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With the new year already in full swing, many of you will have embarked on your resolutions. You may have vowed to give up smoking, are partaking in an alcohol-free January, or have signed up to your local gym.
One aspect of health that’s often overlooked at this time of year is gut health. Residing within your colon is a hive of activity called the gut microbiome, a tiny ecosystem comprising of bacteria, fungi, archaea and protozoa, working together to digest the food you eat and keep your body healthy.
If your gut is happy, you’ll reap the rewards of efficient digestion, a lively immune system, and a better mood. In this article, we’ll explore the things you can do this year to support your gut.
Fibre is naturally present in many foods like fruit, vegetables, and whole grains and is part of the macronutrient family of carbohydrates. By eating foods like green leafy veg, veggies, fruits and brown pasta and rice, you’ll be setting your body up with a good energy supply consisting of complex carbs.
But that’s not all. Your body isn’t equipped with the enzymes needed to break fibre down, so your gut microbes do it for you. Research shows that a diet that’s rich in fibre is consistent with a greater alpha diversity and health-promoting bacteria species[i].
Top tip:Try to add some fibre to every meal and snack to keep your gut bacteria well nourished.
You hear it often but drinking an adequate amount of water each day is good for many areas of your health and well-being. Water helps to:
Water is also vital for proper digestion and helps maintain normal bowel functions. If you don’t drink a good amount of water, you risk becoming constipated because your colon will suck up the water to keep itself hydrated, leaving you straining for the loo.
Research by Vanhaecke et al., (2022) found that drinking water could also be important for shaping the human gut microbiome. Their results found differences in gut microbiome composition between those who drink high and low amounts of water[ii]. For example, people who drank lots of water had a lower abundance of Campylobacter, a type of bacteria associated with gastrointestinal infections, like food poisoning[iii].
Top tip:Swap fizzy or caffeinated drinks for a glass of water to help keep you hydrated throughout the day.
At this time of year, following the highs of the festive period and the short, sharp shock of getting back to reality, it can be tempting to reach for comfort foods. But those that are processed or have added sugars can do your gut more harm than good.
The problem is that ultra-processed foods are a characteristic of the Western Diet, and these foods can lead to negative changes in the gut microbiome. A review by Zinöcker and Lindseth (2018) found that the consumption of processed foods can disrupt the composition of the gut microbiome and result in inflammation[iv].
Top tip:Why not swap snacks like cakes and biscuits for healthy alternatives? Try incorporating fermented foods into your diet, like kimchi or kefir yoghurt.
Stress can play havoc with your gut, resulting in an imbalanced microbiome. Research demonstrates that psychological stress is also a contributor to the development of irritable bowel syndrome (IBS)[v].IBS is estimated to affect approximately 1 in 10 people across the world and has a notable effect on quality of life.
When you’re feeling stressed or depressed, this can affect the composition of your gut microbiome through the release of stress hormones. These feelings can also increase the permeability of your intestinal barrier, enabling bacteria to enter your circulation and induce an inflammatory response[vi].
Top tip:Some research shows that taking part in regular deep meditation activities can promote the health of the gut microbiome. Why not download a meditation app or practice breathing exercises to help manage stress?
Exercise is great for every aspect of health; physical, spiritual, social, and mental. Not only is it great training for your cardiovascular system, but it also promotes a diverse gut microbiome and increases the abundance of beneficial species[vii].
Even low-intensity exercise has positive outcomes by lowering the transient stool time and the contact time between pathogens and the mucosal layer of the colon. Physical activity increases the production of the short-chain fatty acid (SCFA), butyrate, known for its role in providing energy to the cells that line the bowel, lowering the risk of colon cancer and improving fat metabolism[viii].
Top tip:Aim to get out for at least a brisk walk for a continuous 30 minutes, two to three times a week. You should start to notice some positive effects on your health.
Probiotics are live cultures that support the health of your digestive system. They are readily available in supplement form and in many fermented foods, like:
These foods and supplements help to deliver beneficial microbes to your gut, helping to seed health-promoting species that keep the balance.
Although there are many different probiotic products available, when selecting the best strain, you should choose quality-tested products which have been clinically shown to have a benefit[ix].
Top tip:If you’re looking for maximum benefit, try a synbiotic, like our Pure HMO® Synbiotic, a powerful combination of prebiotics and probiotics to support your gut health.
