Why does gut health matter? A dietitian's guide + 10 practical tips.
Introduction:
Understanding why gut health matters is one of the most powerful steps you can take if you’re dealing with any digestive symptoms or you just want to improve your overall health.
Gut health is becoming a very common topic of conversation, and this guide can help you navigate the gut microbiome, why it’s important and how you can support your gut health.
Your gut microbiome is complex, but this guide will break it down for you.
Read on to find practical, dietitian‑approved advice on how to support your gut health in ways that feel realistic, supportive, and grounded by scientific evidence.
You can access more blogs on our website about gut health.
Quick click contents:
· Reasons your gut microbiome may need support
· How to improve your gut health – 10 practical tips
· Summary of the importance of gut health
What is the Gut microbiome?
What is the gut microbiome
Your gut microbiome is the genome of microorganisms (think bacteria, viruses and fungi) living in your digestive system (1).
These microorganisms support digestion, immunity, and the health of your gut lining (2). They can even affect your mood, sleep, and energy levels, among other things.
Your gut carries out multiple functions (2,3):
· Supports your digestion and nutrient absorption
· Maintains a strong immune system
· Communicates to your brain signals (bidirectional pathway)
· Produces important chemicals such as short-chain fatty acids that support gut health
· Regulates your metabolism which, helps manage blood sugars and appetite hormones
· Helps process and eliminate waste products, hormones and by-products of digestion
· Regulates inflammation from injuries or illnesses
Why does gut health matter?
Why Does Gut Health Matter
Your gut health matters because many modifiable and non-modifiable factors can change the makeup of your gut microbiome.
When the microbiome becomes unbalanced, it can contribute to symptoms like bloating, gas, abdominal pain, and a change in your bowel habits, especially in conditions such as irritable bowel syndrome (IBS) (2).
The more diverse the range of bacteria within your gut microbiome, the better (3).
Supporting gut health through diet and lifestyle can help improve digestive comfort, your gut microbiome, and promote long‑term wellbeing.
Reasons why your gut microbiome needs support:
There are many factors, some within and some beyond your control, that can reduce the diversity of bacteria in your gut microbiome.
As the gut microbiome constantly changes, many factors can disrupt its balance and negatively affect your gut health.
Below are some factors that can negatively impact your gut microbiome. We have listed 7 evidence-based reasons:
1. Antibiotics
If you have taken antibiotics recently, this may reduce the microbial diversity within your gut microbiome (4). Long-term antibiotic use may also lead to bacterial resistance.
2. Food choices
A diet low in fibre may lead to fewer beneficial bacteria found within your gut microbiome (5).
If you consume high amounts of ultra-processed foods, fast-releasing carbohydrates, emulsifiers, or additives, this may also lead to a less diverse gut microbiome (6).
3. Stress
A recent study found that higher stress levels were associated with changes in the gut microbial diversity and composition, leading to poorer gut health (7).
4. Illness or inflammation
Certain health conditions, a recent illness or a recent inflammatory response produced by your body can also have a negative impact on your gut health.
Inflammation can reduce the number of beneficial bacteria in your gut microbiome and lead to overgrowth of species that can further inflame the gut (8).
5. Exercise
A recent study found that having a sedentary lifestyle (very little physical activity or long periods of sitting) may also lead to an unhealthy gut profile, which is less supportive (9).
6. Poor sleep
Sleep may not be the most obvious contributor to your gut health, but studies have found a link between the two. Research shows that a lack of sleep, or sleep deprivation, may alter metabolic pathways linked to gut barrier function, leading to less efficient function (10).
7. Environmental factors
If you live in more urban areas, this may negatively impact your gut health, although evidence is still limited to date. According to a study, stress linked to urban living can negatively affect digestion, leading to issues such as pain, constipation or diarrhoea, and bloating (11).
How to improve your gut health – 10 practical tips:
If you want to improve your gut health, take a read of these 10 ways which may help you support your gut microbiome, by making small and simple changes, one at a time:
10 practical tips to improve your gut health:
1. Fibre-rich plant foods
Do you eat foods rich in fibre such as beans, lentils, wholegrains, nuts, seeds, fruits, vegetables and pulses?
These types of foods may increase the production of short-chain fatty acids, which favour beneficial bacteria and reduce the growth of harmful species (12).
