Digestive issues are on the rise – 86% of Brits have had gastrointestinal complaints, ranging from bloating to extreme pain, and Google searches for ‘gut health’ have risen by 400% in recent years. 

The good news is that improving your gut health can have a massive impact on both your physical and mental health, and it needn’t be complicated or require expensive ingredients or supplements

Here are some of the main reasons you might need care, and simple changes you can make.

1. Limit ultra processed. 
They are bursting with additives and emulsifiers, which can have a negative effect on our microbes. Aim to eat a diet higher in natural foods that don’t come with a long ingredient list, such as wholegrains, lean meats, vegetables and fruit.

2. Enjoy more fibre.
A lack of fibre can negatively affect your microbes. Get more plant diversity into your life to increase your fibre intake. 30 different plant variants a week is a good target. Try mixed bags of salad, different colours of peppers, mixed frozen veg, lentils, pulses, and use a sprinkle of nuts and seed mixes on soups and salads.

3. Reduce stress.
Stress is bad news for your beneficial microbes and one of the biggest hurdles in modern life. Take three deep breaths before eating, to switch to rest and digest mode. Planning your meals and taking your time to eat can help reduce overeating (and stress). 

4. Don’t eat late at night.
Overindulging before bedtime can disrupt your sleep and your microbes. Research shows the better quality of sleep you have the more likely it is that you have a greater number of beneficial microbes. Try going to bed earlier too – aim for at least seven hours a night.

5. Post antibiotic remedies.
Antibiotic can be lifesavers, but they’re like a nuclear bomb on your microbes! These can regenerate in time, but not always in a good balance. Having a regular intake of fermented foods rich in probiotics (good bacteria) can help improve this. Good choices include live yoghurt, miso, kimchi, sauerkraut, kefir and kombucha. 

6. Move more.
Exercise can positively change your microbes and how they function. Studies in women have shown that those who did at least 3 hours of exercise a week had increased levels of gut bacteria associated with a lean BMI. You don’t need to do high-intensity exercise (as this can stress out the body and can therefore negatively influence your microbes) simply do more exercises you enjoy, such as walking with friends.

7. Cut down on booze.
Excess alcohol can damage your gut lining and reduce beneficial microbes. Binge drinking can be particularly problematic, with studies suggesting negative gut results can last 1 to 2 weeks. If you’re going to have a drink or two, then red wine is a good option as it’s packed with healthy polyphenols (plant-based chemicals) which can help your microbes be more efficient.