Key Points
- Gut health can impact your mental and physical wellbeing
- Each person’s gut microbiome is unique
- Exercise, a healthier and varied diet and drinking enough water may improve gut health
Gut health is key to living a healthier life for just about all of us. The more we learn about the complexities of our gastrointestinal system, the more we understand just how significant it is for our overall wellbeing. There’s a lot to get your head around, but you don’t have to bust your gut to get up to speed.
To help you learn how to improve your gut health, we spoke with Registered Pharmacist and Nutritionist Sarah Gray.
What does good gut health mean anyway?
Research into gut health is evolving but here’s what we know so far.
One thing we do know is that a healthy gut is one that is diverse in beneficial bacteria — with healthy gut flora essential to our overall health. A healthy gut provides a barrier to prevent pathogens from leaking into the bloodstream, digests food efficiently, readily absorbs the nutrients you feed your body and supports immune health and mental health.
What is the gut microbiome?
To understand gut health, we need to start with the gut microbiome. This term refers to the trillions of microorganisms (mainly bacteria) that live in our gastrointestinal tracts. The foods we eat plus lifestyle factors – such as taking medication, stress or lack of sleep – can impact the types and amounts of bacteria living in our guts.
Some studies have found that gut bacteria are present at birth and even in utero – so you and your gut microbiota go way back. It’s no surprise then that taking care of your gut microbiome is a lifelong journey.
Gut health is important for digestion, immunity, metabolism and brain function
Why is gut health so important?
With the basics of gut health covered, let’s look at why it’s so important for our bodies.
Our gut microbiome plays many roles in our digestive system, including absorbing food and making sure we synthesise the nutrients. But they go beyond just the gut, helping with our immune health, aiding metabolism and even assisting in our brain function.
“Our digestive system is important as it is working for us a lot of the time,” says Sarah. “It helps us digest food, absorb nutrients and research now suggests it plays a role in our immune and mental health. So it’s a super important part of our bodies.”
How do I know if I have poor gut health?
An imbalance or disruption of the gut’s microbiome is known as ‘dysbiosis’. Poor diet, illness, stress, lack of sleep and certain medications may contribute to dysbiosis. Although dysbiosis happens on the inside, there are outward signs that can be an indicator of poor gut health.
“Your body’s really good at letting you know when something’s just not quite right,” says Sarah. “If you’re always feeling run down and get lots of colds, a good place would be to start looking at your gut health and see if that could be linked,” she suggests.
So, what signs of poor gut health do we need to look out for? According to the Gut Foundation, common signs are:
- abdominal pain
- bloating
- bowel issues such as constipation or diarrhoea
- hiccups
- heartburn
- nausea and vomiting
- reflux
If you think you’re suffering from poor gut health or are concerned about any of these symptoms, consult your healthcare professional.
Eating a colourful variety of fruit and vegetables is great for your gut
The number one factor in improving gut health (actually, there are two)
With some insight into the crucial role a healthy gut plays in our overall health, it’s wise to take the time to consider how your gut health is currently faring.
According to Sarah, the top factor to consider is diet – and when it comes to gut health, getting lots of colour on your plate (that’s number one) as well as increasing the variety of plant foods you eat (that’s number two) is great for your gut.
You’ll see a lot of suggestions online, like how bone broth may benefit gut health or the role of L-glutamine in gut health, but fruit and vegetable intake is the best place to begin – and if you’re not already eating enough fruit and veg, it’s a relatively simple change to make and may lead to a happier, healthier gut.
“Getting lots of colour on your plate and increasing your variety of plant foods is really good for your gut. You’re getting more fibre, antioxidants, prebiotics and everything your gut loves.”
Add lots of colourful veggies to your plate
“The best veggies are those high in prebiotics,” says Sarah. “Prebiotics help the good bacteria to grow in the gut.”
Prebiotics that may improve gut health include:
- Garlic: try adding some freshly chopped garlic to your bolognese.
- Onion: freshen up a salad with the addition of some red onion.
- Leeks: include leeks in your next side dish for a sweeter, creamier taste.
“If you have issues with FODMAP or medically-diagnosed Irritable Bowel Syndrome (IBS),” notes Sarah, “you should speak to your healthcare professional before increasing these potentially sensitive foods.”
