GUT Health, through food

Author: Ros Simmons, Curated Beauty Co-Founder

 Our approach at curated Beauty

There's a lot of noise around gut health at the moment. Powders, capsules, strains of bacteria with names that sound like they belong in a chemistry exam. We're going to say something slightly unfashionable: you probably don't need any of it!

 

Our view is food first. Always has been, always will be. Your gut responds to what's on your plate, consistently, far more than it responds to a gut health supplement taken once a day.  The bacteria in your gut called the microbiome is unique to each and everyone of us, so one tablet can't suit everyone in the case of gut health. 

BUT how our guts feel are super important to us as 95% of serotonin, the 'happy' hormone is actually made in the gut. Gut feel, yes its real! 

 

So let's talk about what that actually looks like.

YOur Daily 'GUT'  Menu

The research on individual pro and prebiotic supplements is still genuinely mixed and different strains do different things, doses vary wildly between products, and what works for one gut often doesn't translate to another. We'd rather not put our name on a capsule we can't fully stand behind. 

What's far better established is the basics: variety, fibre, fermented foods, and regularity. 
None of it is glamorous.

All of it works.

Breakfast

Start with something that has both fibre and a little texture to it as  our guts like  variety, not the same smooth shake every day.

  • Porridge oats with a spoon of natural live yoghurt, berries and a scattering of mixed seeds
  • Wholegrain toast with avocado, a poached egg, and a handful of rocket
  • Overnight oats with kefir, grated apple and cinnamon

The common thread: wholegrains for fibre, something fermented (yoghurt or kefir) for live cultures, and fruit for natural variety.

 

Lunch

Lunch is where a lot of us default to something beige and convenient. A little planning goes a long way, and we take our lead from our Co-Founder Natalie who is the supremo on menu planning, especially lunch planning!

  • A big mixed salad with lentils or chickpeas, lots of different coloured vegetables, olive oil and a squeeze of lemon
  • Wholegrain wrap with hummus, roasted vegetables and a side of sauerkraut
  • Leftover grain bowl  with quinoa or brown rice, whatever vegetables you have, a soft-boiled egg or some feta

Aim for at least three or four different plant foods on the plate, add your protein to keep you feeling full and add texture for interest.....we love the Merchant Gourmet grains packs, so quick and tasty! 
Diversity matters more than any single "superfood." 

 

Dinner

Dinner is a good place to bring in fermented foods properly, alongside a generous helping of vegetables and of course protein.

  • Grilled salmon with a side of kimchi, steamed greens and brown rice
  • A vegetable-heavy stir fry with tofu or chicken, finished with a spoon of miso stirred through at the end
  • A hearty minestrone-style soup loaded with beans, vegetables and a swirl of yoghurt

Try to fill at least half the plate with vegetables, and don't be afraid of including a fermented element most nights, even a small spoonful counts. Personally Rosm our Co-Founder struggles with kimchi, or sauerkraut, but does love Tofu, miso paste and kombucha, which takes us nicely on to the next section!

what to drink

 

  • Water, consistently, throughout the day as dehydration affects digestion more than people realise
  • Herbal teas like peppermint or ginger, both traditionally used to support digestion
  • Kefir, on its own or in a smoothie, as a simple way to bring in live cultures
  • Go easy on alcohol and very sugary drinks, both of which can disrupt gut balance when they become a daily habit

Our top tip: Kombucha in a lovely wine glass is like (almost!) drinking something like champagne! 

Where it can all come undone

Snacks! Keep your cupboard full of the following

  • A small handful of nuts and seeds
  • An apple or pear with the skin on, plus a spoon of nut butter - the nut butter stops sugar spikes
  • A few squares of dark chocolate with some berries
  • Natural yoghurt with a drizzle of honey and some chopped walnuts

The bigger picture

None of this is about perfection, and it's certainly not about cutting anything out in a panic. It's about variety, plenty of plants, a little fermentation, and consistency over weeks rather than days. Your gut isn't looking for a quick fix. It's looking for a pattern it can rely on.

 

Food first. Always.

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