{"id":58508,"date":"2024-12-06T17:02:42","date_gmt":"2024-12-06T17:02:42","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=58508"},"modified":"2026-01-07T14:24:26","modified_gmt":"2026-01-07T14:24:26","slug":"top-tips-for-gut-health","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/top-tips-for-gut-health\/","title":{"rendered":"Top Tips for Gut Health"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Did you know that your digestive tract is home to trillions of bacteria, collectively called your gut microbiota, that helps keep you well?&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your gut bacteria contributes to your overall health. When you have a healthy gut, digestion works smoothly. A healthy gut may also contribute to your overall health and wellbeing by supporting immunity, protecting you from harmful organisms, and influencing hormones, energy level, and mood! What we eat is one of the fastest and easiest ways to influence the gut microbiota.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While there is still more research to do, there are a few things we can confidently recommend to promote good gut health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enjoy an <a href=\"https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/\" target=\"_blank\" rel=\"noreferrer noopener\">overall healthy diet<\/a> with a variety of gut-friendly foods that we have listed below for you!&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">High Fibre Foods&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre is the superhero of gut health! Fibre is a carbohydrate that is only found in plant-foods and that the body can\u2019t digest. Research shows that increasing your fibre intake delivers an array of <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7589116\/\" target=\"_blank\" rel=\"noreferrer noopener\">health benefits<\/a>. It helps keep you fuller for longer, promotes regular bowel movements, supports heart health by lowering cholesterol levels, and contributes to overall digestive wellness.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despite these benefits, most of us fall short of meeting our <a href=\"https:\/\/www.canada.ca\/en\/health-canada\/services\/nutrients\/fibre.html\" target=\"_blank\" rel=\"noreferrer noopener\">daily fibre needs.<\/a> Health Canada recommends women should aim for <strong>25 grams per day<\/strong>, while men should target <strong>38 grams per day<\/strong>.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To make the transition smoother and reduce the chance of digestive discomfort, increase your fibre intake gradually over time. Small, consistent changes can have a big impact!&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/Banners-for-Website-Size-2024-12-06T115720.637-1024x461.webp\" alt=\"high fibre foods for good gut health\" class=\"wp-image-58513 lazyload\"\/><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/Banners-for-Website-Size-2024-12-06T115720.637-1024x461.webp\" alt=\"high fibre foods for good gut health\" class=\"wp-image-58513 lazyload\"\/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Below, you\u2019ll find a breakdown of some delicious, <a href=\"https:\/\/www.canada.ca\/en\/health-canada\/services\/nutrients\/fibre.html\" target=\"_blank\" rel=\"noreferrer noopener\">fibre-rich foods<\/a> and there <a href=\"https:\/\/cdhf.ca\/en\/increase-your-fibre-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">approximate fibre content<\/a>:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fruits and vegetables&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Raspberries (1 cup): 8 g of fibre&nbsp;<\/li>\n\n\n\n<li>Blackberries (1 cup): 7.6 g of fibre&nbsp;<\/li>\n\n\n\n<li>Pears (1 medium, ~ 178g): 5.5 g of fibre&nbsp;<\/li>\n\n\n\n<li>Apples (1 medium, with skin, ~182 g): 4.4 g fibre&nbsp;<\/li>\n\n\n\n<li>Broccoli (1 cup, cooked, chopped): 5.1 g fibre&nbsp;<\/li>\n\n\n\n<li>Edamame (1 cup, cooked, shelled): 8 g fibre&nbsp;<\/li>\n\n\n\n<li>Split peas (1 cup, cooked): 16 g fibre&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Legumes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lentils (1 cup, cooked): 15.6 g fibre&nbsp;<\/li>\n\n\n\n<li>Kidney beans (1 cup, cooked): 13.1 g fibre&nbsp;<\/li>\n\n\n\n<li>Peas (1 cup, cooked): 8.8 g fibre&nbsp;<\/li>\n\n\n\n<li>Soybeans (1 cup, cooked): 10.3 g fibre&nbsp;<\/li>\n\n\n\n<li>Chickpeas (1 cup, cooked): 12.5 g fibre<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Nuts and Seeds<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Flax seeds (2 tablespoons): 5.6 g fibre&nbsp;<\/li>\n\n\n\n<li>Almonds (1 ounce, ~23 almonds): 3.5 g fibre&nbsp;<\/li>\n\n\n\n<li>Pistachios (1 ounce, ~49 pistachios): 2.9 g fibre&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Whole Grains<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole grains&nbsp;<\/li>\n\n\n\n<li>Whole grain bread (1 slice): 2\u20133 g fibre (varies by brand)&nbsp;<\/li>\n\n\n\n<li>Cereals (1 cup):&nbsp;\n<ul class=\"wp-block-list\">\n<li>High-fibre cereals: 9\u201314 g fibre&nbsp;<\/li>\n\n\n\n<li>Regular cereals: 3\u20135 g fibre&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Whole grain pasta (1 cup, cooked): 6.3 g fibre&nbsp;<\/li>\n\n\n\n<li>Brown rice (1 cup, cooked): 3.5 g fibre&nbsp;<\/li>\n\n\n\n<li>Hulled barley (1 cup, cooked): 6 g fibre&nbsp;<\/li>\n\n\n\n<li>Oats (1 cup, cooked): 4 g fibre&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Simple Tips for Increasing Your Fibre Intake<\/strong>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start your day right: Choose a high-fibre cereal or oatmeal for breakfast.