Check out our video from healthylife expert dietitian & nutritionist, Lyndi Cohen, to help you become a veggie master. We also sneak in some tips on how to incorporate these colourful veggies into your day.
Include wholegrains for good gut health
Learning how to improve gut health doesn’t necessarily mean removing foods such as bread. “Choose grainy and seedy breads, as they’ll be more nutritious,” suggests Sarah. “They have a lower GI, which means they will keep you fuller for longer.”
Wholegrains are not only higher in fibre, but they also contain a wide range of vitamins and minerals, such as:
- B vitamins
- folate
- iron
- vitamin E
They are also an important source of nutrients for the gut microbiome.
Consider fermented foods to help improve gut health
Many fermented foods contain probiotics that may further support gut health by introducing good bacteria to the gut microbiome. Fermented foods have plenty of benefits, but they aren’t all equal.
“You need to include ones that contain live microorganisms, such as certain yogurts or kefirs. Cheese is also considered a fermented food but doesn't necessarily have those live microorganisms,” explains Sarah.
Consider trying foods such as:
- sauerkraut
- kimchi
- miso
- kombucha
- pickles
Limit processed foods
Highly processed foods with added sugar or salt could potentially increase the not-so-healthy bacteria in your gut. Reducing these foods in your diet is one way to help nurture the beneficial gut bacteria.
Introduce sources of good fibre over time
Insoluble fibre acts like a broom through your bowel and can be very filling. But don’t overdo it. “You don't want to rapidly increase fibre as it can upset your tummy,” advises Sarah.
Simple ways to include more fibre could be to keep the skins on your vegetables, add some nuts or seeds to your salad or try a new legume-based recipe.
It’s not all about what you eat: common misconceptions about gut health
There’s no denying the impact that nutrition can have on gut health, but it’s not just about what you eat. Sarah suggests other ways to be mindful about your gut health.
Watch your water intake
“Keep up your water intake,” says Sarah. “Ensure you consume enough water each day to help support your digestion. Water helps to break down food, which is key to digestion. It also helps to soften stools, which can help with regular bowel motions.”
The exact water intake recommendations differ for everyone, but the average goal is around ten cups per day.
Eat mindfully
It’s not just what you eat but how you eat that makes an impact on gut health.
“Chewing your food well can stimulate digestion and help to break the food down,” says Sarah. “Aim for chewing your food around 30 times for each mouthful. Put the cutlery down between bites, don’t watch the TV or your phone and pay attention to what you’re eating. All of these can help with digestion and gut health.”
Exercise regularly
Exercise has been shown to modify the gut microbiome with a positive effect. More specifically, one study found it beneficial for the gut health of older adults to partake in regular exercise. Add this to the list of other advantages physical activity offers, and you can see why you’d want it to be a regular part of your life.
Look after your mental health
The link between gut health and mental health is called the gut-brain axis. In fact, it can have such an impact that research is now looking into using probiotics to treat certain mood disorders.
Can your gut health impact your mental health?
Explore the link between gut health and mental health and how improving your gut health may improve your mental wellbeing.
“Looking after your mental health is important,” says Sarah. “Just as much as the gut impacts your mood, your mental health can actually impact your gut. It’s a two-way street.”
A healthy gut for the future
Making changes to your diet and lifestyle to support gut health doesn’t have to be complex or stressful. Take it step by step and remember, your gut microbiome is as unique to you as your fingerprint, so what works for you may not work for someone else. It’s about understanding your own ‘normal’ to identify potential issues and take steps towards a healthier you.
But don’t forget, if you have any concerns about your gut health, the best idea is always to chat with your healthcare professional.
Check out our video from healthylife expert dietitian & nutritionist, Lyndi Cohen, to help you become a veggie master. We also sneak in some tips on how to incorporate these colourful veggies into your day.
Sign up to our free eat more veggies program for ideas and inspiration on how to eat more colourful veggies.
Related:
Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. Sarah is the General Manager of Health and Nutrition at healthylife and sits on the healthylife Advisory Board.
Reviewed by the healthylife Advisory Board February 2023.
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