5 foods for optimal gut health

By Jessah Shaw, Adv Dip ( Nut Med)

Our gut refers to our GI tract or gastrointestinal tract (mouth to anus) and gut issues can present in a number of ways such as bloating, indigestion, constipation, diarrhoea, reflux, bloating, excess flatulence as well as skin issues. The key to good gut health lies in our microbiome, the trillions of microorganisms that reside in our gut and play a huge role in our overall health. Our diet plays a huge role in how healthy our microbiome and gut health is. Please read below for 5 foods you can introduce to your diet for optimal gut health:


Sauerkraut or any fermented food such as kimchi, unflavoured full fat Greek yoghurt, tempeh, miso, and kefir are great for the gut as they are full of probiotics (beneficial bacteria). These good bugs help to fight off the bad bacteria in your gut, having too much bad bacteria compared to good bacteria (dysbiosis) can cause a host of immune and gut problems. This is why it’s essential to include probiotics in your diet. Our ultimate gut health powder contains the probiotic, Saccharomyces boulardii and other gut-friendly ingredients to support better digestion and favourable gut bacteria.

Chia seeds

Small but powerful, these black and white seeds are great for gut health as they are high in fibre and omega-3 fatty acids. Many people are unaware that fibre acts as a food source for the good bugs in your gut. Chia seeds can absorb a lot of water and take on a gel-like consistency which adds bulk and weight to stools, this can help to alleviate constipation. Chia seeds are wonderful in smoothies, bliss balls or chia puddings which are a cinch to make for a healthy breakfast option. For tasty chia seed recipes please check out our website: https://www.cabothealth.com.au/?s=chia

Bone broth

Bone broth is what your grandmother used to call stock and when made at home from scratch, you know exactly what has gone into it and can guarantee it’s free of any nasty additives. Please see this link for an easy bone broth for beginners: https://www.cabothealth.com.au/quick-bone-broth-beginners/
If this is not convenient, there are good bone broths available from health food stores and online. Bone broth works by slowly and gently extracting the valuable nutrients from the bone, making it a dietary powerhouse. Bone broth has several benefits, but when it comes to gut health it is high in gelatine which has valuable healing properties to restore intestinal integrity and improve nutrient absorption.


The benefits of garlic have been touted for centuries and scientific studies have proven that it has several antibiotic properties that can boost your health. These potent bulbs can help with all sorts of digestive issues from IBS (irritable bowel syndrome) to GERD (gastro-oesophageal reflux disease), nausea and several other issues. Garlic is also very versatile and a tasty addition to several dishes.


While not technically a food, glutamine is an amino acid that is the major fuel source for the cells of the intestinal lining. Widely known in the fitness industry for improving muscle growth and recovery, many may not be aware that it is also amazing for the gut! Glutamine can help to reduce inflammation and repair the intestinal lining in those with leaky gut, food sensitivities and inflammatory bowel disease. Our glutamine pure comes in a highly absorbable powder form and contains a whopping 5 grams of L-glutamine per teaspoon.

For more invaluable information on improving gut health, please download Dr Cabot’s free e-book: ‘Ultimate Gut Health’ here: https://www.liverdoctor.com/ultimate-gut-health-book-free-download/

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