How to improve your gut health: Simple, natural ways that actually work

Do you ever hear your stomach gurgle and wonder what, exactly, is going on in there? If you do, you aren't alone. In fact, more and more people are being drawn to understanding gut health as it relates to them and their bodies, particularly as it becomes an increasing area of research across many different schools of study.

As this medical consciousness around good gut health grows, so does public conversation, especially as gut health is one of those things all of us have to deal with, no matter age, race or gender. In many ways, this new focus on digestive health is a great thing.

Understanding your gut can unlock a deeper awareness of your digestive system, how what you consume (and what you don't) affects your body, and how you might be able to reduce any of the unpleasant belly-based issues we all sometimes face like cramping, gas, diarrhoea and constipation.

That said, knowing where to start can be a challenge, so here, we'll take a look at what gut health is, how it affects our overall health, and the simple steps you can take towards a healthier, happier you.

What is gut health, and what is the gut microbiome?

When we talk about the gut, we’re not talking about any one single organ, but rather the intricate and important network that makes up the gastrointestinal system, from the stomach to the intestines to the colon. These body parts work together to breakdown the food that we eat, absorb the nutrients from that food, and get rid of what we don’t need through excreting waste [1]. It does this through the use of what’s known as the gut microbiome.

Put simply, the gut microbiome is a tiny ecosystem made up of over a trillion microorganisms that live in your large intestine. These microorganisms, namely good gut bacteria, fungi, viruses and protozoa, are what helps you to digest food and absorb and synthesise nutrients that your body can use not just in day-to-day life, but in the functioning of your immune system. As a result, your gut health is vital not just to your ability to digest food, but to your overall health and wellbeing [5].

Why does gut health matter?

The role that gut health plays in the human body has been an increasing area of research for both scientific studies and medical professionals, particularly as more and more links are being drawn that indicate that the gut microbiome affects practically every organ in the human body. So far studies have shown that our gut health affects our digestive system, immune and metabolic system, and our mental health, mood and sleeping patterns [1]. Poor gut health has also been linked to many chronic conditions or illnesses including:

• Autoimmune diseases such as coeliac disease
• Endocrine disorders such as type 2 diabetes
• Gastrointestinal disorders such as irritable bowel syndrome and inflammatory bowel disease
• Cardiovascular disease and arterial stiffness
• Arthritis
• Eczema
• Obesity; and
• Many types of immune issues [2]

While we’re still understanding exactly why this is, we do know that a healthy gut acts as a barrier for keeping the contents of the gut, such as beneficial bacteria, undigested food particles and waste products, from escaping into the bloodstream. The fact that it also helps to fight infection, as well as digestive and regulatory functions, means that it has numerous other health benefits too and even acts as a significant indicator of your overall health [5].

Signs of an unhealthy gut

There’s no one way to tell if you have a healthy or an unhealthy gut, in no small part because everyone’s gut microbial environment is different, but there are a few signs that can indicate that your gut health needs a bit of attention. These symptoms include:

• Digestive issues such as bloating, heartburn, abdominal pain, excessive burping or flatulence, a growling stomach, nausea, constipation or diarrhoea [2]
• Disturbed sleep or fatigue
• Low mood, high stress or anxiety
• Regular infectious illnesses such as a recurring common cold [1]

It’s probably not a concern if you experience these symptoms very occasionally, but if you’re experiencing them regularly, it may be an indication that you have poor gut health and should speak to a medical professional who understands gut microbes and how to support gut health.

What causes poor gut health?

There are many factors that come into play when it comes to your gut microbiome and your gut health, and unfortunately, not all of those factors are in your control. In fact, our foundational gut health has been found to be linked to influences dating back to infancy, with both birth mode (i.e. whether you were a vaginal birth or a caesarean) and breast versus bottle feeding seeming to play a role. Some of these other factors include:

• Genetics
• Environment
• Age
• Stress
• Not enough sleep
• Lack of physical activity
• Too many ultra-processed foods and drinks
• Smoking and drinking alcohol
• Taking antibiotics [1].