Adding fibre can also reduce inflammation, promote bowel regularity, and feed the beneficial bacteria in your gut microbiome, helping them thrive.
Click here for more information on fibre published by the British Dietetic Association.
2. Fermented foods
Choosing fermented foods such as live yoghurt, kefir, sauerkraut, kimchi, kombucha, and some tempeh or sourdough bread may support your gut health.
There is still very limited evidence for these specific foods, but kefir is the most researched fermented food to date and may help support digestion (13).
If you’re interested in reading more about how fermented foods may support digestion, look at should we be recommending fermented foods?
3. Reduce some ultra-processed foods (UPFs)
UPFs are products that have gone through multiple industrial processes and contain ingredients that would not usually be found in your kitchen at home.
Typical examples include packaged cakes, biscuits, savoury snacks, ready meals, soft drinks, energy drinks, instant noodles and packet soups, and mass-produced bread.
These foods can be high in additives, emulsifiers, sweeteners, saturated fats, and refined carbohydrates, which may reduce the number of beneficial bacteria in your gut (14).
You cannot completely avoid UPFs, so just being mindful of UPF choices and reducing them where possible may help support your gut health.
4. Probiotics
Probiotics are ‘good’ microorganisms that provide health benefits upon consumption.
According to the British Dietetic Association, probiotics are available in some yoghurts and fermented milk drinks, as well as in supplements such as tablets and capsules.
It is important to consult a dietitian to determine if probiotics are appropriate for your individual needs (15).
You can read more about probiotics and gut health. Always read the instructions and take them as directed, following the correct dose and duration indicated.
You may have heard of prebiotics too, so look at this guide about prebiotics-and-probiotics.
5. Change of environment
Changing your environment can have a surprisingly powerful impact on gut health.
Spending time in nature exposes you to a wider variety of microbes, which can help diversify the gut microbiome (11).
Even simple shifts, such as reducing stress by being outdoors or creating calmer, greener spaces at home, can support healthier digestion and a more resilient gut.
6. Increase your activity levels
Increasing your activity levels can support gut health by helping food move through the digestive system more efficiently and may support a more balanced gut microbiome (9).
Even gentle activities, such as walking, stretching, or playing with your kids, can stimulate the gut and contribute to better overall digestive health.
You can read more about physical activity and simple steps you can take to increase your activity levels.
7. Improve your sleep
Although this is easier said than done, as many factors can influence your ability to get a good night's sleep, it may also support your digestive health (10).
Check out this article on how gut health and sleep affect each other.
8. Manage stress
With daily life constantly exposing us to factors beyond our control, it can lead to additional stress.
As part of a holistic approach, managing stress as best you can, may support gut health by reducing the release of stress hormones that disrupt digestion and alter the balance of gut bacteria (16).
Calming practices like deep breathing, mindfulness or gentle movement help regulate the gut–brain axis, allowing the digestive system to function more smoothly.
9. Limit alcohol intake
Research explains that alcohol affects multiple parts of the digestive tract and can worsen symptoms such as acid reflux, stomach irritation, nutrient malabsorption, and bowel dysfunction (17).
Reducing or stopping alcohol intake can improve digestive symptoms and overall gut health.
This reduction can be done in small, manageable ways that feel realistic and achievable.
10. Variety in your diet = variety in your gut
Variety is the spice of life! This can certainly be applied to eating well and supporting your gut health (18).
Eating a variety of foods, including all the food groups, can increase the variety of food you feed your gut microbiome.
The more diverse your diet is, the more likely it is to encourage a more diverse gut microbiome.
Summary of the importance of gut health
Your gut health matters – the more diverse your diet is, the greater the chance you increase the beneficial bacteria within your gut microbiome.
There are many dietary and non-dietary ways you can support your gut health (19) and making small, simple changes outlined above may help your digestive health.
Some of these points might not be relevant to you - if you’re wondering what you specifically need to do about your gut health, you can contact us here and a registered dietitian can help you with an individual dietetic plan tailored to your gut needs.
If you’re tired of digestive discomfort and want personalised, evidence-based guidance, we’re here to help. Book a free discovery call to discuss your symptoms and goals, or explore our range of nutrition services to find the right support for you.
Your journey to better gut health starts here.