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32 superfoods for a happier gut revealed as our study shows the state of Britons’ gut health

In recent years, there has been a renewed focus on the importance of good gut health, with several studies now shining a light on its importance to our overall health and wellbeing.

Beyond its impact on our digestive health, research shows that good gut health can have a profound impact on both our physical and mental health too. From taking a toll our mood, sleep, energy levels, and even brain function, to supporting our immune systems and influencing the likelihood of diseases inflammation, diabetes, and cardiovascular diseases – the bacteria in our gut has a lot to answer for.

That’s why our health clubs and restaurants place a significant focus on good nutrition, especially for our owners looking to improve their gut health and overall wellbeing.

Ross Mounsey, Group Operations Director

Which foods should I eat for better gut health?

While a balanced, nutritious diet is key to living healthily, some foods are better than others at helping more of the ‘good’ bacteria in your gut to flourish.

Studies show that plenty of fibrous vegetables, fruits, legumes, natural yoghurts, fermented foods, and whole grains, as well as foods rich in prebiotics and polyphenols, are ideal for encouraging better overall gut health.

This is because foods such as these are often less easily digested by the human body. As a result, they travel further in the digestive tract and lead to the growth of healthier bacteria in your gut, such as bifidobacterial and lactobacilli, to break them down.

In addition to eating the right types of foods, studies show that more varied and plant-based diets are often better for your overall gut health too.

There are also other health benefits to many of these foods too. For example, foods that contain polyphenols are associated with lower blood pressure, as well as reduced inflammation and cholesterol. Prebiotic-rich foods may also be helpful in preventing high cholesterol, heart disease, and type 2 diabetes.

The top 35 superfoods for better gut health

To help you get a better handle on your gut health, Baybora Erol, a senior wellbeing and fitness professional at our Malvern retirement village, has included 32 of the top superfoods that help promote better gut health. Before making significant changes to your diet, it’s always a good idea to check with your GP first.

• Fruits
• Vegetables
• Wholegrains and seeds
• Legumes
• Spices, herbs and garnishes
• Fermented foods
• Treats

Fruits

Vegetables

Wholegrains and seeds

Legumes

Spices, herbs, and garnishes

Fermented foods

Treats

Do Britons have good gut health?

Unfortunately, data suggests that many people in the UK struggle to make good decisions when it comes to their diet and gut health. Our analysis of Public Health England data shows that just 32.5% of people in England get their recommended five portions of fruit or vegetables a day - down 22.9% since 2019¹.

However, some parts of the country have better gut health than others. Many more people in areas such as the Isles of Scilly, Islington, and Devon are successful at including at least five fruits or vegetables in their diet each day.

Places in England with the best gut health

Places in England with the worst gut health

We also crunched the data from the Office of National Statistics on expenditure on different types of foods in the UK to see how healthy Briton’s food shopping habits shape up².

The average monthly spend on foods that typically encourage healthy bacteria in the gut is significantly lower than the average spend on foods known to lead to unhealthy bacteria in the gut - such as takeaways and processed foods.

As so much of the average food shop in the UK is spent on processed foods, we also looked at data from Statista³ on the popularity of takeaways in the UK. We found that Chinese food is now the average Brits’ takeaway of choice - with healthier options like Sushi coming in last place.

Most popular takeaways in the UK

Sources:

¹Public health profiles - OHID (phe.org.uk)

²UKEOcons-08dec22.ods (live.com)

³Top types of takeaway food Great Britain 2021 | Statista

Information included in this article on gut bacteria, foods that promote healthy gut bacteria, and the health benefits and consequences associated with gut bacteria, was sourced from WedMD, Medical News Today, and Very Well.