The ultimate guide to a happier gut

Having likely just spent the festive period consuming copious amounts of Brussels sprouts, nut roasts and leftover stuffing balls, you may now find your digestive system, understandably, protesting somewhat. As we head into Veganuary and beyond, it’s a good time to explore ways to ease your digestion back to optimal functionality.   

Plant-based diets are naturally rich in fibre thanks to all the fruit, vegetables, nuts, seeds, beans and legumes we enjoy. Foods such as oats, beans and certain fruits contain soluble fibre, which absorbs water, slows digestion slightly, helps with blood sugar balance and supports healthy cholesterol – plus it keeps us nice and full. Insoluble fibre, found in wholegrains, vegetables and seeds, adds bulk to stools and supports regularity.   

Clearly, including plenty of these foods in our diets is highly beneficial to overall health. However, as many of you have no doubt already discovered, these foods can be a bit more demanding on the digestive system. Fibre travels through the stomach and small intestine mostly unchanged and then reaches the large intestine, where gut bacteria begin fermenting it – a process that can result in gas formation and bloating.   

Thankfully, there are lots of simple ways to support digestion and reduce discomfort. Before we get into specific foods, a few simple habits can make a big difference. 

Watch Your Fluid Intake
Staying hydrated throughout the day helps fibre move smoothly through the digestive tract. Larger drinks are best taken around half an hour before or an hour after meals, as drinking a lot with your meal can temporarily dilute stomach acid, making it less efficient. Small sips while you eat are fine.  

Mindful Eating
Digestion works best when the body is relaxed. Eating while stressed, rushed or distracted can reduce digestive enzymes and slow gut movement. Even taking a few calming breaths before you start eating can make more difference than you might expect.  

One thing I always remind myself of before sitting down to eat is this: your stomach doesn’t have teeth! Sounds obvious, but many of us don’t chew nearly enough. Chewing properly breaks food down and mixes it with digestive enzymes in the saliva. In fact, digestion begins before we even take a bite – simply smelling or anticipating food triggers saliva production. When we eat quickly or mindlessly, food reaches the stomach less prepared, increasing the likelihood of gas formation.  

Timing matters too. Digestion tends to be strongest earlier in the day, which is why there’s wisdom in the old adage “eat breakfast like a king, lunch like a prince and dinner like a pauper.” 

The gut also benefits from regular rest. Constant snacking can keep it working without a break, so aim for clear gaps between meals, and a decent window between your last meal and bedtime to give digestion time to reset.   

If you’re prone to bloating, a gentle walk after a meal can really help. Ten minutes is more than enough.  

Making Beans and Lentils Easier on Your Gut
Soaking beans overnight softens them and reduces compounds that can cause gas. Adding a strip of kombu (a type of seaweed) when cooking can also help – it contains natural substances that make beans easier to digest.   

If you have a pressure cooker, even better! The higher temperature breaks down tough plant fibres more thoroughly, making beans gentler on your gut. Pressure cooking also reduces compounds that can hinder mineral absorption.    

Sprouting and Fermenting for Better Digestion
Soaking and sprouting lentils, chickpeas and seeds makes them easier to digest and boosts nutrient availability. Fermented foods like sauerkraut, kimchi and tempeh are already partly broken down by beneficial bacteria, so they’re naturally gut-friendly. They also support the growth of bacteria in the colon that produce butyrate – a short-chain fatty acid that plays an important role in gut health.   

Cook, Cool and Benefit
Cooking and then cooling starchy foods like potatoes, rice and pasta further supports butyrate production by feeding these beneficial bacteria.   

Beyond these general habits, there are some quick and easy ways to support your digestion day-to-day. 

Quick Tips to Support Digestion
Beyond these general habits, there are some quick and easy ways to support your digestion day-to-day: 

• Eat a variety of plant foods
  A diverse range of plants feeds different gut bacteria, improving digestion and reducing bloating over time. Variety is key.   

• Balance your plate
  Meals that are mostly carbs digest quickly. Add healthy fats (avocado, tahini, nuts, seeds, olive oil) and a good protein source to slow digestion and make it more comfortable. 

• Add small seeds like chia and flax
  Packed with soluble and insoluble fibre to keep things moving and support gut bacteria. Soaked chia forms a gentle gel that slows digestion and helps you feel full and ground flax seeds are easier to digest and support regularity. Both easy to add to porridge, smoothies, or salads.     

• Include bitter leafy greens
  Rocket, chicory, radicchio, and similar leaves stimulate digestive juices. Try a small side salad with olive oil and a splash of apple cider vinegar before meals.
• Use digestion-friendly herbs and spices
  Asafoetida: great with beans and lentils. Ginger, cumin, coriander, fennel help ease digestion generally.   
  

Common Bloating Triggers
Some people find that FODMAPs – certain types of carbohydrates found in foods like onions, garlic, wheat, apples, cauliflower, mushrooms and many beans – are the main drivers of bloating. If symptoms are frequent or intense, a short-term low-FODMAP phase can help you spot your triggers. It’s a temporary reset, not a long-term diet, and is best done with the guidance of a Nutritional Therapist.   

Bread is another frequent culprit when it comes to bloating. Partly this is due to FODMAPs found in wheat. But also, modern commercial varieties are typically hybridised for higher yields and often grown with pesticides – both of which can be harsh on sensitive guts. Commercial yeast can also cause gas, so sourdough is often easier to tolerate. For those who aren’t coeliac, heirloom grains like spelt or einkorn are usually well-tolerated.   

When Things Still Feel a Bit Off
Remember, supporting your digestion isn’t just about comfort – it helps your body get the most from the foods you eat. If you haven’t had time to prepare food in a way that supports digestion – or you’re eating out – a digestive enzyme at the start of a fibre-rich meal may help ease discomfort and support optimal nutrient assimilation. Look for products that include amylase and cellulase to support carbohydrate breakdown. For meals containing beans or pulses, alpha-galactosidase can be particularly useful. These supplements aren’t a replacement for good prep; they’re more of an occasional support. While most people can use them safely, they may be contraindicated for those with certain health conditions so it’s worth checking with a health professional if unsure.   

If you’ve recently switched to a plant-based diet, your gut needs time to adjust. Jumping into a high-fibre diet too quickly is likely to cause bloating. The good news is your microbiome is constantly evolving – with time, your gut bacteria will adapt to a fibre-rich diet, and symptoms usually settle.   

If digestive issues are persistent, severe or worsening, it’s worth speaking to a clinician. Some health conditions can look a lot like general bloating, so it’s always better to rule things out.

By Jenette Graham – Nutritional therapist, dip.CNM m.BANT