Gut health has been one of the biggest wellness trends this year—and for good reason. Our gut influences nearly every aspect of our well-being, from digestion and weight management to mood and cognitive function. When it's out of balance, it can lead to discomfort, pain, and even feelings of low energy or stress. That’s why prioritising gut health is essential for overall wellness.
With so much information out there, it’s easy to feel overwhelmed. To simplify things, here are seven practical steps to help you start healing your gut today.
1. Move Your Body
Did you know that exercise can positively affect your gut bacteria? Research strongly supports this. A major study on elite rugby players found that exercise increased the diversity of gut microflora, reduced inflammation, and improved gut barrier function. It also enhanced body composition and influenced the microbial metabolites produced in the digestive system.
Simply put—because most of our immune system lives in the gut, regular exercise helps strengthen both our gut microbiome and immune function. Even something as simple as a walk before or after a meal can make a noticeable difference.
2. Healthy Food = Healthy Gut
Consistent exercise and a nutritious diet are the ultimate duo for a healthy gut—each complementing the other for maximum impact. One of the most effective ways to support digestion is by eating with gut health in mind. A well-balanced diet rich in colourful fruits and seasonal vegetables is a simple yet powerful way to nourish your digestive system and promote healing.
To keep a healthy balance of good bacteria, focus on nutrient-dense, gut-friendly foods. Fermented options like properly cultured yogurt, sauerkraut, and kimchi help boost beneficial bacteria, strengthen natural immunity, and support overall digestive health. Meanwhile, fibre-rich foods—such as chia and flax seeds, leafy greens like chard and asparagus, and fruits like pears—provide essential nutrients and fuel the good bacteria in your gut, helping to enhance energy levels and overall well-being.
3. Prioritise Relaxation
Our gut responds to how we feel, and challenging situations can sometimes throw digestion off balance. Ever noticed the sudden urge to run to the bathroom before a big event? That’s because heightened emotions can influence gut movement, sometimes speeding things up or slowing them down. Finding ways to unwind—whether through deep breathing, gentle movement, natural remedies or quiet time—can help support a more balanced digestive rhythm.
4. Know What’s in Your Supplements
Adding the right supplements to your diet can be a great way to support gut health. Some commonly used options include:
- Vitamin C – Contributes to gut lining maintenance.
- Magnesium Bisglycinate – Can play a role in muscle function in the digestive tract.
- Zinc – May support enzyme function involved in digestion.
- Vitamin D – Plays a role in immune regulation within the gut.
- Vitamin B – Can assist in nutrient absorption.
- Collagen – May help with bloating and sluggish digestion.
When choosing supplements for gut health, quality matters. Look for clean, high-quality options that are free from additives, fillers, and binders to ensure you're getting the best support for your digestion.
5. Hydration is Key
Staying hydrated is essential for healthy digestion. Drinking water before and after meals helps move food through the digestive tract, ensuring it breaks down properly for nutrient absorption. Water also plays a crucial role in transporting nutrients to where they’re needed and flushing out waste through the digestive system.
Additionally, the stomach has natural acids that help break down food, and water supports this process by keeping everything balanced. Prioritising hydration throughout the day can make a big difference in maintaining smooth digestion and overall gut health.
6. Be Mindful with Antibiotics
Antibiotics can disrupt the balance of your gut microbiota by reducing species diversity, altering metabolic functions, and even contributing to antibiotic resistance. While they are essential in certain situations, it’s important to use them only when necessary. Being mindful of antibiotic use can help support a healthier, more balanced gut.
7. Check for Food Intolerances
If you often experience digestive discomfort, even mild symptoms after meals, it could be due to a food sensitivity you’re unaware of. Certain foods may disrupt the balance of your gut microbiome, leading to bloating, discomfort, or other digestive issues. Identifying and adjusting your diet accordingly—whether through a food sensitivity test or simple elimination—can be a helpful step toward better gut health.
A healthy gut supports more than just digestion—it can play a role in immune function, cognitive health, mood balance, and even restful sleep. By incorporating these simple steps into your routine, you can help nurture your gut and, in turn, support your overall well-being.
If you have any further questions, reach out to our Nutrition Experts at hello@macanta.ie
