Wholemeal bread (roti) is packed with gut-friendly fibre that keeps your digestion regular and helps prevent constipation. It also leaves you feeling fuller for longer after meals
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Switch your usual white bread for wholemeal varieties whenever you can. It’s a simple change that can help lower bad cholesterol and support healthier gut bacteria, too
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Brown rice is loaded with fibre that aids smoother digestion and helps cleanse your system. It also keeps your energy steady during the day
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Make brown rice your go-to side dish instead of white rice. Its higher fibre content can help stabilise blood sugar and reduce bloating after large meals
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Fresh fruit and vegetables are full of natural fibre that feeds your gut bacteria, promoting healthy digestion and keeping your bowel movements smooth and regular
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Enjoy fruits and veggies as snacks or sides. Their vitamins and antioxidants also reduce inflammation and support your gut lining for better overall digestive health
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Beans are rich in both soluble and insoluble fibre, which means they help bulk up your stool and make digestion easier, preventing bloating and irregularity
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Add beans to salads, soups or stews. They’re filling, affordable and support a diverse gut microbiome, which keeps your digestion strong and steady
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Oats contain a special fibre called beta-glucan that feeds your good gut bacteria and helps reduce cholesterol at the same time, two major gut-friendly perks
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Begin your mornings with porridge or overnight oats. This daily habit keeps your gut calm, improves bowel regularity and helps maintain better digestion
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