Five ways to improve gut health and overall wellbeing

The gut is best known for its role in absorbing nutrients and eliminating waste from the body. However, it also plays a vital role in immune function and mental health — so much so that it is often referred to as the “second brain.”

This connection is known as the gut-brain axis. You may have experienced it yourself — for example, feeling nauseous when anxious or noticing “butterflies” in your stomach during times of stress.

The gut microbiome — the collection of bacteria living in the digestive system — has been closely linked to mental, physical, and emotional wellbeing. It is highly sensitive to diet, lifestyle factors, overall health, and medications, meaning changes can occur rapidly.

Consequences of an unhealthy gut

A healthy gut continuously communicates with the brain through chemical messengers such as serotonin and dopamine, influencing mental wellbeing.

Prolonged stress, poor diet, and unhealthy lifestyle habits can disrupt the balance between beneficial and harmful bacteria. Poor gut health may contribute to:

Moderate-to-severe gastrointestinal discomfort, including abdominal pain, bloating, constipation, diarrhoea, nausea, and vomiting (e.g. irritable bowel syndrome)

Skin conditions such as acne, eczema, and psoriasis

Immune dysfunction, including frequent colds, chronic inflammation, and allergies (food, respiratory, or skin-related)

Chronic fatigue

Mood disturbances such as anxiety and depression

Chronic conditions including cardiovascular disease, diabetes, and obesity

These symptoms may also impact workplace performance, contributing to increased health risks, reduced productivity, presenteeism, and decreased mental and emotional wellbeing.

5 ways to improve gut health

1. Increase dietary fibre

Fibre supports the growth of beneficial gut bacteria and helps maintain a diverse microbiome. These bacteria also produce compounds that protect the gut.

Foods rich in fibre include:

Fruits: avocados, apples, bananas, pears, berries

Legumes: black beans, chickpeas, kidney beans, lentils, lima beans

Nuts and seeds: almonds, Brazil nuts, chia seeds, flax seeds, sunflower seeds, pistachios, pumpkin seeds

Vegetables: artichokes, beetroot, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, spinach, sweet potatoes

2. Include fermented foods

Fermented foods are natural sources of probiotics, which support gut health and overall wellbeing. Their consumption has been associated with reduced risk of cardiovascular disease, obesity, and diabetes.

Examples include:

Kimchi

Kombucha

Miso

Sauerkraut

Yoghurt

Kefir

3. Reduce sugar and highly processed foods

Diets high in sugar and processed foods can reduce beneficial gut bacteria and promote inflammation, negatively impacting metabolism.¹

Examples include:

Frozen and instant meals

Sweetened cereals

Packaged snacks (e.g. chips, lollies, biscuits, mass-produced breads)

Sweetened beverages (including excess juice, flavoured milk, soft drinks, cordial, and premixed alcoholic drinks)

4. Manage stress levels

Reducing stress can minimise negative signals between the brain and gut. Strategies include:

Maintaining good sleep hygiene (cool, dark environment, limited screen time, consistent routine, 7–9 hours sleep)

Regular physical activity (e.g. 30 minutes of walking or jogging daily)

Meditation and deep breathing techniques

5. Limit alcohol and smoking

Regular alcohol consumption and smoking can promote harmful gut bacteria, damage the gut lining, and allow unwanted substances to enter the bloodstream. Opting for water and reducing these habits can support gut health.

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References

Butler, M. I., Mörkl, S., Sandhu, K. V., Cryan, J. F., & Dinan, T. G. (2019). The Gut Microbiome and Mental Health: What Should We Tell Our Patients?: Le microbiote intestinal et la santé mentale : que devrions-nous dire à nos patients? Canadian Journal of Psychiatry, 64(11), 747–760. https://doi.org/10.1177/0706743719874168

Croci, S., D'Apolito, L. I., Gasperi, V., Catani, M. V., & Savini, I. (2021). Dietary strategies for management of metabolic syndrome: Role of gut microbiota metabolites. Nutrients, 13(5), 1389. https://doi.org/10.3390/nu13051389

Dietary component-induced inflammation and its amelioration by prebiotics, probiotics, and synbiotics. (n.d.). Frontiers in Nutrition, 9. https://doi.org/info:doi/

Li, R., Boer, C. G., Oei, L., et al. (2021). The gut microbiome: A new frontier in musculoskeletal research. Current Osteoporosis Reports, 19, 347–357. https://doi.org/10.1007/s11914-021-00675-x

Millman, J. F., Okamoto, S., Teruya, T., et al. (2021). Extra-virgin olive oil and the gut-brain axis: Influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutrition Reviews, 79(12), 1362–1374. https://doi.org/10.1093/nutrit/nuaa148

Santilli, A., Stefanopoulos, S., & Cresci, G. A. M. (2022). The gut barrier and chronic diseases. Current Opinion in Clinical Nutrition and Metabolic Care, 25(3), 178–185. https://doi.org/10.1097/MCO.0000000000000820