If you only do one thing for your gut do this

Did you know that your gut plays a crucial role in not just digestion, but also your immune system, mental health, and overall well-being? Despite its importance, gut health is often overlooked. In reality, it impacts nearly every aspect of how we feel and function.

In recent years, "gut health" has become a buzzword in the health and fitness space, with countless posts and videos offering conflicting advice. It can feel overwhelming trying to figure out what actually works. To make things simpler, we’ve narrowed it down to one small yet powerful change you can make to support your gut health.

The Power of Fibre: A Simple Step to Transform Your Gut Health

This groundbreaking, life-changing tip is surprisingly simple: eat more fibre!

Think of fibre as fuel for your gut—without it, your digestive system can’t function at its best. Unlike other nutrients, fibre isn’t broken down by the body. Instead, it travels to the large intestine, where it acts as a prebiotic—a special type of fibre that feeds the beneficial bacteria in your gut, helping them grow and thrive.

A diverse and thriving gut microbiome (the community of bacteria in your gut) is essential for better digestion, a stronger immune system, and overall well-being. So, if there’s one change to make for your gut health, let it be this: eat more fibre!

Research shows that fibre can help prevent cardiovascular disease, bowel cancer, and type 2 diabetes. Increasing your fibre intake is a great first step, but if you really want to support your gut, focus on diversity. The more variety of fibre-rich foods you eat, the more you’ll nourish different types of beneficial gut bacteria, leading to a healthier and more balanced microbiome.

A good goal to aim for is 30 different plant-based foods per week. While that might sound overwhelming, breaking it down into just five different plants per day makes it much more manageable. This includes fruits, vegetables, nuts, seeds, grains, and even plant-based milks—so getting there is easier than you think!

How to implement this in to your daily life

To meet the recommended 30g of fibre per day, here are some of the best high-fibre foods to add to your diet:

Legumes:

• Lentils: 15.6g per cup (cooked)
• Chickpeas: 12.5g per cup (cooked)
• Kidney beans: 13g per cup (cooked)

Whole Grains:

• Oats: 4g per half-cup (raw)
• Quinoa: 5g per cup (cooked)
• Whole wheat pasta: 6g per cup (cooked)

Breads:

• Whole wheat bread: 2–3g per slice
• Rye bread: 3g per slice

Fruits:

• Raspberries: 8g per cup
• Pears: 5.5g per medium fruit
• Bananas: 3.1g per medium fruit

Vegetables:

• Broccoli: 5g per cup (cooked)
• Brussels sprouts: 4g per cup (cooked)
• Carrots: 3.4g per medium carrot

Nuts and Seeds:

• Chia seeds: 10g per 2 tbsp
• Flaxseeds: 8g per 2 tbsp
• Almonds: 3.5g per 28g (about 23 almonds)

Easy High-Fibre Meal Ideas

1. Vegetable Stir-Fry with Brown Rice

Ingredients: Brown rice, broccoli, peppers, carrots, sugar snap peas, tofu or tempeh, soy sauce, garlic, ginger, sesame oil.

The fibre Boost: Brown rice, broccoli, peppers, carrots, snap peas. 

How to Make: Cook the brown rice. Sauté tofu or tempeh with garlic, ginger, and sesame oil. Add the chopped vegetables and stir-fry until tender. Toss with soy sauce and serve over rice.

2. Avocado & Bean Burrito Bowl

Ingredients: Brown rice, black beans, avocado, sweetcorn, tomatoes, red onion, coriander, lime, Greek yogurt.

Fibre Boost: Black beans, brown rice, corn, avocado, tomatoes. 

How to Make: Layer cooked brown rice, black beans, diced avocado, corn, tomatoes, and red onion in a bowl. Top with coriander, lime, and yogurt.

3. Chia Pudding with Fruit & Nuts

Ingredients: Chia seeds, almond milk, maple syrup, mixed berries, nuts (almonds, walnuts, pecans).

Fibre Boost: Chia seeds, berries, nuts.

How to Make: Mix chia seeds with almond milk and maple syrup. Let it sit overnight in the fridge. Top with fresh berries and chopped nuts.

4. Whole Grain Porridge with Fruit

Ingredients: Oats or barley, almond milk, cinnamon, banana, blueberries, chia seeds. 

Fibre Boost: Oats or barley, banana, chia seeds, berries.

How to Make: Cook oats or barley in almond milk with cinnamon. Top with sliced banana, blueberries, and chia seeds.

Quick Fibre Boost with Dung Bars

Our Dung Bars provide seven different types of plants in just one bar! They’re also packed with 8g of fibre, which is over a quarter of your daily recommended intake. A convenient and tasty way to support your gut health!

Additional Benefits Beyond Gut Health

Fibre: More Than Just Digestion

Fibre isn’t just great for digestion—it offers a wide range of health benefits for your entire body. Hitting your daily fibre goals can support everything from heart health to glowing skin. Here’s how:

Heart Health

Fibre plays a crucial role in maintaining a healthy heart by lowering cholesterol levels. It binds to bile acids, helping to remove excess cholesterol from your body. Additionally, fibre helps regulate blood pressure and reduce inflammation, both of which are key to cardiovascular health.

Blood Sugar Control

One of fibre’s superpowers is its ability to slow down sugar absorption in the bloodstream. This helps prevent sudden spikes and crashes in blood sugar levels, making it especially beneficial for people with diabetes or insulin resistance.

Skin Health

Even your skin can benefit from a high-fibre diet. Fibre helps eliminate toxins that contribute to acne and other skin issues. Plus, a healthy gut—supported by fibre—has been linked to clearer, healthier skin.

Final thoughts 

Improving your gut health doesn’t have to be complicated. Simply eating more fibre—and ensuring a variety of fibre-rich foods in your diet—can make a massive difference in digestion, immunity, and overall health. Start small, experiment with new foods, and enjoy the journey to better gut health!