Nichola Ludlam-Raine is a specialist dietitian who works for the NHS.

How big a role does gut health play in your daily routine?

“Gut health plays a huge role in my day-to-day nutrition. I know first-hand that if gut health is neglected there are both short and long-term implications, from bloating and feelings of discomfort to an impaired immune system.

“On a weekly basis, I try to aim for 30 different plant-based foods a week (including fruits, vegetables, wholegrains, legumes, spices, herbs, nuts and seeds), with lots of different colours on a daily basis in order to make sure that I’m eating a variety of different phytonutrients as well as fibre. For example, you get lycopene from red fruits and vegetables, carotenoids from orange and anthocyanin in purple. We should ideally be eating five portions of fruits and vegetables each day, a portion being 80g (a handful!).

“In essence, I focus on what I should be adding to my diet, rather than taking away.”

What foods do you eat to help your gut health?

“I regularly include oats as they’re a good source of beta-glucan, a prebiotic that feeds our good bacteria, as well as beans for fibre (any – from baked beans on a jacket potato to kidney beans in a chilli). I also love kombucha if I’m out and fancy a cold drink as it’s a natural source of probiotics which can help the balance of bacteria in our gut.”

How else do you look after your gut health?

“When it comes to gut health I like to remember fibre, fluid and movement.

“When it comes to fluids, if you have a sensitive gut try to limit caffeine (no more than 400mg a day) and fizzy drinks, and spread fluid out across the day rather than having it all in one go.

“How you eat matters too – chew your food well, eat without distraction and avoid eating on the go too often. Regular meals benefit most people (ie not grazing) as does fasting overnight if you’re not a shift worker. You may also want to avoid using straws if you get bloated as they encourage us to swallow more air than we need!

“Nutrition is only part of it: don’t forget to make enough time for sleep and incorporate movement into your day too.”

Gut health tips: what does a nutritionist eat for good gut health?