Here Is Everything You Need To Know For Your Gut Health Glow Up

In recent years, we’ve been obsessed with reaching 10,000 steps a day, mastering a 20-step skincare routine and learning the best ways to optimise our sleep and now, we’ve added something new to our list. According to Google search data, there’s been a huge increase globally in people seeking advice on gut health with “gut probiotics” and “gut microbiome” leading the conversation. Our gut is the control centre for both our good health and bad health. Your grandparents are right— food matters. Hopping on the gut health bandwagon, we decided to collate all our research and come up with a guide on how to optimise your gut health to help us and you.

Your gut is a complex and vital system that deserves care and attention. Considering we live in a time where the food system is extremely disrupted with preservatives and fast food culture reigning, optimal gut health takes a lot more vigilance. By making mindful choices about what, when and how you eat, you can greatly improve your gut health and, by extension, your overall well-being. Remember, small changes can lead to big results. Let’s head into the belly of the beast:

So what does ‘good’ gut health look like?

A happy, healthy gut has a balanced mix of good bacteria, kind of like a thriving ecosystem in a forest. There is a life of all different kinds with richness from the diversity of plants. What we find in diseased forests is this diversity being suppressed. Your gut is similar. It’s not enough to just eat vegetables, you need a range of plants for the body to function optimally.

In today’s world, people can be very restrictive in terms of what they choose to eat and eat the same thing over and over again. Moreover, they mostly eat preserved, cold foods where the nutrient density is very low and does nothing for our systems. Variety and colourful foods on a fresh plate is your answer to a healthier gut.

An unhappy gut leads to toxins elsewhere in your body

There are ‘good’ bacteria and ‘bad’ bacteria in our gut microbiome. Some bacteria in the gut fight inflammation, while others promote it. When the gut works as it should, these two types keep each other in check. But when this delicate balance is skewed, inflammatory bacteria take over—and they produce metabolites that pass through the lining of the gut and into the bloodstream, spreading the inflammation to other parts of the body. It’s like having a bunch of holes in a fence. So when the gut is unhappy, this lining can get compromised, and toxins that should be leaving our body the usual way (through our gut) might find another exit. For example, through our skin, causing acne or making existing skin conditions worse or leaving you feeling bloated and/or lethargic.

What’s the connection between the gut and the brain?

You know how they say to “trust your gut.” Well, that’s because your gut is said to be your second brain. Bear with me, I’m about to get technical. The gut has its own nervous system, known as the enteric nervous system (ENS), which is essential for our ability to control our bodies autonomously. The ENS consists of over 500 million neurons that communicate with the brain. That is five times the amount in our spinal cord alone, which is why the ENS is known as our ‘second brain.’ Research also shows us that the gut is loaded with receptors, not unlike our other sensory organs. There is clearly a massive amount of information being transmitted from our brain to our gut, and more importantly, from our gut back to our brain. The phrase ‘gut feeling’ will make more sense to you now.

Gut-skin axis—can an ‘imbalanced’ gut cause acne?

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When the gut ecosystem is in harmony, it’s like a green light for clear, healthy skin. The health of our gut plays a crucial role in influencing the type and severity of acne we experience. This is because imbalances in the gut microbiome can affect our body’s inflammatory response, hormone regulation and detoxification processes, all of which are key factors in the development of acne. Whatever is happening in your gut doesn’t just stay there. As someone with acne issues, now I heavily take into consideration what I have eaten prior to a breakout.

The mistakes you’re likely making:

Excess of processed foods

We all enjoy processed foods. I know I love a good McDonalds order but it can’t be frequent. Fast foods are the fast track to gut trouble. The convenient, processed snacks and meals wreak havoc on your gut over time, leading to inflammation and a compromised gut barrier—it slowly peels off your walls. The diets high in processed foods also impact the diversity and health of your gut microbiome which affects everything from your skin to your mood. Focus on whole, unprocessed foods. Think fruits, vegetables, whole grains, and lean proteins.

Timing really does matter

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Eating late at night or at irregular intervals can disrupt your body’s natural rhythms, affecting not just your sleep but also your gut’s ability to process food efficiently. According to studies, aligning your eating patterns with your circadian rhythms promotes better digestion and gut health. In Ayurveda, it is said that as the sun sets, digestion becomes slower and improper. Try to eat your last meal at least 2 hours before bedtime, and maintain consistent meal times.

Slow down

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Eating too quickly is a common habit, but it doesn’t give your digestive system a fair chance to do its job properly, leading to indigestion and bloating. Research suggests that slower, mindful eating can improve digestion. Take time to chew your food thoroughly and enjoy each bite.

Stress eating

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Under stress, many of us turn to food for comfort. I have. This leads to overeating and research has also shown that stress can change the composition of the gut microbiota, affecting both gut function and overall health.

The solutions to your gut issues:

Practice yoga

Yoga really is a miracle worker. It improves oxygen and blood supply to all your organs and provides relief from bloating, gas, and/or constipation. Many breathing practices and deep breathing also help relax the gut and balance your system. Even a few times each week will work wonders for you.

Hydrate with green juice

When you have a ‘leaky’ or ‘imbalanced’ gut, it’s recommended that you try to have one green juice a day. These tiny microorganisms found in the juice will support the growth of healthy bacteria in the digestive tract. Remember that whole forest metaphor? Imagine you’re drinking a forest of healthy bacteria.

Hydrate plenty and consider cleanses

After eating a lot of ‘bad’ food, consider resetting your system with a nice cleanse. No need to overdo it, but starting the day with a nice ginger shot and drinking green juices throughout the day will help your gut relax and recover.

Good news, your morning coffee order is helping you

I know. Who knew? Coffee is actually good for your gut because of its polyphenol content— it is a type of antioxidant shown to have positive effects on the gut microbiome through its anti-inflammatory properties and it increases the production of digestive hormones and gut movements.

Foods to include in your diet:

Complex carbohydrates

Opting for low-glycemic foods, such as quinoa, sweet potatoes, and whole grains, helps maintain stable blood sugar levels. These foods digest more slowly, allowing for better nutrient absorption and a prolonged feeling of fullness. This slow digestion supports a healthy digestive process and helps maintain regular bowel movements.