&nbsp;<\/li>\n\n\n\n<li>Fill half your plate with veggies: Add a variety of colorful vegetables to your lunch and dinner.&nbsp;<\/li>\n\n\n\n<li>Make smart swaps: Opt for whole grains instead of white bread, rice, or pasta most often.&nbsp;<\/li>\n\n\n\n<li>Focus on whole foods: Vegetables and fruits are excellent sources of fibre that nourish your gut microbiota. By emphasizing whole foods in your diet, you provide your gut bacteria with the nutrients they need while keeping your body healthy, energized, and balanced.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Fermented Foods&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Next on the journey to good gut health are fermented foods. This year, we\u2019ve delved into the crucial distinction between <a href=\"https:\/\/cdhf.ca\/en\/probiotics-vs-fermented-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">fermented foods and probiotics<\/a> (don\u2019t worry, we\u2019ll cover probiotics next!).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fermented foods have been enjoyed for thousands of years, originally valued for their extended shelf life and unique taste and texture (known as their organoleptic properties). Today, research has shed light on their <a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1189\" target=\"_blank\" rel=\"noreferrer noopener\">potential health benefits<\/a>, making them a valuable addition to a gut-friendly diet.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The fermentation process is carried out by specific species of bacteria, yeasts, and molds, which vary depending on the type of food. Some <a href=\"https:\/\/isappscience.org\/for-scientists\/resources\/fermented-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">fermented foods<\/a> retain their live microbes, offering additional health benefits, while others undergo processing methods like pasteurization, smoking, baking, or filtering, which eliminate the live microbes.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/Banners-for-Website-Size-2024-12-06T115908.076-1024x461.webp\" alt=\"fermented foods for gut health\" class=\"wp-image-58515 lazyload\"\/><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/Banners-for-Website-Size-2024-12-06T115908.076-1024x461.webp\" alt=\"fermented foods for gut health\" class=\"wp-image-58515 lazyload\"\/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fermented foods that DO contain live microbes include:<\/strong><strong><s><sup>7<\/sup><\/s><\/strong>\u202f&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yogurt\u202f&nbsp;<\/li>\n\n\n\n<li>Kefir\u202f&nbsp;<\/li>\n\n\n\n<li>Uncooked sauerkraut\u202f&nbsp;<\/li>\n\n\n\n<li>Traditional Kimchi\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fermented foods that DO NOT contain live microbes include:<\/strong><strong><s><sup>7<\/sup><\/s><\/strong>\u202f&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beer and wine\u202f&nbsp;<\/li>\n\n\n\n<li>Sourdough bread\u202f&nbsp;<\/li>\n\n\n\n<li>Chocolate\u202f\u202f&nbsp;<\/li>\n\n\n\n<li>Tempeh&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Consumption of fermented\u202fdairy foods such as yogurt have been scientifically studied. Some possible\u202f<a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuaa013\" target=\"_blank\" rel=\"noreferrer noopener\"> health benefits include:<\/a>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improved ability to digest lactose\u202f&nbsp;<\/li>\n\n\n\n<li>Improvement in bone health\u202f&nbsp;<\/li>\n\n\n\n<li>Weight management\u202f&nbsp;<\/li>\n\n\n\n<li>Improvement in blood pressure\u202f&nbsp;<\/li>\n\n\n\n<li>Reduced risk of developing heart disease\u202f&nbsp;<\/li>\n\n\n\n<li>Reduced risk of developing type 2 diabetes\u202f&nbsp;<\/li>\n\n\n\n<li>Reduced risk of developing colon cancer\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.amazon.ca\/Gut-Health-Dummies-Kristina-Campbell\/dp\/1394226586\" target=\"_blank\" rel=\"noreferrer noopener\">Kristina Campbell, MSc, author of <em>Gut Health for Dummies<\/em><\/a>, notes that while scientists haven\u2019t pinpointed which components of fermented foods are responsible for <a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuaa013\" target=\"_blank\" rel=\"noreferrer noopener\">those health benefits,<\/a> incorporating a variety of fermented foods into your diet generally supports gut health.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Her tips?&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Switch it up:<\/strong> Try swapping regular milk for kefir in your cereal.&nbsp;<\/li>\n\n\n\n<li><strong>Load up on fermented condiments:<\/strong> Add fermented favorites like sauerkraut and kimchi to your meals.