Gut Health Month: Add in challenge

As a gut health dietitian, I know that what you add to your diet matters far more than what you remove.

So this Gut Health Month, we’re doing things differently. No cutting. No eliminating. No starting over. – Just adding.

This is a gentle, evidence-based approach to digestive health that focuses on building your plate, not shrinking it.

When it comes to your gut microbiome, diversity and abundance of bacteria are key. More variety means a stronger gut lining, better digestion, less inflammation, and lower risk of harmful bacteria taking over. Restrictive eating does the opposite, it starves your gut bugs and undermines gut health.

Flipping the script and focusing on what you can add supports both a healthier gut and a healthier relationship with food.

So instead of asking, “What do I need to avoid?”
We ask, “What can I add to support my gut today?”

Each week during Gut Health Month, we’ll focus on one food group with simple ideas and recipes you can easily layer into the meals you already enjoy.

Week 1: Add Healthy Fats

Healthy fats support the gut lining, help reduce inflammation, and improve the absorption of fat-soluble vitamins. They also help meals feel more satisfying and nourishing.

This week focuses on adding sources of healthy fats such as olive oil, avocado and oily fish in simple, everyday ways, with the goal of gentle, consistent inclusion rather than perfection.