The best ways to boost your gut health

Food trends come and go, but science shows there could be good reason to stock up on kefir, kombucha and kimchi. We now know that fermented foods like these can affect your microbiome, which in turn can affect everything from your digestion to your cognitive function and mental health. So if you’re hoping to improve your health this year, here’s why a good place to start is with your gut…

Why does gut health matter?

When we talk about gut health we’re referring to your microbiome – the trillions of tiny organisms such as bacteria, viruses and fungi that live within your digestive system. This microbiome helps your body digest food and absorb nutrients. It also supports the immune system and helps to protect against harmful pathogens.

What’s even more interesting is that as medical research has advanced, we’ve come to understand what an impact microbiome can have not just on your physical health, but also on your mental health, potentially influencing your mood and behaviour.

With so many factors affected by the condition of your microbiome, it’s clear why it’s so important to look after your gut health.

How can you tell if your gut health is out of balance?

Your gut is generally very good at telling you when something isn’t right. If you’re experiencing dysbiosis, an imbalanced gut microbiome, you may notice some or all of the following symptoms:

• Experiencing diarrhoea, constipation, bloating or excess gas
• Feeling more tired
• Getting ill more often with coughs, colds and sickness bugs
• Changes in your skin such as acne, eczema or rosacea flare-ups
• Changes in mental health such as low mood or anxiety

Are there any connections between gut health and more serious health issues?

Yes, growing evidence suggests a connection between dysbiosis and a range of health issues including irritable bowel syndrome, bowel cancer, type 2 diabetes, obesity, high blood pressure, high cholesterol, and autoimmune diseases such as autoimmune thyroid diseases and rheumatoid arthritis.

What’s the best way to boost your gut health?

Evidence is mixed as to how effective probiotic drinks containing live bacteria are. So instead, focus on a balanced diet of whole foods to keep your gut health in check:

• Ditch the ultra-processed foods. These contain additives such as emulsifiers, colours and stabilisers which harm the good bacteria in your gut and encourage the bad bacteria to flourish.
• Eat more vegetables, whole grains, nuts and seeds. These contain lots of fibre, needed to keep things moving.
• Fruit, vegetables and nuts also contain polyphenols which support the good bacteria.
• Include plenty of berries that are high in antioxidants.
• Add pulses to your meals, these are full of prebiotic fibre which supports your gut microbes.
• Eat fermented foods such as natural yoghurt, sauerkraut, kimchi and kombucha which contain live microbes.

How else can you improve your gut health?

It’s not just your diet that can impact your gut health. Managing your stress levels, getting good quality sleep, keeping active and exercising can all help to give your gut health a boost.

Speak to the experts

If you’d like further advice on how to improve your general health, speak to our team of medical professionals. We offer specialist microbiome testing so you can find out what’s really going on in your gut. Book your appointment today using our simple online booking system. Or you can email reception@your.gp, or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you.