The gut is the epicentre of digestion. We all know that. It breaks down all of the food that we wolf down and converts it into energy and essential nutrients that our bodies need to survive and thrive every single day.
But the gut doesn’t get enough credit. It does a lot more than just digest food. In fact, it plays a vital role in your immune system, mood, skincare, and even sleep. So when our guts are healthy and happy, the body tends to be as well. And when it isn’t? Well, you’re likely to feel the consequences ripple in some of the places you’d least expect.
The good news is that keeping a healthy gut is well within your control. If we follow the science, we can see that even the smallest habits can make a huge positive difference if done consistently. No extreme diets or overcomplicated routines are required; just a few smart changes can help the digestive system flourish.
So, without any further ado, here are six scientifically proven ways to take back control of your gut health.
Fill Up On Fibre
Fibre is the daily fuel that your millions of beneficial gut bacteria need to do their jobs every day. But did you know that just 4% of adults eat their daily recommended amount of 30 grams? It’s a staggering disappointment because fibre is one of the most important nutrients for gut health.
There are two types of fibre. Soluble fibre regulates digestion and blood sugar levels, while insoluble fibre improves the consistency of bowel movements, making them easier to pass and more regular.
Fortunately, you won’t need to look far to find some of the best sources; there are plenty of foods that’ll give you plenty of both. Fruit and vegetables are naturally good places to start; apples, bananas, broccoli, and carrots are all fantastic sources of both soluble and insoluble fibre, as well as legumes, like lentils and black beans.
It’s worth noting that you shouldn’t rush into increasing your fibre intake – especially if you’re aware that your current daily dose is on the lower end of the spectrum. A sudden rise in fibre can cause bloating and discomfort, so make sure you increase it gradually. Staying hydrated by drinking enough water as you add more and more fibre will help your digestive system adjust more smoothly.
Fermented Friends
For the uninitiated, fermented foods will give your gut health a much-needed boost because they are natural sources of probiotics, which are a type of bacteria that improve the balance of ‘good’ bacteria in the microbiome as a whole.
You won’t need huge amounts to feel the difference; a small serving just once per day will most likely be enough to support gut diversity. Some of the best sources include kimchi, kefir yogurts from Biotiful Gut Health, and sauerkraut, but if you’re new to fermented food, you should probably try each before committing to your meal plan, as some people report mild bloating and gas at first, before the gut adapts properly.
Prioritise a Good Night’s Sleep
Sleep and gut health aren’t exactly two things that most people associate with one another, but in actual fact, both strongly influence each other. If you have an irregular sleep pattern and are used to waking up in the night, then chances are, you’re disrupting your gut bacteria from doing their jobs.
What’s more, regular sleep improves digestion by regulating ghrelin and leptin – your hormones for hunger and fullness. If you set a consistent bedtime at night and an alarm in the morning, you’ll optimise your circadian rhythm, which will help reduce risk of inflammation and enable your enzymes to work as efficiently as possible.
If you’ve always struggled to get a good night’s sleep for one reason or another, here are some tips that could help:
- Limit caffeine in the afternoon: coffee has a half-life of up to 6 hours, meaning that 6 hours after you drink it, your body is still digesting half of the caffeine. Not good if you’re trying to get some shut-eye.
- Eat dinner at least 3 hours before bedtime: This will help you avoid issues like acid reflux, heartburn, and bloating – not to mention a release of energy when you’re trying to get to sleep.
- Reduce screentime in the run-up to bedtime: the light from your phone’s screen actually tricks your brain into thinking it’s daylight. This suppresses the production of melatonin – the hormone that makes you feel drowsy.
Stay Hydrated
Water is absolutely essential for digestion. We need it to break down food, absorb nutrients, and to keep things moving smoothly in the digestive tract. If you’re dehydrated, you’re much more likely to experience constipation and stomach aches.
Instead of gulping a litre of water whenever you get the chance, try to sip smaller amounts throughout the day. That way, your kidneys won’t become overloaded, and you’ll reduce the risk of diluting your electrolytes.
Move Your Body
Exercise is just as important. Physical activity is not only a well-known stimulator of digestion, it also helps to increase the diversity of our gut bacteria, as it incites metabolic shifts and the production of short-chain fatty acids that balance the pH of the gut.
But don’t worry, you don’t need to commit to a heavy gym session or a long run in the cold to feel the benefits. Walking, cycling, stretching, and swimming will all positively impact your gut health.
Avoid Ultra-Processed Foods
If you wanted to have the worst possible gut health, then my biggest piece of advice would be to stuff yourself with as many ultra-processed foods as possible. But seeing as we’re setting out to do very much the opposite here, then I’d advise avoiding them like the plague.
Ultra-processed foods are often low in fibre while being high in unhealthy saturated fats, additives, and sugar – just about the unhealthiest combination possible. Diets that are high in these types of foods often reduce bacterial diversity in the gut and increase the odds of inflammation, as well as serious illnesses like cancer and heart disease.
If you aren’t certain what to look out for, then I’ve probably got some bad news for you. Ice cream, French fries, cookies, hot dogs, and, I’m sure, other foods that you love are on this list. It’s ok to indulge – just try to do it in moderation.
Instead, choose whole foods, like nuts, fruit, and lean meats.
Final Thoughts
If you’re suffering from gut health issues at the moment, then I hope that, if followed consistently, these straightforward steps can steadily revitalise your gut and improve your quality of life, as the benefits spread to other aspects of your health and wellbeing.
To improve your gut health, you don’t need to make any extreme changes to your lifestyle; you just need to foster an environment where helpful bacteria can thrive. Remember – your microbiome isn’t just shaped by what you eat, but by how you live your life. So exercise, get a good night’s sleep, and drink plenty of water. The benefits will soon follow.