By Louise Allingham and Sophie Haslett For Daily Mail Australia
23:44 18 Feb 2023, updated 00:59 19 Feb 2023
- A dietician revealed 10 foods for better gut health
- They included beans, onions and green bananas
- She said they were all ‘rich in prebiotics’
A top Aussie dietician has revealed the 10 supermarket foods she buys for optimal gut health.
Rebecca Gawthorne, from Sydney, said eating ‘plant foods rich in prebiotics’ such as garlic, leeks and even under-ripe green bananas can help maintain a healthy gut.
The mum, who goes by Nourish Naturally online, said a healthy gut has been 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 along with her on a supermarket trip as she picked up her gut-healthy foods.
While shoppers would generally go for the yellow, ready-to-eat bananas, Rebecca said the under-ripe green fruits are better for gut health.
According to the Australian CSIRO, green or firm bananas are high in ‘resistant starch’ which can feed the gut bacteria and microbiome and even protect against bowel cancer.
‘Our research shows that eating resistant starch leads to positive changes in the bowel and could protect against the genetic damage that precedes bowel cancer,’ an article on its website read.
‘Resistant starch promotes gut health by feeding the ‘good bacteria’ that live in our large bowel. These bacteria are sometimes called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine, and moves on to the large bowel.’
Rebecca also added leeks, garlic, chickpeas, asparagus, onions, lentils, nuts, oats and beans to her basket.
She said all the foods are high in prebiotics which are a special type of fibre that act as food to the good bacteria in our guts.
‘These prebiotic fibres are not digested in the small intestine (where protein, carbs, fats are digested and absorbed), but instead travel to our large intestine where they are fermented,’ she explained.
‘This fermentation process nourishes the good bacteria and keeps our gut bugs healthy and abundant!’
Rebecca said the more diverse our gut bacteria are the better it is for overall heath and added research has linked a good gut to ‘a strong immune system, improved mood and skin health, lower rates of obesity and reduced risk of diabetes’.
This isn’t the first time Rebecca has given her 164,000 followers a glimpse into her shopping basket.
Previously, the fit mum shared the nine foods that are healthier than people think including white potatoes, canned vegetables and dried fruit.
She said there are many foods that get a ‘negative reputation’ when in fact they are ‘actually very nutritious’.
The first food Rebecca highlighted 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 are a great option to keep in your pantry for cooking and backup meals.’
In the same vein, you shouldn’t shy away from frozen veg – which she said is a ‘convenient alternative to fresh veg’.
‘Snap frozen veg retains nearly the same, and in some cases like spinach, even more nutrients than fresh veg,’ Rebecca said.
She also loves white potatoes which some people avoid as they think they are too carb-heavy:
‘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 was nuts that aren’t activated, tofu (which doesn’t alter hormones) and legumes with lectins – which people often avoid when they are following a fad diet.
Activated nuts are raw nuts that have been soaked for long enough to activate the nut’s digestive proteins.
However, Rebecca said: ‘Studies haven’t found any benefit to activating/soaking nuts – it doesn’t reduce phytates or have health benefits’.
As well as nuts Rebecca said tofu can be a great source of protein.
It can also be rich in calcium making it the perfect intake of calcium for those following a plant-based diet.
‘Whole grain cereals are also healthy because whole grains are packed full of key nutrients and a range of dietary fibres that are beneficial for your gut, immune system and heart,’ Rebecca said.
‘The same is true of wholegrain bread. It’s an excellent source of slow-burning carbs, rich in nutrients and a good source of fibre for healthy digestion.’
Finally, she highlighted that you shouldn’t avoid buying dried fruit, as it often does not have added sugar and it’s a ‘convenient alternative to fresh fruit that is 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 thank you,’ one person wrote.
‘Love this! So helpful. I’ve just learnt as well that cold potatoes like in salads are soooo good for your gut health too,’ another added.
