Chapter 5 - Practical tips for optimising gut health through diet

Our gut health is essential for our overall well-being, and what we eat plays a key role in keeping it healthy. We'd like you to try the self-reflection exercise included in this module.

The aim of the exercise is to see where you’re currently at with your plant intake compared to that goal of 30. This will help you to identify gaps in your diet, or areas to improve upon over the course of the following weeks.

Over the next 7 days, you’re going to complete the form by noting every plant food that you eat.

How to Use the Form

Use the plant categories highlighted on the form to list the foods you have.

• If you have wholewheat bread every day, you note wheat on the form once. (White bread doesn't count.)
• If you’re having red pepper, yellow pepper, green pepper, you can note each of those varieties as they have a slightly different nutritional profile.
• Herbs, spices, and extra virgin olive oil count toward this goal—albeit in smaller quantities.

Not at 30 Yet? No Problem!

Don’t worry if you’re not at 30 yet. Here are some ideas on how you can regularly hit your 30 each week:

Introduce Meat-Free Days

Swap a couple of meaty meals each week for plant-based proteins like:

• Lentils
• Chickpeas
• Tempeh
• Tofu

These swaps boost gut-loving nutrients, including prebiotics.

If you’re unsure about these, try incorporating them into familiar dishes like Bolognese or casseroles to stretch meat servings and increase fibre content.

Choose Mixed Varieties

When shopping, look for mixed packets of:

• Fruits
• Vegetables
• Beans
• Nuts
• Seeds

These are a convenient way to get variety within your plant intake.

You can often find frozen bags of mixed fruits and vegetables. These are great when you’re short on time, and the freezing process can mean there are more nutrients in the food compared to an item that has been sitting on the shelf for some time.

Rotate Your Grains

Rotate grains like:

• Rice
• Quinoa
• Oats

throughout your week. For wheat-based foods, choose whole grain varieties, and consider trying a spelt or rye sourdough. Bonus points if it’s a seeded loaf!

Experiment with Fermented Foods

Include fermented foods in your favourite meals for regular natural probiotic benefits.

• Try kefir with your morning cereal
• Use yoghurt in dressings and dips
• Add sauerkraut or kimchi in slaws or sandwiches

Use Herbs and Spices

Enhance flavour for both your taste buds and gut microbes with fresh or dried herbs and spices:

• Cinnamon with oats or yoghurt
• Chopped coriander and chilli in salads and stir-fries
• Dill with eggs or fish

Final Tips for Success

Using these tips, aim to introduce a few new foods each week on top of what you already have.

Be aware that a sudden increase in fibre can shock the gut and trigger symptoms for some people, so build up your plant intake gradually.

It’s also worth remembering:

• Our taste buds regenerate regularly, and it has been shown you can train yourself to enjoy new foods.
• Consistently nourishing your gut microbiome is key for long-term health benefits.

Keep moving forward with these steps in mind, knowing each day you’re making a positive impact on your health and well-being.