For those new to Go Get It Gippy (GGIT), our aim is simple: helping our community build healthier habits in a realistic and sustainable way.
Each month we focus on small, achievable changes that support long-term health.
This month, we’re talking about something you can’t see – but it plays a huge role in your health.
Your microbiome
Inside your gut live trillions of bacteria, and while that might sound alarming, these microbes are essential for good health.
They influence digestion, immunity, mood, metabolism and inflammation.
The key to supporting your microbiome isn’t expensive supplements – it’s what you feed it.
Just like us, gut bacteria thrive when they’re given the right fuel.
That fuel comes from specific foods that help beneficial bacteria grow and flourish.
Here are four simple ways to build your microbiome through your diet.
Prebiotic foods – the fertiliser for your gut
Prebiotics are special types of fibre that feed beneficial gut bacteria.
Without them, the good bacteria struggle to survive.
Some excellent prebiotic foods include:
– Garlic
– Onion
– Leeks
– Asparagus
– Oats
– Apples
– Green bananas
– Legumes such as lentils and chickpeas
Adding just one or two prebiotic foods each day can support gut health over time.
Prebiotic-like foods – variety matters
Not all fibres are technically prebiotics, but many still support gut diversity. Having a wide variety of plant foods helps grow different types of bacteria, and diversity is key for a healthy gut.
Try including:
– Wholegrains
– Nuts and seeds
– Root vegetables
– Pumpkin
– Sweet potato
– A range of colourful vegetables
A helpful long-term goal is to aim for around 40 different plant foods per week, including herbs and spices.
Polyphenols – fuel for good bacteria
Polyphenols are plant compounds that help beneficial bacteria thrive and also act as antioxidants in the body.
Some rich sources include:
– Berries
– Dark chocolate
– Green tea
– Olive oil
– Coffee
– Herbs and spices
– Red cabbage
Including colourful foods regularly helps support both your gut and overall health.
Resistant starch – the underrated gut hero
Resistant starch is a type of carbohydrate that reaches the large intestine, where it feeds beneficial bacteria.
Many people don’t realise they’re missing out on this important nutrient.
Good sources include:
– Cooked and cooled potatoes
– Cooked and cooled rice
– Overnight oats
– Green bananas
– Legumes
– Pasta salad
Even leftovers like cooled rice or potatoes can become more gut-friendly once chilled.
The GGIG takeaway
Building a healthy microbiome doesn’t require perfection – it requires variety.
Focus on:
– Adding more plant foods
– Including fibre at most meals
– Rotating fruits and vegetables
– Trying new foods regularly
Small changes, done consistently, can have a powerful impact on digestion, immunity, mood and long-term health.
Your gut bacteria rely on what you eat – make sure you’re feeding them well.
