EAT A GUT-FRIENDLY DIET The closer a food is to its natural state, the more nutrients it contains, and these nutrients are what

Good bacteria thrive on whole foods. Here’s how to get your fill.

Eat a wide variety of fruits and vegetables

A diet rich in plant over animal foods improves the composition of your gut microbiome and can help to reduce inflammation. Have a few vegies with each meal and try a new type each week for diversity. Eat what’s in season, and plan meals around vegetables, such as a stir-fry or frittata, several times a week.

The less processed the better

feed bacteria. When you eat highly processed foods, you’re limiting the growth of the good guys in your gut.

Focus on fibre

Fibre helps good bacteria thrive. Try for at least 25-30g daily. If your intake is on the lower end, start working higher-fibre foods such as whole grains, vegies, nuts and seeds into your diet. Also consider adding a few tablespoons of unprocessed bran or psyllium husks (Metamucil) to cereals, casseroles or baked goods, once a day.

Enjoy red wine

Research shows people who drink a little red wine each day have higher levels of good bacteria. But more isn’t better, so stop at one glass.