When you hear the word “gut,” what comes to mind? Your stomach? Your bowels? Or maybe that uncomfortable bloated feeling?
Since it’s Gut Health Month, we’re breaking down the basics of gut health and simple strategies to support it. Let’s dive in!
What Is the Gut, And What Does It Do?
Your Gut plays a crucial role in digestion and overall health – starting at the mouth and going all the way down to your intestines,
Think of your gut like a conveyor belt at a factory—your mouth, stomach and intestines work together to break food into tiny pieces, so your body can use the good stuff (nutrients) for energy, growth, and repair. At the same time, the gut gets rid of anything your body doesn’t need. Here’s a quick breakdown:
Mouth
- It’s where digestion begins, as food is broken down mechanically by chewing and chemically by enzymes in saliva.
Stomach & Small Intestine
- Further berakdown of food and drink (with help from enzymes and digestive secretions).
- Absorption of most nutrients.
Large Intestine
- Site for re-absorbtion of water and minerals, formation of waste for excretion.
- Hosts trillions of bacteria that produce important compounds like short-chain fatty acids and even hormones (including serotonin—our “happy hormone”).
Rectum
- The final section of the large intestine.
When full, it signals the body to trigger a bowel movement.
How to Support a Healthy Gut
Everyone’s gut is different, and certain medical conditions can affect digestion. However, research shows that the microbiome (i.e an ecosystem of living microorganisms like bacteria and fungi – AKA Microbes) of our large intestine influences everything from chronic disease risk (like diabetes) and immunity, to mental health (especially anxiety and depression).
Your gut microbiome come from different “families,” each with a unique role. The key is maintaining a healthy balance—so here’s how you can do that.
Step 1: Include Probiotics
Probiotics are live bacteria that help populate your gut with beneficial microbes. You’ll find them naturally in foods like:
- Yoghurt
- Kefir
- Kombucha
- Sauerkraut and other fermented foods
- Probiotic supplements can also be helpful, but different strains have different effects. If you’re considering one, it’s worth speaking to a health professional to find the right type for your needs.
Step 2: Feed Your Gut with Prebiotics
Prebiotics are a type of fibre that our body doesn’t digest—but our gut microbes love them! When our gut microbes break down prebiotics, they produce compounds like short-chain fatty acids, which fuel gut cells, support digestion and can reduce inflammation.
Foods rich in prebiotics include:
- Asparagus, onions, legumes, garlic, oats, barley, bananas, artichokes, and leek.
- Resistant starch sources like cooked & cooled potatoes and rice (e.g., in a salad or leftovers)
Step 3: Prioritise Variety
Research suggests eating 30 different plant foods per week supports a diverse gut microbiome. That means ditching the “chicken, broccoli, and brown rice” meal plan and adding variety with different fruits, vegetables, legumes, nuts, and seeds.
Step 4: Stay Hydrated
Water plays a key role in digestion, softens stools, and prevents constipation. If you’re experiencing gut issues, ask yourself: Am I drinking enough fluid?
Certain fluids like coffee and alcohol can also irritate the gut, especially for people with conditions like IBS. While you don’t need to cut them out entirely, being mindful and strategic with your intake can help.
Step 5: Eat Enough to Fuel Your Body
Not eating enough (relative to your energy needs) can negatively impact digestion, leading to symptoms like bloating, cramping, and constipation.
Ensuring you eat enough—especially if you’re active—is essential for gut function and overall health.
Step 6: Consider Lifestyle Factors
Gut health isn’t just about food. Exercise, stress, and sleep all impact digestion and gut health too.
Regular movement can support gut motility.
Stress can trigger digestive issues, so stress management techniques (e.g., mindfulness, deep breathing) and talking to a psychologist can help.
Poor sleep can affect gut function, so prioritising rest is key.
Of course, we can’t always control stress or sleep disruptions (hello sport, work and kids!), but being aware of the impact these factors can have on your gut, can help you manage symptoms and optimise your wellbeing.
Final Thoughts
Gut health is complex, and no single food or supplement will “fix” it overnight. If you’re struggling with ongoing gut issues, working with a dietitian can help you find the right strategies for your body.
Want personalised advice? You can contact us here or complete the survey below to get a free wellbeing profile—helping you pinpoint areas to improve your health this year!
