Happy gut, healthy you

Simple ways to support your digestive health

Gut health has become one of the biggest wellbeing talking points in recent years. From digestion and immunity to mood and energy levels, the health of your gut plays a central role in how you feel on a day-to-day basis.

For some, digestive issues are more than just occasional discomfort. Up to 20% of UK adults live with Gastro-Oesophageal Reflux Disease (GORD), according to Professor Anthony Hobson, Clinical Director at the Functional Gut Clinic (thefunctionalgutclinic.com). Symptoms such as heartburn, bloating and regurgitation can be worsened by certain lifestyle habits and dietary choices.

“Foods that are high in fat, spice or acid are all common reflux triggers,” explains Professor Hobson. “Rich meals, coffee and large portion sizes may all contribute to digestive discomfort by increasing pressure on the stomach. Alcohol is a known irritant to the digestive tract. It relaxes the valve that normally prevents stomach acid from rising, while also damaging the stomach lining.”

Supporting your gut day to day
“Looking after your gut isn’t just about avoiding triggers though; it’s about building strong daily habits. “Choose fresh, whole foods wherever possible,” says naturopath and herbalist Bex Seligman (www.healthforwealth.co.uk). “Avoid dairy and ultra-processed snacks, limit alcohol and stay hydrated.”

Fibre is another key player. Bex recommends eating more wholegrains, legumes, fruit and vegetables to keep the digestive system moving and support beneficial gut bacteria. She adds: “Take daily probiotics to support your gut health and include fermented foods such as kefir or kimchi in your daily diet. Switch out caffeinated drinks for soothing herbal teas such as peppermint, fennel, lemon balm, chamomile or ginger.”

Herbal medicines can also offer additional support. “Milk thistle contains a compound called silymarin, which has antioxidant properties and supports liver health and detoxification,” says Bex. “Dandelion is also a long-used digestive herb that can support overall wellbeing. Its diverse nutritional profile makes it a good choice for supporting digestion. It supports the kidneys and liver and is useful for occasional constipation or stomach upset, and much more. Slippery elm can also be of help to soothe an upset digestive system, calming indigestion, IBS and acid reflux.”

Lifestyle factors are equally important. “Don’t forget the importance of exercise, quality sleep and mindfulness,” says Bex. “These three key elements will keep the gut happier through managing stress and energy levels.”

Why variety matters: the ‘plant points’ approach
One of the most effective ways to support your gut is to increase the variety of plant foods in your diet. Jane McClenaghan, a nutritionist working with Linwoods, (linwoodshealthfoods.com) and founder of Vital Nutrition (www.vital-nutrition.co.uk) recommends aiming to eat around 30 different plant foods per week. This can help to improve the diversity of your gut microbiome – something strongly linked to better overall health.

Jane says: “The good bacteria in our gut microbiome thrive on a diet rich in nutrients, fibre and polyphenols, all of which we get from plants in our diets. Different plant foods contain different types of prebiotic compounds including fibre (soluble, insoluble and resistant starches), a variety of polyphenol nutrients and a range of different nutrients, so the more variety we have, the better on all counts.”

Simple ways to increase your plant points include:

• adding herbs and spices to meals
• rotating fruits and vegetables each week
• including mixed nuts, seeds and wholegrains
• incorporating beans or lentils into everyday dishes

Even small changes can quickly add up, helping you to build a more varied and gut-friendly diet.

Everyday ways to boost your microbiome
Small, everyday habits can have a surprisingly big impact on your gut microbiome. Jo Travers, a registered dietician with Love Your Gut (loveyourgut.com) highlights a number of simple ways to support gut diversity:

Spend time with pets
Keeping pets has been found to have a beneficial effect on gut health and wellbeing. Some studies even suggest that it may influence longevity. One study of older adults found that dog ownership can alter the microbiome, suppress harmful bacteria and increase good ones.

Try drinking matcha
Matcha is a type of green tea, but it uses the whole leaves which are finely ground and dissolved in hot water. Matcha is rich in polyphenols which can reduce inflammation, improve the gut barrier and support immune functions as well as provide prebiotic-like effects, by promoting the growth of beneficial bacteria.

Rebuild after medication
Antibiotics kill the pathogenic bacteria that are making you ill, but unfortunately, they also kill the beneficial bacteria in your microbiome. This can wipe out the gut microbiome, and it can take time to build it back up. While taking medications, and in the weeks after, try eating fermented foods such as kimchi and sauerkraut. These contain beneficial bacteria that support gut health. It also helps to eat plenty of prebiotic food like leeks, mushrooms, bananas and oats. This can help support getting your gut back on track.

Eat more mushrooms
Mushrooms have unique benefits for gut health. The gut wall is made up of a physical barrier to stop things leaking out and into the rest of the body, a chemical barrier which helps to protect against pathogens, and an immunological layer which is made up of immune cells. The polysaccharides in mushrooms feed the gut microbiome and can increase diversity, promoting the balance of good to bad bacteria in the immune layer, which protects against infection and reduces inflammation. These bacteria can then ferment the polysaccharides, producing beneficial compounds that help strengthen the physical barrier.

Get gardening
Soil contains a huge range of bacteria, and exposure to them through gardening can increase microbiome diversity. This is important for the resilience of the gut because the greater the variety of bacteria, the greater the range of functions that bacteria can perform. One study found gardeners had more bacteria that produce butyrate, a short-chain fatty acid that provides the mitochondria in gut cells with the fuel needed to make energy.

Ultimately, good gut health is about balance. By combining a varied, plant-rich diet with supportive lifestyle habits, you can create a strong foundation for long-term wellbeing.

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