According to pharmacist Benjamin Lim, it is – even if he would be the first to admit it can be “challenging” to avoid.
“Where possible, try to remove ultra-processed foods (UPFs). If you have a choice, try to go for whole foods,” the 39-year-old advises, referring to products and ingredients that are not processed and are, therefore, devoid of added fats, salt or sugars.
Cooking at home, he noted, gives us control over ingredients. But when eating out, he recommends going down the steamed, boiled, or stir-fried route.
“Avoid anything that’s deep fried, as much as possible. Malaysia is blessed with many wonderful fruits that are rich in fibre, such as guavas and papayas – those are fantastic for gut health,” Lim said.
Indeed, gut health has become a hot topic among dietitians, food scientists and health-conscious individuals in recent years. It all comes down to the bacteria in our digestive tracts.
“At first, it didn’t make sense: how does bacteria in our gut affect all the other parts of our body?” he mused.
“What I found is that bacteria are living organisms – they consume food and produce waste, which gets absorbed from our gut into our bloodstream and circulates throughout the body, resulting in a positive or negative effect.”
Good gut health starts with simple choices: cutting down on fried foods and UPFs, swapping white rice for brown, adding more vegetables, and ending meals with fruits like bananas or apples can make a difference.
“There are natural probiotics, too, that you can find off the shelf, like yoghurt and kimchi, or tempeh for something local,” Lim added.
For extra support, pro- and prebiotic supplements can help. For instance, the Japanese supplement ProBiogut supports gut health with probiotics and prebiotics, while Livrin aids the liver, which processes nutrients and toxins from digestion.
Beyond food, Lim stresses that sleep and stress levels play a role in gut health, as chronic stress and inadequate rest can disrupt gut bacteria, leading to other health issues.
Staying hydrated is also vital. “Think of your gut flora, or microbiome, as living things that need water,” he said, cautioning that frequent dehydration can lead to dysbiosis – a shift or change in composition of your gut microbiome – and constipation.
Exercise is another natural way to improve gut health: even simple activities like walking can be beneficial. “Physical activity releases chemicals and neurotransmitters, which are good not just for the brain but for the gut as well.”
When it comes to balanced meals, Lim suggests the plate method: half a plate of vegetables, a quarter protein, and a quarter carbs.
He also encourages “eating the rainbow” – that is, fruits and vegetables of various colours, which represent phytonutrients in plants. “When you have a wide variety of these phytonutrients, you reap the health benefits,” the expert noted.
Finally, Lim stresses that good gut health isn’t about strict diets or giving up your favourite foods – it’s about balance and smarter choices.
Making drastic changes to your diet is likely to prove unsustainable in the long run; instead, aim for small, realistic tweaks to gradually incorporate good eating habits into your everyday routine.
Ultimately, good gut health is linked to overall wellbeing through what researchers call the “gut-brain axis”.
“So, be conscious when you’re eating and choosing what to eat; and be conscious with your emotions, how are you feeling – because they’re all related,” Lim concluded.