Why is gut health so important? And how to improve yours…

What is the gut microbiome?

Your gut is the home to trillions of bacteria, viruses, yeasts and other microorganisms, these are known as your gut microbiota. Emerging research suggests the microbiota, along with its collection of genomes (set of genetic material), together referred to as the microbiome, may well be as influential to your health as your inherited genes.

Each of us has a unique microbiome, with the diversity and abundance of the flora influencing our general health. Often, a reduced diversity in gut flora is seen in people with certain conditions such as irritable bowel syndrome (IBS) as well as metabolic disorders like obesity and type 2 diabetes.

Everything we eat and drink influences our delicate internal gut ecosystem. How we manage stress, how much or little we exercise, the environment we live in, the medications we take and even our genetics may all have an impact. In turn our gut health influences the following:

• Immunity – the gut microbiome plays a role in regulating our immune system. Alterations in gut bacteria may lead to autoimmune disorders and raised levels of inflammation.
• Brain health – the gut microbiome may affect how our brain works. Gut cells and the microbiome produce brain chemicals called neurotransmitters such as serotonin and GABA which may influence your mood.
• Nutrient absorption – the gut microbiome is crucial for the digestion and utilisation of nutrients. Macronutrients and micronutrients, including the B group of vitamins, are important producers of energy, and they also play a role in regulating our metabolism and mood.

How do I know if my gut is unhealthy?

There are a number of signs that may suggest this, including one or more of the following:

• Upset stomach – processing food and eliminating waste challenge an unhealthy gut. Symptoms may include excessive flatulence, bloating, constipation and diarrhoea.
• Unintentional weight changes – an unhealthy gut impairs regulation of blood sugar, absorption of nutrients and storage of fat, which may result in unintentional weight fluctuations in some people.
• Skin irritation – some studies suggest that inflammation of the gut may contribute to skin irritation and conditions such as eczema by causing ‘leaking’ of certain proteins.
• Frequent infections – 70 per cent of your immune system resides in your gut so if your gut health is compromised it’s likely your immunity will be too.
• Fatigue – nutrient absorption can be compromised by poor gut health and this may result in poor energy and tiredness.

Ten ways to improve your gut health

Diet changes

1. Eat insoluble AND soluble fibre to promote the growth of beneficial gut bacteria. These fibres act in different ways, the insoluble variety found in wholewheat and wholegrains provides bulk to your stools, allowing them to pass more easily, whilst your gut bacteria ferment soluble fibres found in oats, fruit and vegetables. Both types of fibre promote a healthy gut.

2. Reduce sugar intake – a diet high in processed sugar and refined foods may increase inflammation, this may decrease the amount of beneficial gut bacteria.

3. Eat a rainbow of fruit and vegetables – colourful fruit and vegetables provide polyphenols, these are plant chemicals that promote gut health. Studies suggest that by eating 30 different plant foods each week you may help increase the diversity of the microbes in your gut. This isn’t as difficult as it might sound because fruit, vegetables, nuts, seeds, herbs and spices all count.

4. Include fermented foods – when fermented foods are included regularly in your diet, they may provide benefits such as improved digestion. However, fermented foods are not right for us all and if you have a histamine intolerance you may need to limit or avoid them.

5. Use herbs and spices in your meals – herbs and spices are rich in plant compounds, like polyphenols, which may have a positive effect by stimulating gut bacteria and increasing the production of beneficial short chain fatty acids.

6. Reduce ultra-processed foods (UPFs) – highly processed foods are likely to contain low levels of fibre and high levels of additives and emulsifiers, which negatively affect the gut. Aim to swap UPFs for less processed foods, for example swap low-fat fruit flavoured yogurts for whole milk plain yogurt and fresh fruit.

Lifestyle changes

7. Work to manage stress levels – stress may slow or disrupt the digestive process. This can lead to maldigestion and prompt the growth of undesirable bacteria, increase intestinal permeability and alter the balance of the gut microbiome.

8. Limit alcohol intake – alcohol changes the ratio between beneficial bacteria and pathogenic. Find more tactics to cut down your alcohol intake.

9. Stay physically active – moderate exercise boosts the level of gut microbes, producing a substance called butyrate. This has many health benefits, including helping to curb hunger and improve digestion.

10. Prioritise sleep – poor sleep can disrupt the balance of gut microbes and lead to poor gut health. Work to improve your sleep with these practical tips.

If you are experiencing gut issues speak to your GP because a specialist diagnosis may be required. It is advisable to refer to your GP or a registered dietician before making any significant changes to your diet.

Enjoyed this and want to know more about gut health? Read these….

Why eat 30 plant foods a week?
Top 10 probiotic foods to support your gut health
Does gut health affect weight?
How does diet affect gut health?
How to avoid indigestion
Top 8 foods for better digestion

How do you support your gut health? Comment below and let us know…

This page was reviewed on 17 July 2025 by Kerry Torrens

Tracey Randell is a qualified nutritionist (MBANT) and Institute for Functional Medicine practitioner (Dip BCNH, IFMCP, CNHC). She lectures at the nutrition college where she trained on various subjects including IBS, coeliac disease, the gut-brain axis and food intolerances. She also offers postgraduate training to other healthcare professionals.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.