Everyone has heard the saying, ‘Trust your gut,’ but do you actually know what your gut does? Your gut does a lot more than just digest food; it’s a control centre for your health and wellbeing, controlling immunity, mood, energy and even brain function.

Despite its significance and importance for health, gut health is often overlooked. Modern diets, stress, antibiotics and lack of sleep can very easily throw off our digestive system. As digestion is a key part of daily function, gut health has a huge effect on well-being and overall quality of life. But how do you understand your gut, and how do you improve your gut health for the better?

This guide breaks down what gut health really means, why it matters and how you can restore balance to your body naturally through diet, lifestyle and smart habits. The first thing, however, is understanding what a gut is and why it’s so vital to every part of the body.

What is gut health?

Gut health refers to the function and balance of your gastrointestinal system, which controls the breakdown of food in the body and eliminates waste. The gut contains trillions of bacteria, fungi and microbes in the gut microbiome that live and thrive inside.

The microbiome is an ecosystem that is made up of both good and bad bacteria. A healthy gut has the right balance of these microbes that helps digestion, produces vitamins and regulates your immune system. It’s extremely significant as 70% of your immune cells are in your gut, and these immune cells, which are the body’s defence team, are protecting against bacteria, viruses and any sickness that may come your way. These immune cells don’t just fight infections; they repair tissue and keep inflammation under control.

Your gut also communicates with your brain through the gut-brain axis, meaning that it has huge effects on cognitive function and mood. This means when your gut is more balanced, you can think clearly and also feel better, especially as improving your gut prevents dysbiosis, which can lead to anxiety, fatigue and chronic inflammation.

Signs of poor gut health

Poor gut health has an array of symptoms ranging from physical symptoms, mental and emotional symptoms and underlying causes of and why you shouldn’t ignore it, to improve overall health.

Common physical symptoms- Very common physical symptoms of poor gut health are frequent bloating, gas, constipation or diarrhoea, high amounts of food intolerances or sensitivities and unexplained weight changes. Another prominent symptom is chronic fatigue, which is prolonged tiredness which can hugely affect everyday life.

Mental and emotional signs- Gut health also has an affect on mental health and emotional state. Brain fog, anxiety and depression can be signs of poor gut health as the gut controls serotonin levels, also known as the happy hormone, which greatly affects mood. This also has an effect on sleep quality, with poor gut health leading to poor sleep quality and even insomnia in severe cases.

Underlying causes_ There are some underlying causes that affect gut health, including a highly processed diet with food that is packed with preservatives. Chronic stress and overuse of antibiotics can also lead to poor gut health as they alter digestion. The final underlying cause can be a lack of fibre, which causes an imbalance in the gut microbiota and damages the mucus of the colon lining.

If this sounds like you, don’t worry, the gut is incredibly adaptable, and with the right change, you can repair and strengthen your gut to avoid further harm. Ignoring these symptoms can lead to IBS, autoimmune diseases and even metabolic disorders.

How to improve gut health naturally

There are ways to significantly improve your gut health naturally through food, stress, sleep and exercise, so that your body feels brand new.

Eat a gut-friendly diet.
Increased fibre intake- Increasing fibre intake can help feed beneficial gut bacteria, which in turn balances your gut biome. Foods such as fruits, beans, lentils, oats and whole grains are high in fibre and perfect to add to your diet throughout all meals of the day.
Add fermented foods- Yoghurts, kefir yogurts from Biotiful, sauerkraut, miso and kombucha contain natural probiotics that replenish healthy bacteria. These can be combined with fruits and oats for a gut-healthy breakfast.
Limited processed foods- Processed foods contain preservatives, added fats and large amounts of salt and sugar, which feed harmful bacteria and throw off your microbiome balance.
Stay hydrated- Water supports hydration and helps to maintain a healthy intestinal lining.
Include probiotics and prebiotics.
Prebiotics- These are foods that feed good bacteria, such as bananas, garlic, onion, asparagus and leeks.
Probiotics- These are live bacteria that are found in supplements and fermented foods that are previously mentioned such as kefir.
Manage stress levels- Stress hormones such as cortisol can greatly affect gut bacteria and slow digestion. This can lead to poor gut health and weight gain. To counteract this, try mindfulness, deep breathing, yoga or a daily walk to destress and feel peaceful.
Prioritise quality sleep- Poor sleep disrupts digestion and hormone regulation; therefore, aiming for 7-9 hours a night will aid gut health. Exercising and eliminating phone time before bedtime can also help to optimise sleep.
Move your body regularly- Daily moderate exercise can stimulate intestinal activity and promote healthy microbial balance. Try to aim for some physical exercise 2-3 times a week.

When to seek professional help

There are natural ways to improve gut health; however, there are some symptoms which you should go and visit a doctor about if they are daily and persistent.

Persistent digestive comfort such as bloating, pain and irregular bowel movements
Continued unexplained fatigue or weight loss
Ongoing food intolerances
Symptoms of anxiety or low mood that could be gut-related

Professionals such as gastroenterologists, nutritionists and functional medicine practitioners can identify underlying issues such as food sensitivities that could be causing gut problems. These professions can test stool to analyse microbiome health, blood tests for nutritional deficiencies and allergy and intolerance testing, which can’t be solved through lifestyle changes.

Final thoughts

Your gut isn’t just about digestion; it’s a cornerstone of overall health, boosting immunity, improving mood, and improving overall quality of life. By nourishing your gut with the right food, managing stress and maintaining healthy habits, you can restore energy and balance from the inside out. So what are you waiting for? Start with one simple change a day, whether it’s adding more fruit or oats into your diet or managing stress through daily exercise. Your gut and your whole body will thank you.