There is a lot of talk about guts at the moment, and not the jumping off a cliff kind of guts. It is becoming increasingly evident that the gut is a big player in the health of the body. So, what does this mean and how can you support it?

There are a few microbiomes in the body; oral microbiome, gut microbiome, skin microbiome and vaginal microbiome…the list goes on. The gut microbiome is built up after birth. the microbiome supports immunity, metabolic status and has anti-inflammatory properties.

Our gut is filled with 1-2kg of bacteria, the diversity of this bacteria is key to health. A typical western diet has been shown to decrease diversity and level of beneficial bifidobacteria. Changing your diet can alter your microbiome, increasing diversity and having a positive effect on your health.

A whole-foods diet containing whole grains, legumes, fruits, vegetables and nuts will go a long way in promoting your microbial diversity. Probiotic (foods containing live bacteria) and prebiotic (fibre) foods can also be particularly useful in helping keep your gut healthy.

Probiotic foods include:

• Yoghurt (one with added live or active cultures) – Lactobacillus and Bifidobacterium species are the ones to look out for
• Kefir – This can be a strong taste but can be nice added to porridge or in a smoothie
• Sauerkraut
• Kombucha – watch out for high sugar levels as these will negate the gut health benefits
• Kimchi

Prebiotic foods include:

• Apples, prunes, pears and apricots
• Leeks, garlic, beans and lentils
• Cashews
• Chai tea

Top tip: build up prebiotic foods gradually to help with any bloating that may occur.

While a plant-based diet can increase diversity this doesn’t mean you have to give up meat, if you don’t wish to.

The gut microbiome can be affected by:

• Stress
• Diet
• Life stage
• Geography
• Method of birth and infant feeding method

ZOE is currently doing a huge study, that you can be part of, into gut health. You can join them by taking a short quiz, you will have your gut health assessed and results provided.

Lifestyle changes can help support your microbiome:

• Smith et al (2019) found that getting a good night’s sleep can support the body’s microbiomes and increase diversity.
• Hughes and Holscher (2021) found that exercise increases blood flow to areas and increases microflora diversity.

This is a very exciting area of study and will be evolving in the near future as studies conclude. Look out for exciting discoveries!