Inflammation, gut barrier integrity, and gastrointestinal symptoms can all act as markers of poor gut health or an unhealthy microbiome, no matter whether it’s a result of factors in your control such as diet or out of your control such as genetics. The great thing to remember though is that there is strong evidence to show that in most cases, you can improve your gut microbiome and increase the presence of healthy microbes with a few simple steps [5].

How to improve your gut health naturally

While gut health is still being heavily researched, there are a number of lifestyle changes that have been shown to have a positive effect on nurturing your gut microbiome and overall good health, In particular, eating more plant foods and whole grains, engaging in more physical activity, getting more sleep and reducing stress have been proven to improve gut health. It's all good and well to know that, but what's that look like in action?

Eat more fibre and plant diversity

What you eat and the diversity of your diet plays a really significant role in your gut health, and studies have shown that the best way to maintain a healthy and diverse microbiome is to eat prebiotic foods. We'll unpack what exactly prebiotic foods are a little later, but for now, just know that these are largely fresh wholefoods from plant sources like fruits, vegetables, beans and legumes, nuts and seeds, and whole grain breads and cereals [1].

All of these types of foods are high in dietary fibre and are known to positively affect the function of the gut, from the digestion and absorption of essential nutrients, to the speed in which we digest something, to the consistency and quality of how we waste what we don’t need. On top of that, a diet rich in fibre has been found to reduce the risk of gastrointestinal or gut-based conditions such as constipation, Crohn’s disease, bowel cancer, heart disease and type 2 diabetes [3].

Eating a wide range of fruits and vegetables also is simply healthy eating, mixing up the other vitamins, minerals and nutrients in your diet, leading to a more diverse and healthier microbiome. Experts suggest aiming to eat at least 30 different types of plant-based foods a week, so next time you find yourself at the grocery store, aim for a diverse range of fruits, vegetables, nuts and grains [1].

Include fermented foods

Fermented foods, also known as probiotic foods (and again, more on that later) have also been found to be a great addition to your diet when it comes to influencing gut health. These are foods where the sugar content has been broken down by bacteria or yeast prior to it being consumed, which makes them full of beneficial bacteria that your gut loves. Some fermented foods include:

• Yoghurt
• Sourdough
• Kimchi
• Sauerkraut
• Kefir
• Tempeh
• Miso; and
• Kombucha [2].

By eating fermented foods, you introduce new and diverse bacteria to your gut, encouraging a healthy gut microbiome that can have you feeling better than ever.

Stay hydrated

You may get tired of hearing about it, but drinking more water really is one of the most important things you can do for your health. Not only does it assist with the breakdown of foods, but it helps with nutrient absorption and transportation, stabilises your core body temperature, aids in the production of mucus to protect your digestive tract, and softens your stool to prevent constipation. A link has even been found between constipation and less diversity in your gut microbiome, so ensuring that you drink around four to six cups of water per day, or eat foods with a high water content such as watermelon, not only keeps you hydrated, but supports your gut health [3].

Manage stress

Ever find yourself feeling a little queasy when you’re overworked, worried, or under pressure? You wouldn’t be alone, in fact, increased and chronic stress has been proven to manifest itself in digestive discomfort as it causes hormones like adrenaline and cortisol to spike, which in turn can cause heartburn, diarrhea, constipation, and stomach pain.

As a result, that gut-brain connection is known to be both a real one, and potentially a serious one. While stressful events are often out of our control, we can alleviate some of the side-effects of it through relaxation techniques such as deep breathing, exercising regularly and meditation in a way that supports our overall wellbeing [3].  

Prioritise sleep

Recent research has indicated that certain bacteria within your gut microbiome may impact your sleep patterns, just as your sleep patterns may impact your gut microbiome. Aiming for seven to nine hours of sleep a night can significantly support your overall health, and if you’re struggling to achieve it, or suffering from sleep disturbances, speaking to your doctor about gut health and sleep aids might help in more ways than one [3].

