From meal ideas to relaxation techniques, check out our top tips for weaving gut-friendly habits into your everyday lifestyle
Thanks to the likes of Professor Tim Spector OBE, Dr Megan Rossi, and not to mention #GutTok, we’re all a little more clued up on the importance of our gut health these days.
Now, there’s no such thing as a gut cleanse, detox or ‘quick fix.’ Supporting gut health is all about adopting sustainable lifestyle habits that can help to support your digestion in the long term.
Here, we take a look at how you can incorporate gut-friendly practices into your existing lifestyle to help keep your body as happy and healthy as possible.
What do we mean by supporting gut health?
Our gut is full of trillions of bacteria, viruses and fungi, which are collectively known as the gut microbiome. The microbiome helps support digestion, your immune system and, according to new research, even your brain health.
When it comes to supporting the gut, it’s all about getting the balance right, and keeping the good bacteria in our gut thriving.
Top tips for making healthy changes – & sticking to them
Before we go any further, it’s important to acknowledge that we all have busy lives, and it can sometimes be a little tricky to make big changes to an existing lifestyle – not to mention stick to these changes. So, when it comes to supporting gut health, we recommend adopting a few small habits at a time and weaving these into your existing weekly routine.
Pick your area of focus, and really be honest with yourself. Are you a snacker and do you need to make gut-friendly swaps to tackle this? Do you know that you’re not an evening gym goer and might need to incorporate a morning exercise routine into your day?
Think about the changes you might need to make to support your gut and go from there. Apps can be helpful to track your progress and keep you accountable, while food diaries can also be useful for helping you work out what might be upsetting your gut or digestive system.
To help you start (or continue) your journey, we’ve put together some of our top tips for adopting more gut-friendly habits.
Diet & gut support
Eating a healthy, balanced diet is really important for our digestion. A diverse range of plant foods is important for maintaining a diverse microbiome, and fermented foods with live cultures, such as kimchi or kefir, are also great for supporting the balance of good bacteria in your gut.
Here, we explore some top tips for adopting more gut-friendly ways of eating:
1. Start the day right
They say breakfast is the most important meal of the day, so why not make it an important one for your gut too. Pop some kefir yoghurt on your overnight oats for a bowl packed with both friendly bacteria and fibre, or try a veggie-filled shakshuka if you have a little more time.
2. Weave more fermented foods into your meals
Some research suggests that fermented foods may help to increase the number of good bacteria in your gut. So, why not add sauerkraut to your lunchtime salad, grab a kombucha to sip throughout the day or snack on a live yogurt in the afternoon.
3. Think fibre, fibre, fibre
Fibre is great for our digestive system, and according to the NHS, we should all be eating around 30g per day. However, if you don’t normally have much fibre in your diet, it is important to introduce it gradually.
When it comes to meals, switch white rice or bread for wholegrain versions, make sure you’re incorporating lots of different fruits and veggies into your diet, and try adding pulses and beans to some of your everyday meals, such as spaghetti bolognese, curry or chilli.
4. Ditch the fat
Fried and fatty foods can be harder for the body to digest, so ease your stomach’s workload by cutting down on these if they are frequently part of your meals. Try swapping to skimmed milk, go for lean meats over burgers and limit fried foods and takeaways.
You should also avoid high-processed foods and foods that contain lots of salt, refined sugars and artificial sweeteners.
5. Try to eat 30 plants a week
Research shows that eating 30 different plants a week can help to support a diverse gut microbiome. Plants doesn’t just mean fruits and veggies, it also includes legumes, nuts, seeds, wholegrains, herbs and more.
For more advice on this, check out our handy guide to eating 30 plants a week.
6. Enjoy meat-free days
Eating meat does have its own health benefits, think high protein and lots of iron, but diets with moderate amounts of meat and high in fruits and veggies have been linked to a more diverse gut microbiome. Try to have small portions of meat where you can and maybe even incorporate some meat-free days into your week.
7. Take time with your food
When it comes to actually eating your food, take your time with it. Basically, eat slowly, chew lots and really be present in the moment.
Hydration & gut support
Staying hydrated is super important for our bodies for a number of reasons, but fluids are also key for digestion as they help keep food moving throughout your intestines properly. The NHS recommends we should all be aiming for around six to eight glasses of fluid a day.
