You know how people say you should always listen to your gut? Well, they don't just mean trusting your instincts in a slightly weird job interview or when an ex reaches out. Your physical gut is responsible for so many of the body's key functions, and when something feels 'off', there’s a chance this so-called 'second brain' could be behind it all. But, if you’ve kind of ignored gut health so far, you’re certainly not alone – and it's never too late to start. Before we get into the simple, nutritionist-approved ways to support it, it helps to understand why your gut plays such a big role in your overall health…
So, why exactly is gut health so important?
'Important' is actually an understatement. Your gut controls a wide range of bodily functions, from how well you absorb nutrients, to how you digest your food, and even the strength of your immune system. When your gut microbiome is balanced – and, by the way, that's an ecosystem of roughly 100 trillion microorganisms! – your mind, body and mood all follow suit, because they’re all connected through the gut-brain-immune axis. Let's break down what that really means...
Your gut microbiome is linked to:
Digestive system health: Your gut determines how well your body breaks down food and absorbs nutrients. If your gut microbiome is off balance, your body may not be making the best use of the vitamins and minerals you consume. Immune system support: Around 70% of your immune system is located in your gut, so if you struggle through cold and flu seasons, it may be a sign your gut microbiome needs help. (Or you have a mini germ magnet at nursery/school who picks up every bug imaginable!) Mental health: Your gut health is linked to your mental well-being through the brain-gut axis. It can influence your mood, how you deal with stress, and how sharp your focus is. Persistent brain fog can be one of many unexpected signs of poor gut health. Nutrient production: As well as helping your body absorb nutrients, your gut produces some of them too. Beneficial bacteria in the gut microbiome help create essential vitamins, including vitamin K and certain B vitamins that support energy levels and your overall health. Disease prevention: Poor gut health has been linked to a range of chronic diseases, including IBS (irritable bowel syndrome) and type 2 diabetes. Studies also suggest that it may influence cholesterol levels and obesity. So, if you've ever wondered why bloating, a low mood and yet another cold all show up at once, this could be your gut microbiome letting you know it needs some help.
What are the signs of an unhealthy gut?
Some of the signs of an imbalanced gut microbiome include: Bloating or excessive gas Constipation or diarrhoea Frequent colds or infections Persistent fatigue Brain fog or poor concentration Skin issues (including acne or eczema) Food intolerances Disrupted sleep But we know what you might be thinking, and you're right: these symptoms aren't always a sign of poor gut health. They're fairly common complaints that can be linked back to a range of other factors, such as stress, diet or lack of sleep. Basically, any number of daily challenges could be the culprit, and what you're feeling doesn't always point to an imbalanced gut. So, how can you know for sure if your gut microbiome is behind symptoms like sleepless nights or uncomfortable gas? That's where getting a clearer picture of what's going on inside your body can help...
Take the Gut Health Check Test
The Gut Health Check Test is a simple, non-invasive at-home stool test that screens for common digestive issues, including gut inflammation, bacterial infections and hidden bleeding. It can help to identify treatable conditions that may be linked to symptoms such as abdominal pain, bloating, diarrhoea or changes in bowel habits. And, because the test can be done from home, it's an easy first step towards understanding your gut health. Here's how it works: Order the Gut Health Check Test with free next-day delivery. Follow the enclosed instructions to collect your sample. Send it back to our partner lab for assessment. Receive your results – with clear, easy-to-understand markers – via a secure link sent to your inbox. If deemed necessary, our partner clinician may invite you for a consultation, where your results can be discussed in greater detail.
DISCOVER OUR AT-HOME BLOOD TEST
How to get that good gut feeling
Want to give your gut microbiome some extra care? While nourishing your gut isn't a quick fix, the lifestyle changes you'll need to make are simpler than you think. Here are some steps to get you started...
1. Enjoy these gut-friendly foods
Nurturing your gut means loading up on foods that feed good bacteria. But, as Cannaray's Head of Nutrition, Rosie Millen, notes: "A healthy gut is usually built on consistent habits rather than one magic ingredient." So, what should you be adding to your weekly meal plans? "Fibre is one of the most important nutrients because it helps support regular digestion and feeds beneficial gut bacteria," Rosie explains. "I’d also look at prebiotic foods such as oats, onions, leeks, garlic, bananas and asparagus, because these help nourish the gut microbiome. "Alongside that, variety really matters. A wide range of plant foods - including fruit, vegetables, beans, lentils, nuts, seeds and wholegrains - helps create a more diverse and resilient gut environment."
2. Go slow with fibre intake
Before you start sprinkling chia seeds on every meal and smashing spinach like Popeye, be aware that a sudden spike in fibre can actually make you feel more bloated. "The best approach is to increase fibre intake gradually, rather than doing a complete diet overhaul overnight," says Rosie. "That might mean adding one extra portion of vegetables a day, switching to a higher-fibre breakfast, or introducing one fibre-rich snack at a time. "It also helps to spread fibre across the day instead of loading it all into one meal. And importantly, when fibre goes up, fluid intake should go up too, because fibre and hydration work together."
3. Be aware of not-so-good food patterns
We all deserve to have treats. A Friday night takeaway, chocolate on the sofa, a glass of 'thank goodness that day's over' wine… it’s all part of real life. And when it comes to gut health, balance matters more than perfection. As Rosie reminds us, "it's less about labelling individual foods as 'bad' and more about looking at overall patterns". In other words, your gut is more affected by what you eat consistently than the occasional indulgence. "A diet that is very low in fibre can make it harder to support beneficial gut bacteria," says Rosie. "Equally, regularly relying on heavily processed foods while eating very few whole plant foods may be less supportive for gut health over time. "Some people may also notice that alcohol, very fatty foods, or certain ingredients such as artificial sweeteners trigger bloating or digestive discomfort – but that is often quite individual. It is all about building a way of eating that supports your gut more often than not."
4. Drink two litres of water each day
Hands up if drinking more water was at the top of your New Year's resolution list this year. We all know it's good for us, yet only 53% of Brits drink the target level each day. However, if you need another incentive to get your two litres (or eight glasses) per day, know this: hydration is actually one of the simplest yet most overlooked factors in gut health. "Water helps keep digestion moving and supports healthy bowel movements, particularly when someone is increasing their fibre intake," Rosie agrees. She adds: "If you are not drinking enough, even a healthy diet can leave you feeling sluggish or constipated. For most adults, around six to eight glasses of fluid per day is a sensible baseline, although needs can be higher depending on exercise, the weather, and individual lifestyle factors."
5. Take a gut-friendly supplement
This tip is actually going to tick off your 'drink more water' goal too, because our Gut/Brain Wellness Powder is added to a glassful for a tropical-flavoured boost of gut goodness. It complements the healthy diet tips above with a prebiotic fibre called chicory inulin. And, as Rosie notes, "prebiotic fibre helps feed beneficial gut bacteria, which is an important part of maintaining a healthy gut environment." Plus, it's packed with ginger root and pineapple enzymes – both great for digestion – alongside vitamins B6 and B12 to support psychological function. It's the perfect gut/brain support that fits right into your daily routine. Ready to listen to your gut? Pay attention to what it might be telling you, start with the Gut Health Check Test for an easy inside look at how to restore balance.
