Ever thought about your gut health? A growing body of research shows that gut microbiota (the trillions of bacteria living inside your gut) is linked to overall health, including digestion, the immune system, emotions, mental health and even weight. In fact, the gut is often referred to as ‘the second brain’.

So how can you keep yours in good shape? Here are three easy ways to promote healthy bacteria in your gut.

Eat enough fibre
Fibre-rich foods are good for your beneficial bacteria, so try to include more roughage in your diet. Good sources include legumes, oats, barley, beans, whole grains, and fresh fruits and vegetables. If you do plan on including more fibre in your meals, remember to drink enough water throughout the day.

Introduce fermented foods
Consider eating more fermented foods – they’re a rich source of good bacteria. While yoghurt is probably the easiest and most familiar probiotic food to eat on a regular basis, there are a range of other fermented foods available that you may want to try, including:

• Sauerkraut – shredded and pickled cabbage
• Kimchi – spicy fermented vegetables
• Kefir – a fermented milk drink
• Kombucha – a fermented tea drink

Consider taking a probiotic
Another way to support your gut health is by taking a good-quality probiotic supplement. According to Mayo Clinic, “Lactobacillus species, Bifidobacteria, Saccharomyces boulardii and Bacillus coagulans are the most common beneficial bacteria used in probiotic dietary supplement products.” They also state that using the appropriate type and quantity of probiotic may help to support your immune system and prevent occasional diarrhoea or constipation. Remember to check with your GP before taking a new supplement.

Practise self-care Taking care of your gut isn’t limited to the food you eat – Johns Hopkins Medicine also recommends getting enough sleep and exercise, and keeping your stress levels in check.