If you’re struggling to drink enough, try these tips for upping your hydration:
1. Use a refillable bottle
A refillable water bottle is handy to keep you hydrated at home, work and on-the-go. You can even get bottles with time markers, to remind you when you need to drink throughout the day.
2. Add flavour
If you don’t love water on its own, try adding a slice of lemon or lime – or switch to sparkling water for something a little more fun.
3. Swap coffee for herbal tea
Caffeine can sometimes play a little havoc with our digestive system, so try swapping your daily coffee for a herbal tea.
In need of a little more hydration help? Take a look at our top tips for drinking more water.
Everyday stress & digestion
Your gut is sometimes referred to as your second brain. Research shows that there’s a connection between the gut and the brain, called the gut-brain axis, and there’s emerging evidence linking the gut microbiome to mental wellbeing.
So, with long-term everyday stress and anxious feelings potentially having an impact on your gut (and vice versa), we take a look at ways you can help manage everyday stress:
1. Switch the screens for reading, journaling or yoga
We’re all probably guilty of spending a little too much time scrolling on our phones or binge watching a new TV show. But swapping screen time for activities like reading, journaling or gentle yoga can be just what we need to relax and unwind.
Need help with your digital detox? Check out our 10-step guide to digital detoxing.
2. Try a deep meditation class
Meditation can be great for lowering stressful feelings, and some early research even suggests that long-term deep meditation may regulate the gut microbiome.
Look for a class near you, or if you’re just starting out, apps like Headspace are great to try at home.
3. Treat yourself to a massage
Now, this one isn’t necessarily an every week occurrence, but treating yourself to a massage or facial every so often might help you to feel more relaxed. And for an at-home version? A self-care night in can be just as relaxing – think bubble bath, candles, face mask and a good book.
If you’re concerned about your mental wellbeing, make sure to speak to your GP. If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call 111, speak to your GP or the Samaritans on 116 123, or text Shout on 85258.
Exercise & gut support
Exercise can also be great for reducing stressful feelings – which, as we’ve mentioned, is good for your gut. Not only can physical activity help to lower the level of stress hormones in your body, it can also help to increase your brain’s production of endorphins (the “feel-good hormones”).
The NHS recommends we should all aim to do at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week, plus strengthening activities at least twice a week. However, make sure to speak to your GP before starting any new forms of exercise if you have an existing medical condition or have not exercised in a while.
Here’s our top tips for incorporating exercise into your lifestyle:
1. Walk it off
Whether you’re getting some morning fresh air, heading out on a walking meeting or enjoying a post-work stroll, get outside for some gentle exercise whenever you can.
2. Get active around your schedule
Sometimes sitting down and relaxing when you get home is an instant motivation killer. Try planning your activity to fit in before you get home, so you can get your exercise in before you get too comfy!
Or, if you think you’re more of a morning mover, set your alarm 30 minutes earlier to squeeze in a jog or workout before you start your working day.
3. Try something new
While consistency is key when it comes to exercise, keeping things fresh and interesting is also important – whether that’s trying a new gym class or hitting a Parkrun for the first time.
Need a little extra support with your digestion?
While these shouldn’t be your first port of call (or a long-term solution), if you do find yourself needing extra support, there are various stomach and bowel products available.
So, when it comes to keeping your gut happy, it’s all about adopting healthy habits that work for you. Start with fitting some of these steps into your week and go from there. This won’t be an instant fix, you’ll need to give your digestive system time to adjust to the changes, but making sustainable changes means you’ll be on the right path for supporting your gut health.
Having said that, if you’re worried about your gut or digestive health, or if you have any symptoms, speak with your GP.
Frequently asked questions
How do you flush out a bad gut?
As we’ve mentioned, there’s no ‘quick fix’ for a gut reset, but adopting healthy habits including: eating a varied, balanced diet with enough fibre, managing your everyday stress levels, staying hydrated and regularly exercising can help to support your gut.
Is coffee good for the gut?
There isn’t currently enough evidence to determine whether coffee is good or bad for the gut.
In terms of caffeine intake, health organisations suggest that most people can safely consume up to 300mg of caffeine a day. Some people are advised to drink less though, for example the NHS suggests that pregnant women consume no more than 200mg of caffeinated coffee per day.
Can you reset your gut by fasting?
Some studies seem to show that intermittent fasting may be beneficial to the gut microbiome, but more research needs to be done to understand this further. Not everyone can safely fast however, so speak with your GP if you’re considering it.
