Gut health: what it is and how to improve it

What is gut health?

Gut health describes how well your digestive system works. Your gut includes your stomach and intestines, and the bacteria and other microbes that live there, known as your gut microbiome. The British Nutrition Foundation says there are more than 100 trillion microbes in the gut. Beneficial bacteria help crowd out harmful ones, and some make vitamins, including B vitamins and vitamin K.

Why does gut health matter?

Your gut affects more than digestion. The British Nutrition Foundation notes that around three quarters of the immune system is in the gut, and researchers are finding links between the gut microbiome and many parts of health. Much of this research is still at an early stage, but looking after your gut is a sensible part of looking after your overall health.

Is your gut linked to your mood?

Your gut and brain are connected, sometimes called the gut-brain axis. This is one reason why stress can upset your stomach: the NHS lists stomach problems among the physical signs of stress. Scientists are studying whether gut bacteria can affect mood, but the British Nutrition Foundation says more research is needed to understand how the brain and gut communicate. There is not yet enough evidence that changing your diet will treat anxiety or depression, but a healthy diet is good for both body and mind.

What can affect your gut?

Common signs that your gut is not working well include wind, bloating, constipation, diarrhoea, heartburn or indigestion and stomach discomfort. Many things can play a part. The NHS lists not eating enough fibre, the side effects of some medicines, and stress, anxiety or depression among the causes of constipation, for example.

How can you improve your gut health?

There are no quick fixes, but everyday habits make a real difference, and your gut responds to them quickly. One study published in Nature found that the gut microbiome changed within a single day of a change in diet.

Fibre is one of the most important things for a healthy gut. UK government guidelines recommend adults aim for 30g a day, but the NHS says most adults eat only around 20g. Fibre helps prevent constipation, and the British Nutrition Foundation explains that some types provide food for beneficial gut bacteria. Good sources include fruit and vegetables, wholegrain bread, pasta and rice, oats, beans, lentils, chickpeas, nuts and seeds. The NHS advises increasing fibre gradually and drinking plenty of water and other fluids.

Variety matters too, because different foods feed different bacteria. Guts UK recommends eating a variety of plant foods. Fermented foods such as natural yoghurt, kefir, sauerkraut and kimchi can be part of a varied diet, although the British Nutrition Foundation notes that the types and amounts of microbes in them are not consistent, so they are not always considered true probiotics.

Staying active helps food move through your gut. The NHS says a daily walk or run can help you poo more regularly. Getting enough sleep and finding ways to manage stress help too.

Do you need probiotics?

Most people do not. Guts UK says that if you have a healthy gut and no digestive symptoms, it is better to eat a variety of plant foods than to take a probiotic. There is some evidence that probiotics can help prevent diarrhoea caused by antibiotics. Ask a pharmacist or GP if you are thinking of taking them.

When should you see a GP?

The NHS advises seeing a GP if you notice changes in your poo that are not usual for you, blood in your poo, losing weight without trying, tummy pain or bloating. These symptoms are often caused by something minor, but it is important to get them checked.