This September is the second annual Healthy Gut Month and the perfect time to remind yourself why your stomach is your best friend – and start treating it as such.
Leading dietitian Susie Burrell says gut health is one of the most important aspects of improving your health and wellbeing.
“The health of the gut plays a fundamental role in influencing our physical, digestive and mental health. As we learn, more and more we come to understand that a healthy gut means a healthier mind and body,” Susie says.
“As such, nourishing our digestive system each day is important, but the good news is that it needn’t be complicated. It can be as easy as adding a few extra fruit and veggie serves into each meal or snack you enjoy.”
There’s one thing you can incorporate that can make the biggest difference to your gut health each day, as dietitian Susie explains.
“Probiotics are known to have a range of gut health-related benefits. They’re the ‘good bugs’ that are naturally found in the digestive tract,” she says.
“Probiotic-rich foods, such as Table of Plenty’s Kefir, have been shown to help reduce digestive symptoms such as constipation and bloating, restore gut flora and rebalance the bacteria required for optimal nutrient absorption.”
“Add a little more fibre into your diet each day and gradually up your water intake. Six to eight glasses or about two litres every day is the sweet spot,” she says.
Easiest way to get more dietary fibre? Susie says to seek out whole grains in your snacks and meals – cereals and a variety of vegetables are a couple of great examples.
“From eating slower to moving a little after meals, how you eat is just as important as what you eat when it comes to your gut. There are so many ways to ensure you’re looking after your gut – it’s really about finding what suits your routine,” she says.
Table of Plenty’s range of Kefir, Panko Crumbs, Dukkah and wholegrain Rice Cakes are all good options for keeping up nutritional variety and fibre in your diet to support a healthy gut.
Kickstart your gut health with probiotic-packed meals and more wholesome versions of your classic favourites.
Susie Burrell is one of Australia’s leading dieticians, and has worked with children, athletes and clients with a range of dietary and health issues. She is well known for her work in the media.
Panko Crumbed Veggies with Kefir Dipping Sauce
Serves 2-4
Ingredients
- 4-6 cups of chopped vegetables (broccoli florets, cauliflower florets, green beans, eggplant slices, zucchini)
- ¾ cup skim milk
- ¼ cup of water
- ¾ cup of flour
- 1 packet of Table of Plenty Deep South Cajun Panko Crumbs
- 1 tbsp Extra Virgin Olive Oil
Kefir Dipping Sauce
- 1 cup Table of Plenty Natural Probiotic Kefir
- ¼ tsp dried dill
- ½ tsp dried parsley
- ½ tsp dried chives
- ½ garlic powder
- ¼ tsp salt
- Cracked black pepper to taste
- 1 tsp fresh lemon juice
Method
- Preheat oven to 200°
- In a large bowl combine milk, water, and flour with a whisk until evenly combined.
- Fill separate bowl with Panko Crumbs.
- Coat vegetable pieces evenly with the milk, water and flour mixture then transfer to the bowl filled with Panko Crumbs and coat.
- Line a tray with baking paper, drizzle with extra virgin olive oil and place coated vegetables on tray.
- Bake for 30 minutes or until golden, tossing halfway.
- While vegetables are in the oven, start the dipping sauce. Combine all ingredients in a small bowl and stir with a fork until evenly mixed. Add extra pepper or lemon juice to taste.
- Remove vegetables from oven and serve with dipping sauce.
