How to get better gut health

Gut health is one of the biggest areas of interest in wellness according to McKinsey’s Future of Wellness research, which surveyed 5,000 consumers in China, the United Kingdom, and the United States.

They wrote: "More than 80 percent of consumers in China, the United Kingdom, and the United States consider gut health to be important—and more than half of respondents said it will be a higher priority over the next two to three years. People in China and the United States are more likely to take probiotic supplements, whereas UK consumers typically choose foods with probiotics, including kimchi, kombucha, or yogurt."

Of course, for many people in the spa world or with an interest in health and wellbeing, this won't be big news. Gut health has been a growing area of interest amongst nutritionists and health advocates for a number of years. Having started as something of a niche topic, it's grown both in awareness and statistical backing.

We ourselves have been talking about it for over a decade, with much thanks to the esteemed Clinical Nutritionist, Stephanie Moore. At the time, she worked (in part) at Grayshott Spa, a health spa destination which sadly closed its doors after the pandemic. She wrote of the gut brain axis:

"It is a direct communication between the liver, gut and how brain chemistry is managed via the vagus nerve. There are studies proving that our gut bacteria has a direct impact on anxiety levels and stress resilience."

In addition, last year, Netflix also joined the conversation with the release of Hack Your Health: The Secrets of Your Gut. Perhaps that is the ultimate accolade for a health trend that has captured the zeitgeist.

In a report produced by Core, the UK’s only charity to fund research into gut, liver, intestinal and bowel illnesses, in partnership with Danone, it found that 10% or more of a GP's working life can be spent consulting on digestive issues. In addition, the research indicated that 43% of the UK population have experienced tummy problems, but 41% have never visited a doctor about it. With that in mind, some of the most commonly asked questions about gut health include:

• What is gut health?
• Why is gut health important?
• What are the signs of poor gut health?
• How do I correct my gut health?
• What foods should I avoid for better gut health?

Here are a few answers to start you on your gut health journey.

What is gut health?

In broad terms, gut health is about the wellbeing of your gastrointestinal (GI) system, including your stomach, small intestine, and large intestine. Much of that conversation is to do with the different types and levels of bacteria that you have in your gut in order to keep it healthy. There are good bacteria and bad bacteria, which form a complex ecosystem called the gut microbiota. The health of this microbiome is essential for good gut health.

Why is gut health important?

Increasingly the research shows that gut health has an impact on our wider wellbeing, including our mental health. In addition to helping us digest food and feel comfortable, The Cleveland Clinic writes that the gut microbiome has a symbiotic relationship with us, it's 'host' - so we look after it and it looks after us. If it isn't looked after then everything starts to go a bit awry. While we're still learning about the wide reaching impact of the gut (sometimes referred to as the 'second brain'), is linked to the wellbeing of:

• Our immune system
• Nervous system
• Endocrine system

What are the signs of poor gut health?

The signs of poor gut health can be varied and at times nebulous, ranging from digestive issues to skin problems and mood changes. These are listed by Department of Health, State Government of Victoria, Australia's Better Health website as, but not limited to:

• Digestive symptoms – such as gas, bloating, constipation, diarrhoea and heartburn
• Sleep disturbances or fatigue
• Mood/emotional state – such as high stress, low mood or anxiety
• High frequency of infectious illnesses

How do I correct my gut health?

The National Institutes of Health writes that "Multiple factors contribute to the establishment of the human gut microbiota during infancy. Diet is considered as one of the main drivers in shaping the gut microbiota across the life time."

Other things that are considered bad for gut health range from poor sleep to stress, smoking, alcohol, processed foods, sugar, and taking antibiotics - amongst other things. That isn't to say not to take antibiotics if you need them, but to consider supporting your body with prebiotic and probiotic foods before, during and after a course.

As with all things health related, looking after our gut health is an ongoing exercise that's about healthy habits rather than quick fixes. There are lots of things that can help, from minimising processed foods and refined sugars in your diet to increasing the number of fermented foods that you eat, having plenty of vegetables, and minimising your alcohol intake.

Clinical Nutritionist, Stephanie Moore's recommendations for foods to increase and foods to avoid to improve gut health - you can read her expert advice by following the link below.