Go organic for your gut!

Why going organic is a smart choice for the health of your gut as well as the health of the planet

This year, gut health is the central theme of the Soil Association’s Organic September campaign, which is “Organic: Nourish Your Gut Garden.” It’s a simple but powerful concept. In the same way that a biodiverse, well-tended organic garden helps plant life to flourish, so does organic food help to cultivate a thriving “gut garden” – otherwise known as the microbiome.

The trillions of bacteria that live in our digestive tract play a huge role in our overall health. A balanced and healthy gut microbiome is vital for everything from immune support and nutrient absorption to mental wellbeing, with 90% of the serotonin (the body’s “happy hormone”) being produced in the gut. But, unfortunately, modern diets, stress and exposure to chemicals have taken a toll on our internal ecosystems.

However, today’s Western populations have lower levels of good bacteria in their microbiomes, due to low consumption of fruit and vegetables and higher consumption of refined carbohydrates, sugars and meat. In fact, the latest data from the National Diet and Nutrition Survey shows that the UK’s fruit and vegetable consumption has fallen to the lowest level on record. Adult consumption has fallen by a third compared to the previous year, while average daily portions dropped even further among children aged 11 to 18 – the lowest figures since records began. It’s clear that change needs to happen.

3 reasons to go organic for your gut

Here are three key ways in which incorporating more organic produce into our diets helps our gut microbiomes.

1
Healthy soil leads to a healthy gut

Organic farming nourishes a healthier soil microbiome, which in turn helps our gut microbiome. According to a UK study, between 1940 and 2019, the levels of important minerals and nutrients in our produce declined significantly, with 50% less iron, 52% less sodium, 49% less copper and 10% less magnesium. The cause of this is thought to be the reliance on fossil-fuel-based fertilisers and pesticides, which has depleted the variety of good bacteria and microbes in our soil. These microbes are crucial for breaking down organic matter and transforming it into nutrients that plants can absorb. If there are fewer microbes in the soil, then it becomes harder for plants to absorb these nutrients, therefore affecting their nutritional quality. Organic farming helps to reverse this trend by nourishing healthy soil with manure, crop rotations and compost. In fact, a 2024 review of all existing studies on organic food found that it has higher levels of iron, magnesium and vitamin C compared to non-organic food.

2
Organic food is richer in beneficial nutrients

Organic farming helps to grow plants with more nutrient density and beneficial properties. Studies have shown that, on average, organic food has higher levels of antioxidants, including polyphenols, compared to its non-organic counterparts. One study, for example, showed organic produce had 30-40% more polyphenols compared to non-organic alternatives and another demonstrated antioxidant levels that were up to 69% higher in organic food. Polyphenols are essential for good gut health because they act as prebiotics for the good gut bacteria. They can be found in green leafy vegetables, onions, garlic, berries and spices such as turmeric and cinnamon. What better excuse to top up your intake of these prebiotic powerhouses?

3
Organic farming is free from artificial pesticides or herbicides

Organic farming does not use artificial pesticides and herbicides, which have been shown to negatively impact the gut microbiome. Recent studies have shown that the residues of chemical pesticides on our food can kill off the good bacteria in our guts. This creates an imbalance that allows the bad bacteria to thrive, leading to issues such as inflammation. Glyphosate, an artificial weedkiller which is banned in organic farming, works by blocking a chemical pathway in plants that causes them to die. Whilst humans and mammals do not have this same chemical pathway, microbes do. This means that glyphosate can disrupt the microbial diversity in our gut, as well as microbes in the soil, which are important for nutrient absorption in food. Another good reason to go organic for the health of your gut.

Go with your gut instinct this September
Choosing organic food is a great way of supporting your long-term health and the health of the planet. Whether you’re ready to shop organic more often, or just want to start by swapping a few staples, Organic September is the perfect time to make a change. The Soil Association is encouraging everyone to take a step towards a more organic lifestyle, whether that’s visiting a local organic market, trying an organic veg box, or simply learning more about what organic really means.

To explore events, resources, and simple organic swaps to try this September, visit www.soilassociation.org

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