The science is still evolving, but one thing is abundantly clear: a happy gut really is the foundation of health. Your intestines are home to trillions of bacteria, fungi and other microorganisms. This ecosystem – known as your gut microbiome – not only plays a crucial role in your digestive health but also in your metabolism, immunity and even mental health. If you want to be proactive about your journey to better health, it really is one of the most important areas to focus on. So, how can you make sure you’re supporting yours?
Cater for all your microbes
You might already know that we should limit ultra-processed food and red meat for better health, and this includes gut health – but it’s also really important to eat a diverse range of foods. Different gut bacteria thrive on different foods, so a varied diet fosters a richer microbiome. I recommend a rainbow of fruits, vegetables, wholegrains, nuts and seeds to maximise microbial variety. Ferments such as kimchi and sauerkraut nourish your good bacteria, but proceed with caution – fermented foods can contain histamine, which might trigger symptoms in sensitive individuals. Introduce them gradually and monitor your response.
Tip: Load up on berries, dark chocolate, green tea and olive oil, which all contain polyphenols, a nutrient that acts as fuel for your gut bacteria.
If you’re a coffee drinker, you’re in luck!
Coffee is gut health’s secret hero – drinking it is one of the easiest ways to boost the health of your microbiome. Studies suggest coffee increases levels of beneficial Bifidobacteria – a healthy bacterium that helps digest fibre and prevent infections. The perfect dose is two to three cups daily. If you enjoy coffee but the caffeine makes you feel anxious or jittery, research suggests that decaf is likely to be just as good for you.
Tip: Drinking coffee on an empty stomach can cause acid reflux, so it’s best enjoyed after breakfast. Opt for black coffee or a splash of milk, but skip the sugary syrups and artificial sweeteners.
Sleep more, drink less
Yes, your gut is another reason to get quality sleep. Poor sleep disrupts gut bacteria, increasing inflammation and digestive issues. In fact, studies show that a lack of sleep alters gut microbiota composition, negatively affecting metabolism and immune function. Drinking too much alcohol can also reduce diversity in your gut and shift the balance of bacteria in harmful ways. So, get to bed earlier, aiming for seven to nine hours a night – and think about reducing the amount you drink.
Tip: Moderate ‘diet’ drinks. Many sugar substitutes, such as aspartame and sucralose, may harm gut bacteria, and studies suggest that artificial sweeteners can alter gut microbiota. If you need a sweetener, consider natural alternatives, such as honey or stevia, in moderation.
Give your medicine cabinet a makeover
Common medications can lead to an unhappy gut as they disrupt the delicate balance of bacteria. Ibuprofen, aspirin and other NSAIDs (non-steroidal anti-inflammatory drugs) can damage the gut lining and increase inflammation. If you do need a painkiller, paracetamol might be a better option. Antibiotics, while lifesaving, kill both harmful and beneficial bacteria – definitely not good for your gut. If you need to take a course, then eat probiotic-containing foods, such as yogurt and cheese, as these help maintain your gut balance.
Tip: Consider taking a high-quality probiotic supplement (possibly containing Lactobacillus and Bifidobacterium) two hours after medication to help restore balance to your microbiome.
Go for fast fibre hacks
Most people don’t eat enough fibre – 90% of us fall short of the recommended intake. Fibre feeds beneficial bacteria, regulates digestion and prevents inflammation. Instead of taking supplements, make simple swaps: black beans have the highest fibre content of all beans, so add them to salads or soups; the humble green pea is a great source of fibre and also contains other gut-friendly nutrients; and raspberries give a surprisingly high fibre boost, with about 8g in one serving!
Tip: Incorporate resistant starches, found in cold cooked potatoes, green bananas and legumes. These ferment in the gut, encouraging growth of good bacteria.
Final thoughts
Your gut health plays a vital role in your overall wellbeing, influencing digestion, immunity and even mood. By increasing fibre, probiotics, polyphenols and sleep, while cutting back on artificial additives, medications and ultra-processed foods, you can cultivate a thriving microbiome and achieve the ultimate goal in gut health: to create a diverse and thriving gut microbiome.
