If you suffer from frost in winter, pull back the mulch and water the ground well, as this will prevent any freezing.

All citrus plants are heavy feeders and lots of the issues come from a lack of nutrients. I like to use a combination of slow-release organic chicken poo pellet fertiliser every season, combined with a liquid fertiliser every 10 to 14 days.

2 WHAT PLANTS ARE BEST FOR A LOW-MAINTENANCE GARDEN?

Low-maintenance plants are ones that can tolerate a wide variety of soil types, are slow growing and require little extra nutrition from the soil.

Ornamental grasses such as Miscanthus or Pennisetum are great. A simple cut down to the ground at the end of winter is all they need. If you are after flowers, Salvias or Mexican sage flowers require little or no additional water or food. When you see shoots at the base of the plant in early spring, cut off all the old plant.

If you want a contemporary look, succulents such as Agave, Kalanchoe or Crassula will be the ticket. Get the soil free draining and the only pruning you’ll be doing will be to propagate them to make more!

3 HOW DO YOU GET THE PERFECT LAWN?

Most lawn turf varieties will not tolerate sodden wet roots – a sandy loam with no more than 30 per cent compost is perfect. Then you need to give them lots of sun, about six hours minimum will do the trick. If you have a shady spot, try Sir Walter Buffalo. If you get some sun and want the best of the best, you should grow Sir Grange Zoysia.

It’s important to keep your lawn well-maintained to keep it looking its best. Mow once a week, feed at the beginning of each season with a lawnspecific fertiliser and supplement with water during hot periods.

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