If you’re concerned about the wellbeing of your gut, the main thing to be aware of is any change to the frequency or consistency of your stool. If you’re going to the bathroom more than three times a day or less than three times a week, that’s not a great sign.
Severe bloating, excessive wind, pain, and cramping are also associated with poor gut health. If you’re experiencing any of these symptoms, the first step would be to rule out serious problems like coeliacs or Crohn’s disease.
From there, it’s a matter of building up a healthy and diverse microbiome. To do that, the best course of action is to make sure you’re getting adequate fibre by including a variety of fibre-rich foods in your diet.
Each bacteria variety in your in gut has a preference for a certain type of fibre or food. So, if the only vegetables in your diet are broccoli and potatoes, then you’ll have an overrepresentation of the bacteria that predominantly feed on those fibres – and you’ll miss out on a whole host of other bacteria. To maintain a healthy and diverse gut microbiome, I’d recommend eating 30 different plants per week.