Feed your gut: start with beans and whole grains

Your gut is home to trillions of bacteria, known together as your gut microbiome. The helpful ones keep harmful bugs in check, help your immune system and support good digestion.

Like any living thing, they need food. Their favourite is fibre, and two everyday Kenyan staples are some of the best sources.

1. Beans, ndengu and lentils

Maharagwe, njahi, ndengu and kamande are packed with fibre. Your gut breaks them down slowly, so your good bacteria get a steady supply of food and your blood sugar stays more stable after a meal. Githeri, ndengu stew or a plate of beans with your ugali all count.

2. Whole grains

Most of a grain’s fibre sits in the bran, its tough outer layer. Refined foods like white bread, white rice and sifted maize flour have most of that layer removed. Easy swaps include unga wa dona instead of sifted flour, brown rice instead of white, whole-wheat chapati and bread, and wimbi, mtama or oats for porridge.

A quick tip

Add fibre gradually and drink plenty of water. Going from very little to a lot overnight can leave you bloated, so give your gut a week or two to adjust.