By Louise Allingham and Sophie Haslett for Daily Mail Australia
11:44 PM Feb 18 2023, update 00:59 Feb 19 2023
- A dietitian revealed 10 foods for better gut health
- They included beans, onions and green bananas
- She said they were all “rich in prebiotics”
A leading Australian dietitian has revealed the 10 supermarket foods she buys for optimal gut health.
Rebecca Gawthorne, from Sydney, said eating ‘prebiotic-rich plant foods’ such as garlic, leeks and even underripe green bananas can help maintain a healthy gut.
The mum, who goes through Nourish Naturally online, said a healthy gut was linked to a strong immune system, improved mood, glowing skin and a reduced risk of obesity and diabetes.
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In a video posted to Instagram, Rebecca took followers with her on a trip to the supermarket as she picked up her gut-healthy foods.
While shoppers would typically opt for the ready-to-eat yellow bananas, Rebecca said the underripe green fruit is better for gut health.
According to Australia’s CSIRO, green or firm bananas are high in “resistant starch” which can nourish gut bacteria and the microbiome and even protect against bowel cancer.
“Our research shows that consuming resistant starch leads to positive changes in the gut and may protect against genetic damage that precedes bowel cancer,” reads an article on its website.
“Resistant starch promotes gut health by feeding the ‘good bacteria’ that live in our large intestine. These bacteria are sometimes called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine. and passes into the large intestine.
Rebecca also added leeks, garlic, chickpeas, asparagus, onions, lentils, walnuts, oats and beans to her basket.
She said all foods are rich in prebiotics which are a special type of fiber that act as food for the good bacteria in our guts.
“These prebiotic fibers are not digested in the small intestine (where proteins, carbohydrates and fats are digested and absorbed), but rather travel to our large intestine where they are fermented,” she explained.
“This fermentation process feeds the good bacteria and keeps our gut insects healthy and plentiful! »
Rebecca said the more diverse our gut bacteria are, the better it is for overall health and added that research has linked a healthy gut to “a strong immune system, improved mood and skin health, lower obesity rates and reduced risk of diabetes.”
This isn’t the first time Rebecca has given her 164,000 followers a sneak peek into her shopping cart.
Previously, the fit mom shared the nine foods that are healthier than people think, including white potatoes, canned vegetables and dried fruits.
She said many foods have a “negative reputation” when in fact they are “in fact very nutritious”.
The first food highlighted by Rebecca was canned vegetables, which many people often avoid because they think fresh is the only way to go.
“Canned vegetables are convenient, affordable and versatile,” Rebecca said on Instagram.
“They’re a great option to keep in your pantry for cooking and back-up meals.”
Along the same lines, you shouldn’t be afraid of frozen vegetables — which she says are a “convenient alternative to fresh vegetables.”
“Instant frozen vegetables retain almost the same and in some cases, like spinach, even more nutrients than fresh vegetables,” Rebecca says.
She also likes white potatoes which some people avoid because they think they’re too high in carbs:
“White potatoes are filling and nutritious. They are a healthy source of carbs, other nutrients, and a good source of prebiotics if cooked and cooled,” Rebecca said.
Elsewhere on the dietitian’s list were nuts that aren’t activated, tofu (which doesn’t alter hormones) and legumes with lectins — which people often avoid when dieting fads.
Activated nuts are raw nuts that have been soaked long enough to activate the nut’s digestive proteins.
However, Rebecca said: “Studies have found no benefit from activating/soaking nuts – it does not reduce phytates and has no health benefits”.
Along with nuts, Rebecca said tofu can be a great source of protein.
It may also be high in calcium, making it the perfect calcium boost for those on a plant-based diet.
“Whole grains are also healthy because whole grains are packed with essential nutrients and a range of dietary fiber that benefits your gut, immune system and heart,” Rebecca says.
“The same goes for wholemeal bread. It is an excellent source of slow-burning, nutrient-dense carbohydrates and a good source of fiber for healthy digestion.
Finally, she stressed that buying dried fruit should not be avoided, as it often does not contain added sugar and is a “convenient alternative to fresh fruit rich in many nutrients”.
The dietitian’s video – which has been viewed more than 30,000 times online – was quick to resonate with her followers.
“These foods are all staples in my diet so thanks,” one person wrote.
‘Love it! So helpful. I also just learned that cold potatoes like in salads are also very good for gut health,” added another.