5 Ways to Improve Your Gut Health 

Did you know you are home to around 100 trillion microbes, with about 95% of them living in your gut? Your gut is also where 70% of your immune system lives, and where about 95% of your serotonin, your body’s ‘feel-good’ hormone, is produced. Below we cover 5 ways you can keep your gut healthy and your brain thriving (1-3). 

Firstly, what is the gut-brain axis? 

The gut-brain axis is a complex two-way communication system between your gut and your brain (4). 

It involves your nervous system, your immune system and a system of chemical messengers known as neurotransmitters. Although a relatively new area of research, there is increasing evidence that improving the health of your gut microbiome can help to reduce anxiety, stress-related symptoms and depression (5).

5 ways to improve your gut health 

1. Eat a variety of plant foods

Food variety is key. The 40 trillion microbes living in our gut all need different types of plant foods to flourish.  

Fruit and vegetables are important, but so are whole grains, legumes, nuts, seeds, herbs and spices. All of these foods are rich in fibre and polyphenols, which “good” gut microbes love. 

Aim to eat 30+ different plants per week to boost the diversity and functioning of your gut microbiome (6-8). You can boost variety without overhauling your whole diet and over time these small swaps add up to a more diverse diet and a happier gut. 

Try these plant diversity swaps to eat a rainbow of plant foods: 

2. Pair fibre-rich foods with fluids

Fibre is the main fuel for your gut bacteria (9).

It supports digestion and helps your “good” bacteria to thrive. Fibre-rich foods include whole grains, fruits, vegetables, legumes like chickpeas, nuts and seeds. Pairing fibre-rich foods with plenty of water keeps things moving comfortably through the gut (9). Hydration is key for your digestive health, especially for those struggling with constipation.

3. Include prebiotic and probiotic fermented foods 

This does not have to come from expensive supplements!  

Prebiotics are a special type of fibre that feeds the “good” bacteria in the gut. They are found in foods like onions, garlic, oats, leeks, cashews, bananas, and asparagus. 

Probiotic foods contain live bacteria. They may help to increase the diversity of the bacteria in your gut (9).  Probiotic fermented foods include yoghurt, kefir, kimchi, sauerkraut, miso, tempeh, sourdough and kombucha.  

Always looks for products with live probiotic cultures. You will often see the amount and type of bacteria listed in the ingredients list. 

4. Chew, chew, chew 

Digestion starts in the mouth not just with the physical chewing, but the enzymes in your saliva start to chemically break your food down, supporting your digestion. Taking your time to chew your food mindfully helps your body extract the nutrients from your food more efficiently too.

Try to chew your food mindfully as many times as possible before swallowing – the more the better!

5. Your whole lifestyle counts

Chronic stress may directly disrupt the structure and function of your gut microbiome and influence your digestion causing unwanted symptoms.  

Poor sleep may influence the diversity of your gut bacteria (9). Building habits such as daily movement, mindfulness, and switching off screens before bed may help to improve both gut health and benefit your overall health too.  Even a short daily walk or low intensity workout can help to maintain a healthy gut by helping to manage stress and supporting digestion and bloating (9).

Challenge yourself 

Your gut and brain are always talking, and what you eat and do each day shapes that conversation. By eating a variety of plants, fueling your body with fibre and fluids, and taking care of sleep and stress, you can support both your gut health and mental wellbeing. 

This week, try one small change to support your gut health this week: 

• Add one extra plant foods to every meal  

• Try a simple swap for more variety, such as seeded bread or a bean mix 

• Add one fermented food like kefir of natural yoghurt to your menu this week 

• Practice 5 minutes of mindfulness or breathing before bed 

Note: Start small and build your way up and make sure you are drinking plenty of water! 

Your guide to better gut health 

To help you on your gut health journey, download our Free Guide to Better Gut Health. It contains everything you need to know to maximise your gut health.

Remember 

Remember, if something doesn’t seem right and you are experiencing a change in bowel habits or have ongoing symptoms like bloating, constipation or abdominal pain it is always important to check-in with your health professional. Speak to a Registered Dietitian or Nutritionist for personalised and practical nutrition advice. 

References 

1. Qin J et al. A human gut microbial gene catalogue established by metagenomic sequencing. Nature. 2010;464(7285):59-65. 
2. Wiertsema SP et al. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients. 2021;13(3):886. 
3. Terry N et al. Serotonergic mechanisms regulating the gastrointestinal tract: experimental evidence and therapeutic relevance. Adv Exp Med Biol. 2016;891:190-200. 
4. Carabotti M et al. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015;28(2):203-9. 
5. Jacka FN et al. A randomized controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017;15(1):23. 
6. McDonald D et al 2018. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems 3:10.1128/msystems.00031-18. 
7. Lozupone CA et al. Diversity, stability and resilience of the human gut microbiota. Nature. 2012 Sep 13;489(7415):220-30. doi: 10.1038/nature11550.
8. Heiman ML et al. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016;5(5):317-20. 
9. Aziz T et al. Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations. Gut Microbes. 2023;15(1):2297864.