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7 signs your gut health is out of balance

1 Bloating

Bloating is generally described as a feeling of fullness or discomfort, accompanied by swelling of the stomach. While feeling bloated after eating a large meal is normal, frequent distention that lasts for more than an hour after a meal may be an indicator your gut flora isn’t functioning optimally.

2 Constipation

Evidence indicates that an imbalance of bacteria may contribute to constipation — a condition where you may have fewer than three bowel movements a week and stools that are hard, dry, lumpy or difficult to pass. Constipation is usually successfully countered by eating a diet high in fibre. Other factors that contribute to constipation include a low fluid intake, lack of regular exercise and certain medications.

3 You’re often run-down

A huge proportion of your immune system resides in your gut. So, if the ‘bad’ bacteria are crowding out the ‘friendly’ types, they may affect and compromise immune function, reducing the likelihood of warding off bugs and germs.

4 Unintentional weight changes

There are numerous factors that impact weight. But, in addition to those, a gut imbalance can cause problems with nutrient absorption, blood sugar regulation, fullness ‘signals‘, and fat storage.

5 Skin irritations

New research is showing how a variety of common skin conditions, such as acne, rosacea, eczema and psoriasis, may be a sign of poor gut health.

6 Mood swings

The gut microbiome also has the potential to influence our mental state. Up to 90 per cent of serotonin — a key happiness neurotransmitter — is produced by our gut bacteria, which is why the gut is often referred to as the ‘second brain’.

7 Irritable Bowel Syndrome

Experiencing a cluster of digestive issues, including wind, bloating, diarrhoea, constipation and abdominal pain, can be signs of irritable bowel syndrome (IBS), a common condition that affects as many as 30 per cent of Australians and Kiwis. These symptoms are also common in several other bowel conditions, so it’s important to consult a doctor to rule out other causes before IBS can be diagnosed.

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7 signs your gut health is out of balance

There is constant competition in our digestive system between ‘good’ and ‘bad’ bacteria — and when the good guys outweigh the bad guys, you have a healthy gut. On the flip side, when gut flora is out of whack, your health may suffer. You may notice a few symptoms if you have reduced gut health. Here are seven of the most common signs.

1 Bloating

Bloating is generally described as a feeling of fullness or discomfort, accompanied by swelling of the stomach. While feeling bloated after eating a large meal is normal, frequent distention that lasts for more than an hour after a meal may be an indicator your gut flora isn’t functioning optimally.

2 Constipation

Evidence indicates that an imbalance of bacteria may contribute to constipation — a condition where you may have fewer than three bowel movements a week and stools that are hard, dry, lumpy or difficult to pass. Constipation is usually successfully countered by eating a diet high in fibre. Other factors that contribute to constipation include a low fluid intake, lack of regular exercise and certain medications.

3 You’re often run-down

A huge proportion of your immune system resides in your gut. So, if the ‘bad’ bacteria are crowding out the ‘friendly’ types, they may affect and compromise immune function, reducing the likelihood of warding off bugs and germs.

4 Unintentional weight changes

There are numerous factors that impact weight. But, in addition to those, a gut imbalance can cause problems with nutrient absorption, blood sugar regulation, fullness ‘signals‘, and fat storage.

5 Skin irritations

New research is showing how a variety of common skin conditions, such as acne, rosacea, eczema, and psoriasis, may be a sign of poor gut health.

6 Mood swings

The gut microbiome also has the potential to influence our mental state. Up to 90 per cent of serotonin — a key happiness neurotransmitter — is produced by our gut bacteria, which is why the gut is often referred to as the ‘second brain’.

7 Irritable Bowel Syndrome

Experiencing a cluster of digestive issues, including wind, bloating, diarrhea, constipation, and abdominal pain can be signs of irritable bowel syndrome (IBS), a common condition that affects as many as 30 percent of Australians and Kiwis. These symptoms are also common in several other bowel conditions, so it’s important to consult a doctor to rule out other causes before IBS can be diagnosed.

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What rice is healthy? Your complete guide

What rice is healthy?

what rice is healthy and what to look for when choosing rice will help you make the most of this versatile ingredient.

Rice is a staple food all over the world and is an affordable source of energy, providing a variety of nutrients.

The nutritional value depends on which rice you choose, and specific types are better for some cooking methods than others. 

With so many varieties, blends and convenient cook options of rice now available, many of us feel overwhelmed when deciding what type to buy, so we’ve broken it down with a simple scoring system to make it easier for you to make the best choices.

Short-grain rice

This type includes sushi rice and Arborio rice. It usually becomes sticky and more glutinous when cooked. Short-grain rice has a higher glycaemic index (GI) and a higher carbohydrate content compared to wholegrain and long-grain rice.

Medium-grain rice

Roughly twice as long as short-grain rice, medium-grain rice is the kind commonly used in Asian cuisines because it becomes soft when cooked.

White rice

Processed white rice is the most common rice, and the one that’s typically served with Asian food. Because most of the wholegrain component has been removed during processing, white rice is lower in protein, fibre and nutrients compared to brown rice. Being a refined grain, it also has a relatively high GI.

Brown rice

This medium-grain rice only has its husk removed, with the bran and germ layer remaining. This means it is higher in dietary fibre and protein, as well as key nutrients like iron, vitamin B and magnesium, than white rice. With its slightly nutty taste and chewy texture, use it in salads, stir-fries and sushi as a healthier alternative to white rice.

Black rice

This nutrient-dense, wholegrain rice is rich in iron and vitamin E. More nutritious than white rice, black rice has a nutty flavour that’s perfect for salads, and even puddings and desserts.

Wild rice

Significantly higher in protein than other varieties, wild rice is technically a type of grass, not a rice. It is up to 30 per cent lower in calories than other rice types, and is also rich in a number of key nutrients like magnesium, zinc and vitamin B. Although more expensive, wild rice is a great choice nutritionally.

Basmati rice

A staple in Indian and Middle Eastern cuisine, basmati is a long-grain rice variety, which means it has a lower GI than shorter rice grains. Known for its aromatic qualities, basmati rice works especially well with curries and pilafs. It is a better choice than short-grain and medium-grain rice for those who have or are at risk of type 2 diabetes.

Jasmine rice

This fragrant, long-grain rice has much lower amylopectin, or starchy, content than short-grain rice, but remains relatively sticky compared to other long-grain rice varieties. This makes it a popular choice to serve with Asian curries and stir-fries. Jasmine rice also has a slightly lower GI than plain white rice.