What is Good Gut Health?
In the health and fitness world, “Gut Health” is the new buzzword. The phrase “Good for your gut” is slammed on the front of food and supplements and you’re probably thinking…
“I don’t understand this whole gut thing.”
So here are 5 uncomplicated habits you can start doing to promote good gut health in your life.
Before we get into those though, it’s good to get clear on what’s going on in your gut. Inside your intestines lives a thriving community of bacteria that keeps everything working. When that balance gets thrown off, you can feel sluggish, tired, stressed, and bloated – so it’s important to keep that gut feeling good.
Habit #1 Get friendly with fibre
Much like a toddler or a pet, you’re responsible for feeding your gut. So making sure you feed it the ‘right’ stuff will make a difference.
Your gut thrives with fibre – that’s fruits, vegetables, wholegrains, beans, legumes, nuts, and seeds.
Your gut is at it’s best when it has a diversity of bacteria, and much like different people, different bacteria has different preferences, so diversity in fibre types is important as well.
Aim to eat at least 30 different plants across the week to feed multiple different types of bacteria.
Habit #2 Get a wiggle on
Exercise isn’t just for the gains—it’s for your gut too.
Moving your body regularly (we’re talking three times a week of moderate to high-intensity exercise) can boost gut health by increasing the diversity of your gut bacteria.
Get that heart rate up to promote your gut health, whether it’s a brisk walk, a gym session, or chasing the dog around the garden.
Plus, it helps reduce stress, which brings me neatly onto the next point…
Habit #3 Time to de-stressy
Stress doesn’t just mess with your head—it messes with your gut too. When you’re stressed, your body goes into fight or flight mode, releasing cortisol.
That cortisol impacts your gut and leads to inflammation throughout the body – short term this isn’t an issue - but long term… it can play havoc on your gut.
Managing your stress levels with techniques like journalling, meditation, and breathwork can be really helpful in the long and short term.
Habit #4 Sleep like it’s your job.
Skimping on sleep messes with your hunger hormones, leading to a growling stomach and sugar cravings.
One study showed that by sleeping more hours across the night, people reduced the amount of sugar they ate the next day.
Aim for 7-9 hours of good quality sleep per night. Keep your sleep environment screen-free, avoid caffeine after lunch, and get some natural light in the morning to set your circadian rhythm right.
Habit #5 Become the CHEW-bacca (terrible pun, apologies all around)
Practice mindful eating—take time to chew your food properly. Aim for 20-30 times per bite – it might sound mad, but it’ll help to reduce bloating.
Try adding a bit of breathwork, like box breathing, before meals to shift your body into “rest and digest” mode before you start eating.
Try these 5 habits to promote a healthier gut.
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