Dr Azeem says public awareness of gut health has grown sharply in recent years (Image: Humphrey Nemar/Getty)
Questions about how to improve gut health come up all the time. For many people, the gut is simply where food is broken down, but its role in the body is far wider. It is home to trillions of microscopic organisms, helps regulate the immune system, sends signals to the brain and provides an essential defence against harmful bacteria, viruses and other unwanted substances.
What is the gut microbiome?
Within the digestive tract is a vast community of bacteria, viruses and other microbes collectively known as the gut microbiome. While bacteria are often linked with illness, the majority found in a healthy gut are either beneficial or cause no harm at all.
These tiny organisms carry out crucial work every day. They assist with breaking down parts of food the human body cannot digest by itself, particularly certain forms of dietary fibre. As they do this, they create substances that feed the cells lining the bowel and help support overall wellbeing.
Experts increasingly recognise that a varied, balanced gut microbiome is a key part of keeping the digestive system healthy.
How does the gut support your health?
But digestion is only one part of the gut’s job. One of its most significant functions is helping to support and shape the body’s immune defences.
A large proportion of the body’s immune tissue is located in the gut. There, it works to tell the difference between everyday foods, helpful bacteria and microbes that may pose a threat. This delicate process helps guard against infection while reducing the risk of unnecessary immune responses.
The gut is also in constant conversation with the brain, using nerves, hormones and chemical messengers in what is known as the gut-brain axis.
Another important function of the gut is acting as a protective barrier. The lining of the intestine allows nutrients and water to pass into the bloodstream while preventing harmful bacteria and toxins from entering the body. Maintaining this barrier is essential for good health.
How can you improve your gut health?
Fortunately, many of the things that promote good gut health are the same habits that improve general health. Eat a varied, fibre-rich diet. Fibre is one of the most important nutrients for a healthy gut.
Good sources include vegetables, fruit, beans, lentils, wholegrain bread, oats, nuts and seeds. Eating a wide variety of plant-based foods helps support a diverse gut microbiome and also reduces the risk of constipation.
- Limit ultra-processed foods. Diets that contain large amounts of highly processed foods are often lower in fibre and higher in salt, sugar and unhealthy fats. Replacing these foods with more minimally processed alternatives such as fruit and vegetables will benefit both your gut and your general health.
- Stay well hydrated. Drinking enough water supports normal digestion and helps fibre work effectively, reducing the likelihood of constipation.
- Exercise regularly. Regular physical activity benefits the digestive system as well as the heart, lungs and muscles. It also helps maintain a healthy weight, which leads to better overall health.
- Get enough sleep. Good-quality sleep supports many aspects of health, including the normal functioning of the immune system. Maintaining a regular sleep pattern is an important part of a healthy lifestyle.
- Avoid unnecessary antibiotics. Antibiotics are essential for treating bacterial infections but they can also disrupt the normal balance of bacteria in the gut. They should therefore be used only when they are genuinely needed and prescribed by a healthcare professional.
- Don’t smoke and keep alcohol within recommended limits. Smoking and excessive alcohol consumption lead to a wide range of health problems, including those affecting the digestive system. Avoiding smoking and drinking alcohol in moderation are important steps towards maintaining good gut health.
Some people also choose to include fermented foods such as yoghurt with live cultures or kefir in their diet. These foods may benefit some people, but the evidence for their benefits is still evolving, and they should be seen as part of a healthy overall diet rather than a quick fix.
Avoiding unnecessary antibiotics can help keep gut bacteria balanced (Image: Getty)
Beware of common myths
Interest in gut health has grown rapidly in recent years, and with it the number of products claiming to improve it. Many supplements, probiotics and “detox” programmes promise
dramatic health benefits.
While some specialised treatments have an important role in specific medical conditions, there is currently little evidence that healthy people need expensive supplements or detox diets to maintain a healthy gut.
The strongest evidence supports simple lifestyle measures such as eating a balanced, fibre-rich diet, exercising regularly, sleeping well and avoiding smoking.
The bottom line
Your gut is much more than a digestive organ. It supports your immune system, communicates with your brain, helps protect your body from harmful microbes and allows you to obtain the nutrients you need from food. Looking after it does not require complicated diets or expensive supplements.
For most people, the best approach is simple: eat a varied diet rich in fibre, stay active, sleep well, drink enough water, avoid unnecessary antibiotics, limit ultra-processed foods and avoid smoking.
These everyday habits will not only support your gut but also contribute to better overall health throughout your life.
