From upping your fibre intake to enhancing your carb tolerance, learn how to keep your gut health happy with this expert advice…
Train your gut health to handle carbs
If you’re serious about your sport, using carbohydrates efficiently during training or competition is key to sustaining energy. Training your gut to tolerate higher carb intakes can help prevent issues such as bloating or diarrhoea, particularly when fuelling up before or during endurance events. Gradually increase your carb intake during training, focusing on easily digestible options including sports drinks, gels or bananas.
This allows your gut to adapt to processing carbs under pressure. Spacing smaller amounts throughout your session, rather than consuming a large dose at once, can further improve tolerance and help you maintain peak performance.
Drink more fluids
Hydration is essential for gut health as it helps break down food so nutrients can be absorbed and keeps your digestive tract moving smoothly. Dehydration can lead to constipation, disrupting your gut microbiome and causing discomfort. Clear or pale yellow urine indicates you’re well-hydrated. It’s not just water that counts – tea, herbal infusions, milk and water-rich foods such as cucumbers, watermelon and soups also contribute. Start your day with a glass of water and keep a bottle handy throughout the day. If plain water feels dull, add slices of lemon, mint, rosemary or cucumber to make it more interesting.
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Get support from digestive enzymes
Digestive enzymes are naturally produced in the body to break down macronutrients, but their levels can sometimes be insufficient, causing bloating and discomfort. Supplementing with digestive enzymes or eating foods that contain them, such as pineapple (bromelain) and papaya (papain), can aid the digestion of proteins, fats and carbohydrates. These enzymes help your body extract maximum nutrients from food while reducing strain on your gut.
A study published in Biomedicine & Pharmacotherapy showed that taking a multi-enzyme supplement can reduce dyspepsia symptoms, improve sleep quality and enhance overall wellbeing. Try Healthspan Digestive Enzymes (£15.49 for 60 capsules; healthspan.co.uk).
Incorporate live bacteria into your diet
Probiotics are live bacteria that help maintain a healthy gut by balancing levels of good bacteria. These beneficial microbes are found in fermented foods such as yoghurt, kefir, sauerkraut, kimchi and miso. Adding probiotic-rich foods to your diet can diversify your gut microbiome, which is essential for digestion, immunity and mood regulation. If fermented foods aren’t your thing, consider a high-quality live bacteria supplement containing strains such as lactobacillus or bifidobacterium. Pair probiotics with prebiotic-rich foods – bananas, onions, garlic – which feed the bacteria and help your gut thrive. Try Bio-Kult 3-in-1 Tri-Biotic Blend Gummies (£16.98 for 30 gummies, bio-kult.com).
Boost your fibre intake
Fibre is the foundation of a healthy gut, yet only six per cent of UK women meet the recommended intake. Fibre feeds the beneficial bacteria in your microbiome, supports regular bowel movements and maintains the integrity of the gut lining. Aim for 30g of fibre daily from foods such as oats, canned legumes, whole grains, nuts and seeds. Create your own seed and nut mixes, and consume fibre-rich soups, stir-fries and salads to boost your intake of fibre-rich plant foods. If you’re new to eating more fibre, increase your intake gradually and stay well hydrated to avoid bloating.
Rob Hobson is a registered sports nutritionist and the author of new cookbook, Unprocess Your Family Life (Thorsons, £18.99).
