Gut Health

Dietary fibre

Dietary fibre is essential for maintaining overall digestive health and supporting long-term wellness. Fibre includes the indigestible parts of plant foods that move through the gastrointestinal tract, promoting regularity and contributing to various metabolic functions.

Traditionally, fibre has been classified as either soluble or insoluble, with each type thought to offer different benefits. However, recent research shows that this simple classification is outdated and does not fully reflect the complexity of dietary fibres or their effects on the body. Some fibres that dissolve in water (traditionally called soluble) form a gel-like substance that can slow digestion, helping to regulate blood sugar levels and lower cholesterol. Common sources include oats, barley, beans, lentils, chickpeas, apples, pears, oranges, carrots, and sweet potatoes. Fibres that do not dissolve in water (traditionally called insoluble) add bulk to stool and help food move more quickly through the digestive system, preventing constipation. These are found in whole wheat, brown rice, quinoa, nuts, seeds, cauliflower, green beans, celery, and the skins of many fruits and vegetables. The way in which different fibres interact with the gut helps explain why some fibres improve digestive symptoms, while others might cause discomfort.

For managing symptoms such as bloating and abdominal pain, fibre supplements may be helpful. Soluble fibre supplements (found in products such as Fybogel) can regulate bowel movements and reduce symptoms. On the other hand, there is little evidence to support using insoluble fibre supplements or bran, which can sometimes worsen pain and bloating in sensitive individuals.

Probiotics

Probiotics are defined as “live microorganisms … that confer a health benefit” (World Health Organisation, 2011). They may help maintain gut health by supporting a balanced and diverse microbiome in the digestive tract. These bacteria assist with digestion, enhance nutrient absorption, and contribute to the production of certain vitamins. Because changes in gut bacteria can influence overall health, interest in probiotics as a means of supporting the gut microbiome continues to grow.

Understanding the gut microbiome

The human body contains an estimated 38 trillion microorganisms, most of which reside in the large intestine. Although there is no single definition of a “healthy” gut microbiome, microbial diversity is widely considered a hallmark of gut stability and resilience. A well-balanced microbiome also plays a key role in immune function, as a significant proportion of the body’s immune cells are located within the gut. Maintaining microbial balance supports appropriate immune responses and may help reduce chronic, low-grade inflammation.

Emerging research has also highlighted this connection within the gut–brain axis. A balanced microbiome may influence the production of neurotransmitters such as serotonin, with potential effects on mood.

What happens when gut bacteria become imbalanced?

An imbalance (often termed ‘dysbiosis’) can generally be defined as:

Many factors can affect composition of the gut microbiome, including diet and medication use. Dysbiosis has been associated with gastrointestinal disorders, neurological conditions, and metabolic diseases. However, determining whether changes in the microbiome cause these conditions or occur as a result of them remains challenging.

Water

Adequate water intake plays a crucial role in maintaining a healthy gut, affecting everything from digestion to the balance of beneficial bacteria. Water helps break down food so nutrients can be absorbed efficiently and supports nutrient transport in the bloodstream, ensuring the whole digestive system functions smoothly. When the body is well-hydrated, the stomach produces enough gastric juices and enzymes, allowing food to move through the intestines more effectively. This movement (called peristalsis) is the natural wave like motion of the intestines, which relies heavily on proper hydration. Without enough water, stools can become hard and difficult to pass, increasing the risk of constipation and discomfort.

Hydration also supports the gut’s protective mucosal lining, which acts as a barrier against harmful germs and helps absorb essential nutrients. When hydration levels drop, this lining can weaken, contributing to inflammation and upsetting the balance of gut bacteria. On the other hand, a well-hydrated gut encourages the growth of beneficial bacteria that help regulate digestion, immune function, and even mood.

Water also assists the body in flushing out toxins and waste products that, if accumulated, can disrupt gut harmony. By promoting regular bowel movements and maintaining a stable internal environment, drinking enough water becomes a simple but powerful way to support overall gut health and well-being.

Sleep

Sleep plays a vital role in maintaining bowel health, and its impact is greater than many realise. During restful sleep, the body regulates hormones that influence digestion, such as cortisol and insulin. When sleep is poor or disrupted, these hormones become unbalanced, which can lead to increased inflammation, irregular bowel movements, and heightened sensitivity in the digestive tract.

Good sleep also supports the gut microbiome. Research shows that poor or inconsistent sleep can disrupt the natural rhythms of these microbes, reducing their diversity and potentially contributing to problems like constipation, diarrhoea, or irritable bowel syndrome. Additionally, a healthy sleep pattern helps maintain a strong immune system through its positive effects on gut bacteria.

Exercise

Regular exercise plays a crucial role in maintaining gut health, influencing both the diversity and function of the gut microbiome. Physical activity promotes the growth of beneficial bacteria, which are essential for digestion, nutrient absorption, and immune system regulation. A diverse microbiome is associated with reduced inflammation and better metabolism.

Exercise also improves gut motility, helping food move efficiently through the digestive tract and reducing the risk of constipation. Increased blood flow during physical activity supports the intestinal lining, enhancing nutrient absorption and overall gut function. Additionally, exercise has been shown to reduce stress and regulate hormones, both of which have a direct impact on gut health. Chronic stress can disrupt the balance of gut bacteria, whereas regular activity helps maintain a stable, healthy environment in the intestines.

Even moderate activities like walking, cycling, or yoga can significantly benefit the gut. By combining physical activity with a balanced diet rich in fibre and adequate water intake, individuals can optimise gut function, improve digestive efficiency, and strengthen immune responses. In essence, exercise is not just beneficial for muscles and the heart, it is a cornerstone of digestive health and overall well-being.