Move your body regularly

While the relationship between exercise and weight loss may be well documented, we often understate the ways exercise also simply helps our bodies to function. We’re mechanical creatures in a lot of ways, and regular movement even just through walking, swimming and cycling stimulates our muscles and our organs. When it comes to the gut specifically, exercise actually even helps our digestive tract to move food and liquids through the body, keeping your microbiome active and working [1].

Research has shown that people who are sedentary actually have different gut microbiota characteristics than active people, and even doing a few hours of aerobic exercise and resistance training a week can lead to real improvements when it comes to gut health [3]. In other words, if you’re not already working out, finding some simple exercise that gets you moving a few times a week can lead to a much healthier you.

Limit alcohol, ultra-processed foods and artificial sweeteners

Alcohol, highly processed foods such as burgers, deli meats and fried foods, and artificial sweeteners are harder for your body to digest and as a result can have a real impact on your gut health.

Sticking to wholefoods high in prebiotic fiber and good fats such as lean meats and fish, nuts and dark chocolate offer a vastly better support to your digestive system and can promote a healthier gut [4].

Prebiotics vs probiotics: what's the difference?

While we mentioned that fibre was a prebiotic up above, we didn’t quite explain what that meant, so: let’s explain! Put simply, prebiotics are nutrients that foster the growth and production of good bacteria in the gut. In other words, they’re a sort of fertiliser that helps contribute to a healthy gut environment.

On the other hand, probiotics are a living microorganism that introduces healthy bacteria to your microbiome. So they’re like the lovely sapling plant you get from the farmer’s market, ready to be planted in your garden and strong enough to strangle out the weeds aka that harmful bacteria that you want out of your microbiome.

They’re both an important part of your gut ecosystem as a result, and ensuring that you get enough of both is a vital way of supporting your gut health [6].

Prebiotic foods are generally high fibre food, so in vegetables such as onion and garlic, legumes such as chickpeas and lentils, wholegrains such as oats and wholemeal bread, and nuts, such as almonds and pistachios [1]. You can add more prebiotic foods to your diet through adding legumes to a salad or garlic to a casserole, oats to your muffins, or even just by grabbing a slice of wholegrain toast on your way to work.

Probiotics are generally found in fermented foods such as yoghurt, miso, kimchi, and sourdough bread [2]. In that sense, eating probiotic foods is as easy as grabbing a spoon and opening the fridge and grabbing out a pot of your favourite breakfast.

You can also get probiotics as a supplement. These can sometimes be really beneficial, particularly if you’ve recently been on antibiotics, which are designed to kill probiotics as a part of getting rid of the bad bacteria that makes you ill (unfortunately they can't yet discern between what's helpful and harmful when it comes to bacteria), but probiotic supplements also aren't necessary if you are consuming a healthy and diverse diet, and may even impede your microbiome’s natural recovery [6]. As a result, speaking to a healthcare professional or practicing dietician prior to commencing a probiotic supplement is always a good idea.

Can you heal your gut?

While we can talk for days about how to improve gut health, it's the question of whether or not you can heal it that often finds its way into the headlines these days, and the short answer to that is no, you can’t heal your gut health.

Like any ecosystem, there’s no one stop shop to healthy gut microbiome, and while many online will promise miracle cures in colon cleanses or supplements, at the end of the day, all you can really do is nurture your gut microbiome through a healthy and balanced diet, regular exercise, adequate rest and reducing stress where you can [1].

Not sure where to start when it comes to those sorts of lifestyle changes? Juniper can help.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dieticians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

When should you speak to a professional about gut health?

If you are regularly experiencing gastrointestinal issues such as diarrhea, constipation or excessive gas, are having issues sleeping, or are regularly getting sick, speaking to your doctor about your gut health may help you work on a new diet and exercise plan to help improve your life.

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