February is Gut Health Month!

Did you know 1 in 2 Australians experience gut health issues?

A healthy gut is important to maintain regular bowel movements, improve nutrient absorption, strengthen the immune system, prevent chronic disease, and even improve mental health! But what makes up a healthy gut?

 A healthy gut starts with a healthy lifestyle:

  1. Diet: Gut bacteria thrive on fibre-filled, plant-based foods like wholegrains, fruit, veggies, legumes, nuts & seeds. Fermented foods such as yoghurt, sauerkraut, and kefir are packed full of probiotics (live bacteria) which help keep your gut balance in check.
  2. Exercise: Regular sweat sessions can stimulate digestion which helps keep you regular and supports your mental well-being.
  3. Stress management: chronic stress can lead to gut issues like constipation or diarrhea. It’s important to schedule a little ‘you’ time each day to keep stress at bay.
  4. Sleep: getting enough sleep is essential for your overall health. Plus, when you don’t get enough sleep, you’re more likely to choose unhealthy foods to get an energy boost (hello 3 pm lolly jar!).

Still not too sure where to start? To help get you kick-started on your gut health journey we have a 7-day challenge just for you, you’ll be surprised just how much small changes can add up to huge health benefits!

7-Day Gut Health Challenge!

Day 1: Swap to wholegrains

  • Swap white bread for grainy bread
  • Swap rice cakes for vita-weat crackers

Day 2: Add an extra vegetable to your meal

  • Add some spinach to your omelet
  • Add some broccoli or frozen peas to your pasta bake

Day 3: Eat 2x serves of fruit per day

  • Add frozen berries to your cereal
  • Add some orange slices to your salad

Day 4: Have 1x serving of yogurt daily

  • Serve with some granola or berries as a snack
  • Use Greek yogurt in savory dishes in place of sour cream

Day 5: Get creative with herbs & spices

  • Mix fresh basil or parsley in your salads
  • Sprinkle some cinnamon and nutmeg on your porridge

Day 6: Eat a handful of unsalted nuts

  • Throw some walnuts in your salad
  • Add some cashews to your stirfry

Day 7: Add chickpeas, beans, or lentils to a main meal

  • Have baked beans on toast for breakfast
  • Add canned lentils to a bolognese


If you need more assistance with your diet and gut health get in touch with your local Sports & Spinal Dietitian today! 🥝