7 Ways To Reset Your Gut Health

For some time now, gut health has drummed up quite a bit of attention in the health sector – for good reason!

Scientists have discovered that life starts with the gut, not in the literal sense but much of our wellness is determined by the wellness of our gut.  To make the information 'easy to digest' the Nutritionists at We are Nutrified have seven belly-beautifying tips for consistent gut goodness.

1. Introduce Probiotics into your diet.

What is a probiotic, I hear you ask. Great question. Probiotics are live bacteria that can be consumed to improve the gut’s microbiota inducing beneficial effects for the host. Beneficial bacteria are from the Firmicutes and Bacteroides families, for example, you may have heard of Bifidobacteria and Lactobacilli.  

A healthy gut environment produces vitamins, absorbs nutrients, aids digestion, and supports a healthy immune and hormonal system. The term ‘gut balance’ is thrown around quite a bit, scientifically this is known as dysbiosis. Signs and symptoms of dysbiosis include excessive gas and bloating, heartburn, constipation or diarrhoea, difficulty maintaining weight, mood disorders, food intolerances and more. Causes of dysbiosis can include sickness, stress, a high-sugar diet, a processed diet, poor sleep, and taking antibiotics. The introduction of gut-glorifying probiotics can help to reset that balance and reduce gastric distress.

2. Introduce Prebiotics into your diet 

I bet your second question is ‘What is a Prebiotic', Another good question. Prebiotics are indigestible fibres that promote the beneficial growth of gut bacteria. Once they enter the body, they travel through the GI tract where they remain intact and undigested.  From there, they are fermented by microorganisms and go on to stimulate healthy gut bacteria growth.

Prebiotics can be found in supplements or in food sources, including, chicory, inulin, artichokes, garlic, onions, oats, apples and barley.

3. Reduce Sugar in your diet 

Sugar is a known cause of dysbiosis. Sugar can be used as a substrate for bacteria growth, not just the good bacteria but also the bad gut bacteria and fungi. An overgrowth of a particular bacteria or fungi can lead to dysbiosis and an upset gut environment. In addition, a high-sugar diet can reduce the diversity of the types of bacteria in the gut. Like all sports teams, each bacteria has its specific role, if one of the key players drops out it can cause disruption. Lastly, some evidence suggests that pro-inflammatory sugar increases the permeability of the gut which can lead to unhealthy bacteria travelling to places that it shouldn’t and causing body-wide disturbance.

4. Reduce Stress 

The sensation of stress is bought about by the hormone cortisol. Long-term and chronic raised cortisol have been shown to reduce the amount and diversity of gut bacteria. Moreover, studies have shown dysregulation of the gut microbiome in people diagnosed with mood disorders. This is a chicken or egg scenario where it's hard to determine which came first the dysregulation that caused the mood disorders, or the mood disorders that caused the gut dysregulation. Either way, it's an interesting correlation that indicates stress and dysbiosis go hand in hand.  

5. Stay Hydrated 

We all know that fibre is required for great digestive health, and non-digestible fibres help with probiotic generation. But did you know that fibre isn’t the only determinant of a healthy bowel movement, hydration is too! It’s simple, the more fibre you eat the more water you need. According to research, you need around 66ml of water per gram of fibre or approximately 250ml of water (a typical glass) per 4 grams of fibre consumed.  

Fibre attracts water too, which can lead to increased water in the bowel. So, if you increase fibre in your diet, it is possible to become dehydrated. Moreover, water helps with digestion and allows bowel movements to pass more easily. So, grab your refillable bottle and get chugging!   

6. Complete a food and symptom diary 

If you’re experiencing excessive gut distress and suspect that you might have an intolerance it may be useful to investigate with a food and symptom diary. This involves writing down all foods and drinks you eat, followed by any symptoms that you experience. Try to log and track what foods may be causing this. Then, 1-by-1 exclude this food from your diet for a series of 3 weeks and log any absence or remaining presence of symptoms. You’re advised to do this under the supervision of a Nutritionist and Dietitian to ensure you don’t struggle with deficiencies.

7. Invest in a good digestive health supplement 

Prebiotics and probiotics are often bundled together, for good reason! We are Nutrified has developed a Nutritionist approved Prebiotic and probiotic capsule called Gut Goodness.

Gut Goodness is both a prebiotic and probiotic blend of Inulin, Turmeric, and 8 Strains of Probiotic bacteria that aim to bring balance to your digestive system. With this intelligent balance of gut-friendly bacteria and natural herbal remedies, we’ve found the recipe to whisking away tummy troubles. These ingredients have been specially selected to repopulate your gut with all the tiny buddies your body needs, particularly if you’ve taken antibiotics recently or your diet’s not been award-winning (no judgement!). Boosting your body’s microbiome can strengthen your immune system too, helping you feel better in body and mind.