Good bacteria FOODS

Look after your gut with these expert tips

- ROSE GOODMAN

We all know the importance of eating nutritious foods for our waistline and energy levels, but how does what we eat affect our gut, and are there any particular foods that can help to keep our stomachs happy? Our experts weigh in on the best foods to eat in order to keep everything moving in the right direction and, in turn, help you to look and feel your best.

EAT REAL FOODS

‘Eat fresh and natural foods for maximum nutrition, with lots of seasonal, locally sourced fruits and vegetables, such as root veg, apples, plums and pears in winter months,’ says nutritionist Mays Al-Ali. These are the best sources of nutrients for a healthy microbiota, specific types of bacteria that live in the digestive tract helping to protect the body against illnesses such as inflammatory bowel disease. They are also high in fibre, which is digested by certain bacteria in your gut, stimulating their growth.

TYPES OF PREBIOTIC

As prebiotics are a type of fibre, foods that are high in fibre are also often high in prebiotics. ‘Resistant starch is a great prebiotic food. This includes pulses such as dried beans, peas and lentils, but you can also find them in wholegrains such as oatmeal, brown rice and wholewheat,’ explains nutritions expert Dr Laure Hyvernat. ‘Fructan is another prebiotic you can find in artichoke, asparagus, garlic, chicory and banana. Beta-glucan can be found in oat and rye, while polyphenols are found in green tea, red fruits such as grapes and olive oil.’

FRIENDLY BACTERIA