Processed foods tend to have less fibre – soluble, insoluble, or starch-resistant – than whole foods. These types of fibre are essential for gut health.
“What we want is a diverse gut microbiome,” Biddick says.
“If you don’t have that, you can have damage to your gut lining. It means that things can get across that barrier that shouldn’t, that can lead to inflammation, and that long-term inflammation can have an impact on health and all throughout our body.”
Biddick points to recent research showing that eating around 30 different plant foods a week is optimal for your gut health. While it’s easy to get stuck in a routine when it comes to food, it’s better to aim for variety, she says.
“Plant foods are a massive group. Of course, we think of fruits and veggies, but also what they include is things like pulses, seeds, spices, coffee, chocolate, oils – so, it’s actually a whole spectrum of things.”
Here, Biddick shares some simple ways to swap in more gut-friendly foods into your daily diet.
The key? Take small steps, says Biddick.
Aim for wholemeal or wholegrain bread, cereals
You can boost your fibre intake by making swaps in the bread and cereal aisles.
“Say you were having a wholemeal bread, can you go for wholegrain? If you’re having white bread, go for wholemeal. Make small steps,” Biddick suggests.
“If you’re having rice bubbles or cornflakes, swap to Weetbix. These are simple ways that we can just start to make a pivot to get some more of those grainy whole foods in our diet.”
These changes don’t have to be drastic, she says.
“Adding a small amount can make a massive difference to not only your gut health, but your cardiovascular risk.
“There’s always a choice to be made, even if you’ve got takeaways – you often can pick a healthier option that might give you more fibre or grains with it, [like swapping] white rice for brown rice in your sushi.”
We should be aiming to eat around 30 different plant foods a week, gut health experts say. Photo / 123RF
Swap your usual apple for a different fruit
We can get into the habit of reaching for the same kind of fruit every day, but Biddick says it’s important to switch it up regularly.
“Different plants give us different fibres and different nutrients,” she says.
“Can you add one more serve of fruit or veggie a day? Some good ways to do that are just adding in some extra vegetables. If you make a bolognaise, can you put some grated carrot and chopped-up spinach in it, if you didn’t normally do it?”
A fun way to do this as a family is trying a new fruit or vegetable together. And if more fresh fruit and vegetables aren’t in your budget, try the freezer section – they’re frozen at peak freshness and are just as nutritious.
Another way to up your fibre intake is to leave the skins on, and prepare them to suit. “You might not want a boiled carrot with skin on, but a roast one’s pretty good.”
It’s important to do this gradually for digestive comfort, Biddick adds.
“For example, start with an extra piece of fruit and serve of vegies a day, then build on this with further changes.”
Swap in plant proteins
Plant proteins like chickpeas, beans and lentils are “powerhouses” for your gut when it comes to fibre, Biddick says.
“You can tag team your pulses with a nice bit of meat. So maybe get that nicer cut of mince, add some pulses to it and save money,” she suggests.
You can also swap out the butter on your sandwich for hummus, or replace your protein powder with a plant-based one to increase your intake.
Roasted chickpeas can be just as crunchy as chips.
Swap chips for roasted chickpeas, nuts and seeds
Many ultra-processed foods are found in the snack aisle, but there are plenty of alternatives that are better for your gut.
“Do some nice roasted chickpeas instead of chips if you need a salty hit,” Biddick suggests.
If you’re more of a sweet tooth, try snacking on some chickpea-based bliss balls.
“Nuts and seeds are full of fibres. The gut really likes omega-3s. We get those from oily fish, [but] hemp seeds, nuts and seeds are rich in them too.”
If you don’t want to (just) drink water, kombucha is a good option.
Swap fizz for low-sugar kombucha
“In terms of drinks, water’s best,” Biddick says – but if you are craving a carbonated beverage, she suggests reaching for a low-sugar kombucha rather than a fizzy drink or soda.
Other fermented foods, like low-fat yoghurt, miso, and kimchi can help support gut health by providing probiotics.
“Can we use kefir in a smoothie? [It’s] full of amazing microbes … Can you boost up a meal with some sauerkraut on top?
“Any kind of pickled vegetable, that’s a really good thing to put into the diet.”
Bonus: Add your gut health ‘boosters’
Biddick likes to add “boosters” to a meal for better gut health.
“Put a little sprinkle of seeds on your salad. Use spices – spices are classified as a plant food, and again, they can support the gut. Certain spices are associated with anti-inflammatory properties, things like ginger, turmeric.”
Dressings or garnishes like fresh or dried herbs, extra virgin olive oil, rapeseed oil and avocado oil can all count towards your plant intake.
Bethany Reitsma is a lifestyle writer who has been with the NZ Herald since 2019. She specialises in all things health and wellbeing and is passionate about telling Kiwis’ real-life stories.