Human milk oligosaccharides (HMOs) are the third most abundant component in breast milk[x]. And although they may be small, they pack a nutritious punch. HMOs are an important part of the infant diet and contribute to the early development of the gut microbiome, but there is extensive research that points towards the benefits of HMOs in adults.
Some of the benefits of HMOs include the:
HMOs are prebiotics that help to nourish the good bacteria in your gut, but they also have protective benefits against pathogenic bacteria. For example, a 2010 study found that supplementation of HMOs can have antipathogenic effects against Clostridioides difficile[xi].
Top tip:You can incorporate HMOs into your daily diet with our PureHMO® range.
Starting your journey towards a gut-friendly year can be daunting but with these simple tips and habits, it’s easier than ever. From eating more fibre to regular exercise, managing stress, and drinking plenty of water, these habits are simple to incorporate and provide a holistic approach to supporting your gut health.
You can support your gut health even further by making sure HMOs are part of your daily diet. Our range of HMO products are the perfect way to effectively promote the diversity and function of your gut microbiome.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
[i] Zhang F, Fan D, Huang J, Zuo T. The gut microbiome: Linking dietary fiber to inflammatory diseases. Medicine in Microecology. 2022;14:100070. doi:10.1016/j.medmic.2022.100070
[ii] Vanhaecke T, Bretin O, Poirel M, Tap J. Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations. The Journal of Nutrition. 2022;152(1):171–82. doi:10.1093/jn/nxab312
[iii] Campylobacter (campylobacteriosis) [Internet]. Centers for Disease Control and Prevention; 2021 [cited 2024 Jan 6]. Available from: https://www.cdc.gov/campylobacter/index.html
[iv] Zinöcker, M. K., & Lindseth, I. A. (2018). The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients, 10(3), 365. https://doi.org/10.3390/nu10030365
[v] Qin HY, Cheng CW, Tang XD, Bian ZX. Impact of psychological stress on irritable bowel syndrome. World J Gastroenterol. 2014 Oct 21;20(39):14126-31. doi: 10.3748/wjg.v20.i39.14126. PMID: 25339801; PMCID: PMC4202343.
[vi] Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. Epub 2019 Mar 25. PMID: 32395568; PMCID: PMC7213601.
[vii] Monda V, Villano I, Messina A, Valenzano A, Esposito T, Moscatelli F, Viggiano A, Cibelli G, Chieffi S, Monda M, Messina G. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi: 10.1155/2017/3831972. Epub 2017 Mar 5. PMID: 28357027; PMCID: PMC5357536.
[viii] Yu C, Liu S, Chen L, Shen J, Niu Y, Wang T, Zhang W, Fu L. Effect of exercise and butyrate supplementation on microbiota composition and lipid metabolism. J Endocrinol. 2019 Nov;243(2):125-135. doi: 10.1530/JOE-19-0122. PMID: 31454784.
[ix] Ciorba MA. A gastroenterologist's guide to probiotics. Clin Gastroenterol Hepatol. 2012 Sep;10(9):960-8. doi: 10.1016/j.cgh.2012.03.024. Epub 2012 Apr 10. PMID: 22504002; PMCID: PMC3424311.
[x] Hegar B, Wibowo Y, Basrowi RW, Ranuh RG, Sudarmo SM, Munasir Z, Atthiyah AF, Widodo AD, Supriatmo, Kadim M, Suryawan A, Diana NR, Manoppo C, Vandenplas Y. The Role of Two Human Milk Oligosaccharides, 2'-Fucosyllactose and Lacto-N-Neotetraose, in Infant Nutrition. Pediatr Gastroenterol Hepatol Nutr. 2019 Jul;22(4):330-340. doi: 10.5223/pghn.2019.22.4.330. Epub 2019 Jun 25. PMID: 31338308; PMCID: PMC6629589.
[xi] Vigsnaes LK, Ghyselinck J, Van den Abbeele P, McConnell B, Moens F, Marzorati M, Bajic D. 2'FL and LNnT Exert Antipathogenic Effects against C. difficile ATCC 9689 In Vitro, Coinciding with Increased Levels of Bifidobacteriaceae and/or Secondary Bile Acids. Pathogens. 2021 Jul 22;10(8):927. doi: 10.3390/pathogens10080927. PMID: 34451391; PMCID: PMC8402123.
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