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7 Essential Steps To Follow Toward A Healthier Gut

Healthy gut for a healthy life

There’s a buzz about the key role our gut plays in our overall health and wellbeing, with our gut microbiome – the community of microorganisms (mostly bacteria) that live in our gut – being found to influence our entire body! The gut microbiome has been linked to many disease states from Inflammatory Bowel Disease to Parkinson’s and cardiovascular disease. To support a healthy gut microbiome, here are some simple lifestyle changes to try. Those with food allergies or gut concerns should seek medical guidance before making changes to their diet.

  • Eat more fibre
Eating fibre

Many Australians don’t eat enough fibre, yet fibre is the main fuel source for our gut microbes. Fibre helps our gut bacteria to produce substances that feed our gut cells, maintain our gut cell barrier and reduce inflammation. Foods high in fibre include fruits, vegetables, nuts, seeds, wholegrain cereals, legumes and pulses.

  • Choose colourful fruits and vegetables 

The colour, flavour and odour of plant foods are due to phytochemicals which have numerous health benefits, including feeding the healthy microbes in our gut and inhibiting the growth of harmful bacteria. Foods such as blueberries, plums, purple grapes and red kidney beans are high in phytochemicals and can boost microbiome health. 

  • Eat a variety of wholegrains

Wheat is a staple part of the Australian diet, and wholegrain wheat found in bread, pasta and breakfast cereals is an important source of dietary fibre. However, it is important to vary the types of wholegrains in your diet to encourage the growth of a diverse range of fibre-munching bacteria. Consider adding other wholegrains such as brown rice, quinoa, corn, millet, buckwheat and sorghum to your diet.  

  • Don’t skip legumes

Legumes are the ultimate balanced food, providing a rich source of prebiotic fibres and phytochemicals to feed the gut microbiome, but also providing a low-fat source of protein and iron to feed the body.  Add some canned lentils or chickpeas to soup, salads or stews to boost your intake of legumes. 

  • Quit smoking

We all know that smoking is not good for our health, but Microba’s own research has revealed that smokers have less species and a lower diversity within their gut microbiome compared to non-smokers. 

  • Enjoy a cup of coffee
Enjoy a cup of coffee

Coffee contains beneficial plant polyphenols as well as soluble fibre that can be used by beneficial gut microbes. Coffee consumption has also been linked with an increase in microbial diversity.

  • Keep up the exercise

Regular exercise has been shown to increase the production of beneficial short chain fatty acids by our gut bacteria, which provide numerous health benefits such as feeding our gut cells, influencing our immune system and regulating metabolism. 

Women Love Tech would like to thank Dr Alena Pribyl, Senior Scientist and Research Officer at Microba for her contribution.

About the author / bio 

Website link: 

Dr Pribyl is the Senior Scientist and Research Officer with biotech company Microba, a leader in the analysis of the gut microbiome. She has expertise in human microbiome research, microbiology, and stress physiology in fish. She also has a passion for science communication to support science informed decision making. Dr Pribyl received her PhD in Fisheries Science in 2010 from Oregon State University, was a National Research Council Postdoctoral Fellow, and was a CCST Science & Technology Policy Fellow before moving to Australia in 2015 where she started working at the Australian Centre for Ecogenomics at the University of Queensland in the area of the human microbiome. She has presented at many conferences and seminars to science and laymen audiences.

Women Love Tech

Written by Women Love Tech

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  1. Fiber, there are no RCT or evidence in the medical world today that 100% supports your report stating the role of fibre.
    Ketone bodies, (betahydroxybuterate) HAS been proven to supply sufficient, optimal food for all gut microbes to survive (SCFA)
    The Australian Diet has been fractured for 40+ years. Processed foods, Sugar, Fructose, play a significant role in Obesity and T2D, together with other metabolic diseases.
    Science needs to be challenged, new emerging evidence suggests and supports that current thinking is flawed.
    Thousands of people world wide on Carnivore, LCHF and Paleo are constantly monitoring their blood lipids and microbiome to advance the knowledge that Fibre is not essential for optimal gut microbes and the production of SCFA.
    The Bristol Stool Chart identifies the optimal type of stool consistency. Carnivore, Paleo and LCHF all challenge the role of fibre, particularly Carnivore in relation to the size and shape of stools. Overwhelming evidence suggests that once adapted, our microbiome adapts, ketone bodies replace the role of fibre, with additional health benefits. Obesity, T2D, ALL significantly are Reversed. Our current Australian Dietary recommendations treat T2D and Obesity, but always in conjunction with medication. Again, a flawed approach to treating the root cause of illness.
    More conclusive science and research is required before you can claim that fibre is what you claim. More so, a change in thinking is also required to accept that there are other healthy approaches to support our Nations Health which is spiralling out of control and into the banks of big business which, is being supported by many in the current medical world.
    Luckily, there is a huge move to other ways based on evidence that the current medical approach is flawed and fails to deliver

    Silvio Fontana

  2. I have always had weightloss success on a high protein diet, 45 years of yo yo though because I can take it for a month then yearning for bread, a vegetarian for 20 years weight still yo yo up 10 kg down 10 kg. Unable to bolt around like I used to after an accident & many operations the weight still yo yo yo yo. One season I treaded water in an outdoor pool 2/3 times a week each time foe a solid hour, my mind was great, it was addictive , after 5 months my body started to change, legs came back, fat fell off me. Then winter came, cant do heated indoor pools ( Uti’s- yuk ) & here I am 6 months later boombalarda, sore, fat legs, up only 5kg this time but that = 2 inches in clothes. It makes a huge difference. Another op coming up and looking forward to a summer treading water. BTW take a friend , its a long hour. No secret to our bodies really, move, eat less, be smart eat green, balance variety, water water water. It really is a genetic thing , all my tribe wrestle with this yo yo thing..the answer is & always will be , you know whats right you have to get your head right thats whats controlling what you shove in your gob people.

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