What is gut health?
It is the well-being of your gastrointestinal tract (GI tract), which consists of your small and large intestine and your stomach. It functions well and is considered healthy if it can break down food properly and absorb all the important nutrients without causing havoc in your body.
Why should you look after it?
Digestion: A healthy gut helps digest food well and utilise vitamins and minerals. Imbalance can cause indigestion, bloating, IBS, and poor vitamin absorption.
Immune system: Many immune cells start their lives in the gut. Looking after your gut keeps your immune system strong.
Mental health: The gut-brain axis creates a direct link between your gut and your brain. The vagus nerve connects the two — regulating mood, appetite, and digestion. Your gut is truly the “second brain.” Children with ADHD and processing disorders can particularly benefit from gut-loving foods.
How to look after your gut health
Stress management — This comes before diet or exercise. Ask yourself: on a scale of 1–10, how stressed am I? What is causing this? What can I do today to be kind to myself?
Eat fibre-rich and probiotic foods — Fibre feeds healthy bacteria. Eat lots of colourful vegetables, leave skin on root vegetables, and add nuts and seeds to your meals. Incorporate fermented foods daily: kefir for breakfast, sauerkraut or kimchi with lunch, sourdough with dinner.
Reduce processed and sugary foods — Processed foods contain additives that provide no nutrients to your gut and can cause inflammation. Excess sugar suppresses the immune system and increases risk of type 2 diabetes.
Hydrate — Drink enough water until your urine is very pale. Limit coffee to no more than three cups per day. Excessive caffeine is diuretic and can affect the mucosal lining of the intestine.
Exercise — Exercise is considered a probiotic by many health professionals. Movement stimulates the parasympathetic nervous system and soothes the anxious mind. Choose your intensity and timing wisely — vigorous exercise too close to bedtime can disrupt sleep.
Sleep — Good sleep gives your gut a rest to digest. Avoid eating or drinking close to bedtime. Introduce a wind-down routine: light stretches, reading, avoiding screens.
For further reading, I recommend the work of Dr Megan Rossi and Tim Spector.
Disclaimer: If you have a medical condition, please consult with your GP before taking any supplements or embarking on a special diet.
