Infuse Issue 13 May 2021 - Page 20

TOP FOODS FOR GUT HEALTH
1 . Fruit Fruit is fantastically rich in a diversity of polyphenols and most are also a good source of fibre , particularly fermentable fibres like pectin . Polyphenols are colourful , so the more different coloured fruits you include the better e . g . berries , cherries , apples , plums , pomegranate , red grapes , citrus fruit , apricots , tomatoes and avocados .
2 . Wholegrains & legumes These foods are exceptionally fibre-rich and stand out for promoting good gut health . Legumes are especially rich in fermentable fibres . When it comes to grains , choosing wholegrain varieties is crucial to ensure you get the fibre as well as the array of polyphenols , some unique to the grain .
3 . Extra virgin olive oil This very special oil , literally just the juice of fresh olives , has more than 30 polyphenols . Recent research has shown these have prebiotic effects , promoting the growth of beneficial bacteria in the gut , while being anti-inflammatory and preventing the growth of potentially harmful bacteria . You need 3-4 tablespoons a day to get the full health benefits .
4 . Vegies The greater variety of vegies you include the better and very few Aussies are eating enough . Cruciferous vegies like broccoli , Brussels sprouts and cabbage are known to have special gut health benefits , so try to include these 3 or more times a week . Dark leafy greens should be included every day .
5 . Nuts & seeds

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Hazelnuts , walnuts , pecans , sesame seeds and flaxseed are especially polyphenol rich .

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LEARN MORE : http :// olivewellnessinstitute . org
© Dietitian Connection 20 Infuse | May 2021