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Keep in mind that most authentic fermented foods are found in the refrigerated section of your grocery store. For instance, shelf-stable pickles made with vinegar aren\u2019t true fermented foods and don\u2019t contain live microbes.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Probiotics&nbsp;&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This brings us to probiotics. \u202fIn simple language, probiotics are\u202f\u201cgood bugs\u201d\u202for\u202f\u201cgood microbes\u201d\u202fthat <a href=\"https:\/\/doi.org\/10.1038\/nrgastro.2014.66\" target=\"_blank\" rel=\"noreferrer noopener\">improve certain aspects of our health<\/a>. Each probiotic is unique, has a very specific intended purpose, with specific types or strains and amounts helping to manage<a href=\"https:\/\/www.aeprobio.com\/understanding-probiotics\/\" target=\"_blank\" rel=\"noreferrer noopener\"> certain specific conditions.\u202f<\/a>These may include reducing antibiotic-associated diarrhea, managing IBS symptoms like bloating, and changes in bowel habits. These friendly microbes also help us digest fibre and other nutrients.\u202f&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is a common misconception that fermented foods and drinks contain probiotics \u2013 but this is not always true. <a href=\"https:\/\/cdhf.ca\/en\/probiotics-vs-fermented-foods\/\">Not all fermented foods use strains\u202fof microbes\u202f<\/a>that have proven benefits for our health, or that can survive the trip through the gut.\u202fIn addition, not all fermented foods have adequate amounts of those microbes to qualify as a probiotic!\u202f\u202f&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A simple way to think about it is all probiotic foods are fermented, but not all fermented foods are probiotics!&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, how can you find probiotic foods? Check the\u202flabels\u202fand\u202fread carefully!\u202f Products should display each strain\u2019s designation, though some probiotics sold on the market may also use a simplified trademarked name\u202finstead.\u202fFor example, some yogurt and kefir at the grocery store will contain probiotics.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/image.webp\" alt=\"fermented foods vs. probiotics in a diagram\" class=\"wp-image-58517 lazyload\"\/><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/image.webp\" alt=\"fermented foods vs. probiotics in a diagram\" class=\"wp-image-58517 lazyload\"\/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to some foods, they can also be found in pill and powder form.&nbsp;&nbsp;Be sure to consult with your doctor or dietitian about whether a probiotic is right for you.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Work with a Registered Dietitian&nbsp;&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re unsure which gut-friendly foods to include in your diet, a registered dietitian can provide valuable guidance, helping you make informed, personalized choices for your gut health. Many of CDHF\u2019s articles and resources are created by registered dietitians\u2014explore their expertise on <a href=\"https:\/\/cdhf.ca\/en\/about-cdhf\/contributors-and-researchers\/\" target=\"_blank\" rel=\"noreferrer noopener\">our contributors page.<\/a><\/p>\n\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block\"><p><p style=\"margin-left:0.5rem;text-align:center;\"><strong>This information was made possible due to an unrestricted educational grant from <\/strong><a href=\"https:\/\/www.culturelleprobiotic.ca\/\"><strong>Culturelle Probiotics.<\/strong><\/a><\/p><\/p><div class=\"sponsor-details\"><div class=\"photo\" >\n<a target=\"_blank\" href=\"https:\/\/www.culturelleprobiotic.ca\"><img decoding=\"async\" class=\"lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/11\/culturelle-kids-logo.webp\"  \/><noscript><img decoding=\"async\" class=\"lazyload\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/11\/culturelle-kids-logo.webp\"  \/><\/noscript><\/a>\n<\/div>\n        <\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Did you know that your digestive tract is home to trillions of bacteria, collectively called your gut microbiota, that helps keep you well?&nbsp; Your gut bacteria contributes to your overall health. When you have a healthy gut, digestion works smoothly. A healthy gut may also contribute to your overall health and wellbeing by supporting immunity, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":58511,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"cdhf2022_sponsors_meta":[],"footnotes":""},"categories":[60],"tags":[12,31],"class_list":["post-58508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-diet-and-nutrition","tag-pre-and-probiotics"],"acf":{"article_writer":[101]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2024\/12\/Banners-for-Website-Size-2024-12-06T115512.725.webp","author_info":{"display_name":"Kelsey Cheyne","author_link":"https:\/\/cdhf.ca\/en\/author\/kelsey-cheyne\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Top Tips for Gut Health - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"While there is still more research needed, there are a few things reccomended to promote good gut health. 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