Why eating the same vegetables isn’t enough: Celebrity nutritionist shares 3 ways to support gut health

A healthy gut may not be about chasing the latest superfood, but about giving your body a broad mix of nourishing foods. Just as a thriving ecosystem depends on variety, the gut microbiome benefits from a diverse diet that supplies different nutrients to its resident microbes. Fibre is particularly important because it travels to the colon, where gut bacteria ferment it and produce beneficial compounds. Celebrity nutritionist Luke Coutinho recently shared a video on Instagram explaining how different plant compounds, fibres and prebiotic foods can support microbial diversity and contribute to better gut health.

3 ways to improve gut health

Soluble fibre

As per Coutinho, soluble fibre absorbs water and is fermented by gut bacteria in the colon, producing short-chain fatty acids such as acetate, propionate and butyrate. These compounds can support the intestinal lining and play a role in metabolic health.


Prebiotic-rich foods

Foods such as onions, garlic, asparagus, legumes, oats and bananas contain prebiotic fibres that selectively nourish beneficial gut microbes, claims the celebrity nutritionist. Including a variety of these foods regularly can help support a more diverse and balanced microbiome.

Polyphenols

As per Couinho, polyphenols are plant compounds found in berries, herbs, spices, cocoa and other colourful foods. Gut microbes interact with these compounds, which may influence the composition and diversity of the microbiome while supporting overall gut health.

Variety, fibre and fasting: What to keep in mind

Dietary variety can be built gradually by rotating different vegetables, fruits, legumes, whole grains, nuts, seeds, herbs and spices throughout the week instead of relying on the same few foods repeatedly. This broader range can provide the gut microbiome with a wider mix of fibres and plant compounds.

When increasing fibre intake, it is helpful to do so slowly, particularly for those with a sensitive digestive system, while maintaining adequate hydration. Fermented foods such as curd, kefir and traditionally fermented vegetables may also be included when they suit an individual’s tolerance.

View this post on Instagram

A post shared by Luke Coutinho - Official (@luke_coutinho)

Coutinho also emphasised that longer fasting periods are not necessarily beneficial for everyone. Meal timing should be considered alongside a person’s health needs, medications, daily routine and nutritional requirements. People with diabetes, reflux, eating disorders, those who are pregnant or underweight, and individuals taking medicines that need to be consumed with food should seek guidance from a healthcare professional before trying fasting.