Your gut health plays a key role in your mental and physical health. It is your gastrointestinal system and includes your stomach, intestines and colons. It works to digest and absorb the nutrients from food and gets rid of the waste. It is made up of many different microorganisms, consisting of good and bad bacteria. 

Things that impact the health of your gut include stress, lack of sleep, lack of movement, excess ultra processed foods, smoking and drinking alcohol and antibiotics usage. 

Poor gut health can include the obvious  digestive symptoms such as gas, bloating, constipation, diarrhoea and heartburn. It can also be related to sleep disturbances and fatigue and moodiness. Getting sick often is also a sign of poor gut health. 

If you experience any of the above, have a read on for  some things to focus on. 

Fibre! 

As well as keeping you full, fibre contains probiotics and prebiotics. There are two types of fibre; soluble and insoluble. Soluble fibre slows down digestion which means food takes longer to travel through the stomach and intestine and also helps to reduce blood cholesterol levels. Insoluble fibre influences the large bowel, which absorbs water and helps to get things moving. Aiming to get 25g-30g in per day is a great way to improve your gut health. Food Sources include, fruit, vegetables, Wholegrains 

Prebiotics and Probiotics 

Eating prebiotics help feed the good bacteria in our gut, supporting our immune system, and hormone help. Foods include oats, bananas, blueberries, onions, leeks and garlic. 

Probiotics are good bacteria and microbes from food that can be consumed to restore and build up the bacteria in your gut (the good kind!) This is what you are wanting to consume after being 

Probiotics are friendly bacteria and microbes that can be ingested to help restore and build up the good bacteria in your gut. Particularly useful after a tummy bug, bout of diarrhoea or a dose of antibiotics. Food sources of probiotics include fermented foods such as yoghurt, kefir, sauerkraut, miso, pickles and kombucha. 

Eating as much Colour as Possible! 

Variety variety variety! Getting in as much colour as you can in the week with your fruits and vegetables is great for your gut. This means you are getting a huge variety of different vitamins and minerals in your diet which will help in keeping you feeling as good as possible! 

Ordering a fruit and vegetable box or going to the market is a great way to get a variety of nutrients in. Canned or frozen options are also great ways to increase diversity. Challenging yourself to add in as many different colours as possible into all your meals is a great way to get more nutrients in. 

Not to mention… 

Minimising Factors That Deteriorate Gut Health

In addition to dietary choices, several lifestyle factors significantly impact gut health. Key detractors include alcohol consumption, high stress levels, and inadequate sleep. Regular consumption of alcohol can disrupt the balance of gut bacteria, leading to an increase in harmful bacteria and a decrease in beneficial ones, which may exacerbate inflammation and damage to the gut lining. Stress, whether acute or chronic, similarly affects gut health by potentially altering gut bacteria and increasing the risk of intestinal issues like irritable bowel syndrome (IBS). Furthermore, insufficient sleep can disrupt the circadian rhythm, which in turn affects the microbiome balance, potentially leading to digestive disorders. Actively managing these aspects of life by moderating alcohol intake, employing stress reduction techniques such as mindfulness or yoga, and ensuring a consistent, restful sleep schedule can play a crucial role in maintaining a healthy gut. 

Water 

As well as keeping you hydrated, it helps with breaking down food and helps absorbing nutrients. 

Exercise 

Regular movement increases the heart rate and gets the body moving, including the abdominal muscles, to get waste out! Exercise also encourages good gut bacteria that promotes improved body composition while reducing gut bugs that make us more likely to gain weight.

Creatine

Did you know this supplement also goes a long way to improve the integrity of your gut lining too?