Sick of being sick? Boost your gut health

By Tracy McBeth | Writer

4 minute read

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Published 11 April 2024

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gut health vitamins and supplements

Key takeaways

Good gut health can affect your immunity and may be partly responsible for aspects of your physical and mental health.
Foods like lentils, fermented vegetables and yoghurt can help promote a healthy gut.
Discover 5 simple gut-friendly tips to get your general health back on track

If you’re prone to regular colds, viruses and other nasty illnesses that leave you run down, you might have had a gut feeling that something’s off with your health.

Good gut health is essential in preventing sickness, supporting strong immunity and bolstering overall health.¹

The mix of good and bad bacteria that live in your gut (known as microbes) can impact how you feel and how effectively you fight off the germs that make you sick.

“The gut contains trillions of different types of microorganisms, mainly bacteria, which collectively make up your ‘gut microbiota,” says Bupa Dietitian Rosalyn D’Angelo. “They help your body digest food and work alongside your immune system to help protect you from disease.”

Gut health is linked to everything from depression to heart disease.² But, we’re still just starting to understand how your microbiota (AKA the ‘microbiome’) works.

How to eat for a healthy gut

D’Angelo says that eating for a healthy gut to support immunity and promote health is easier than many realise.

Fibre-rich prebiotic foods like wholegrain cereals, fresh fruit and vegetables, beans, lentils, nuts and seeds act as fuel for the good bacteria in your gut, helping them flourish.

Likewise, eating more whole foods and adding probiotic-rich things like yoghurt, kimchi and pickled vegetables into your diet can make a big difference.

“Probiotics are live bacteria and yeast that are beneficial for your gut microbiota, as they help to maintain the balance of good bacteria in your gut,” says D’Angelo.

While it might be tempting to simply take a probiotic supplement, D’Angelo says there is not enough convincing evidence to say whether they’re good for your general gut health if you’re already eating a healthy, well-balanced diet.

If your diet isn't where you'd like it to be, it might not hurt to take a supplement, but it certainly won't replace a healthy diet.

5 simple good gut health tips

To kick-start your new gut regime and get your health back on track, you may consider the following 5 tips:

Eat wholegrains, lentils and beans, brown rice and wholemeal bread.
Add beans and lentils to bolognaises, casseroles or curries.
Limit processed foods and alcohol.
Limit your red meat consumption to around 350 to 500 grams per week.³
Keep your diet varied with different coloured fruit and vegetables.

For gut healthy meal inspiration, you can try these delicious recipes:

At Bupa, trust is everything

Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.

This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.