Gut Health and Digestive Wellness

What you will be able to do

• describe how your digestive system works and what is normal for bowel habits.
• explain what is and is not known about the gut microbiome, probiotics and prebiotics.
• estimate your fibre intake and increase it gradually towards 25 to 30 g a day or more, with enough fluids.
• add more variety of plant foods to everyday meals on a budget.
• choose, store and make fermented foods safely, and know who should take care.
• use daily habits (fluids, activity, toilet position, eating pace, stress and sleep) that support digestive comfort.
• keep a food and symptom diary to spot patterns, and recognise red-flag symptoms that need a GP, Healthline or 111.

1. 1How your gut works

   A plain-English tour of your digestive system, what the gut microbiome is (and what is still unknown), and what normal looks like, including the signs that always need a GP.

   • The journey your food takes
   • The gut microbiome: what we know and what we don't
   • What is normal, and what always needs a GP

   Red-flag symptom checker (when to see your GP)

2. 2Fibre, your gut's everyday fuel

   What fibre is, how much New Zealand adults are advised to eat, how to estimate what you eat now, and how to increase it slowly so your gut has time to adjust.

   • Fibre explained and how much you need
   • Estimating your fibre and simple swaps
   • Going up gradually: the comfortable way to add fibre

   Gradual fibre increase plan

3. 3Plant variety made easy

   Why eating a wide range of plant foods matters, how to build variety on a budget, and simple ways to use wholegrains, pulses, nuts and seeds every day.

   • Why variety matters, and the '30 plants' idea
   • Building variety on a budget
   • Wholegrains, pulses, nuts and seeds made simple

   Plant variety tracker

4. 4Fermented foods, probiotics and prebiotics

   What fermented foods are and how to use them, an honest look at probiotic and prebiotic products, and how to choose and make fermented foods safely.

   • Fermented foods explained
   • Probiotics and prebiotics: the honest facts
   • Choosing and making fermented foods safely

   Fermented foods guide

5. 5Daily habits for a comfortable gut

   Fluids, movement and toilet habits; how and when you eat; and the link between stress, sleep and your digestion.

   • Fluids, movement and toilet habits
   • How and when you eat
   • Stress, sleep and the gut-brain connection

   Food and symptom diaryGradual fibre increase plan

6. 6Understanding symptoms and getting the right help

   Use a food and symptom diary well, understand common gut complaints and conditions, and know exactly when and how to get help.

   • Using a food and symptom diary well
   • Common gut complaints and conditions explained
   • Red flags and preparing for your GP appointment

   Food and symptom diaryRed-flag symptom checker (when to see your GP)

• TrackerPlant variety trackerTrack your servings of vegetables and fruit and the number of different plant foods you eat each day, so you can build variety step by step.
• TrackerFood and symptom diaryRecord food, drinks, symptoms, bowel habits, stress, sleep and activity for 2 to 4 weeks to spot patterns and share clear notes with your GP.
• PlannerGradual fibre increase planPlan small fibre changes week by week over four weeks, with extra fluids, so your gut has time to adjust.
• CardsFermented foods guideQuick cards on common fermented foods: what they are, how to use them, what to check on the label and who should take care.
• CheckerRed-flag symptom checker (when to see your GP)A two-minute check to help you decide whether your gut symptoms need a GP appointment, urgent advice or emergency help before you make diet changes.