How to care for your GUT HEALTH

Here's why you should prioritise gut health over 'fad diets'

At the start of a new year, many of us are drawn to quick-fix diets that promise rapid weight loss. But while these diets may offer immediate results, they often come with long-term health risks.

Instead, consider this – prioritising gut health is a far more effective and sustainable approach to feeling your best.

Here, with the help of an industry pro, we’ll explore why focusing on your gut health should be your top priority this year and how it can help you achieve lasting wellness.

Forget the fads

Fad diets such as keto, juice cleanses, the five bite diet and cabbage soup diet promise to help you lose weight fast.

But Donna Peters, a registered nutritional therapist, warns, ‘Fad diets hog the headlines with promises of quick fixes, almost always on weight loss, but beware – they are usually scant when it comes to scientific research. Many involve deprivation and the cutting out of certain food groups, which can result in nutrient deficiencies and disordered eating.’

While these diets might provide short-term results, they’re often unsustainable and can harm your metabolism, mental health and overall wellbeing. Yo-yo dieting, common with fad diets, has been linked to numerous health problems, including an increased risk of obesity, heart disease and poor metabolic function.

Be good to your gut

Your gut, and more specifically your gut microbiome, is integral to your overall health. The microbiome is the complex community of bacteria, fungi, viruses and other microbes living in your digestive system. These microbes play a crucial role in digestion, immunity, hormone regulation and even mental health. A healthy gut supports these processes and, ultimately, your wellbeing.

Donna explains, ‘The health of the gut microbiome has a direct impact on how well our bodily systems function and, therefore, it has a powerful influence on our overall health and wellbeing.’

The gut does more than just process food. It influences a wide range of vital functions including digestion, as your gut bacteria help break down food into nutrients, ensuring your body absorbs the vitamins and minerals it needs.

It also supports the immune system, with approximately 70-80% of your immune system residing in the gut. A healthy microbiome strengthens immunity and helps prevent chronic inflammation, which can lead to heart disease, obesity and type 2 diabetes.

The gut boosts brain function, too, as it produces up to 90% of the body’s serotonin, a hormone that regulates mood, sleep and digestion. An imbalanced gut microbiome has been linked to anxiety, depression and other mental health issues.

Be mindful of menopause

For women, gut health becomes even more critical during perimenopause and menopause. Research shows that the diversity of the gut microbiome decreases as oestrogen levels decline, contributing to an imbalance known as dysbiosis. This imbalance can exacerbate common menopause symptoms, including weight gain, digestive issues and fatigue.

‘A diverse microbiome, which includes a range of bacteria, fungi and viruses, is more resilient and promotes good gut health. This is especially important for women approaching menopause,’ says Donna.

Supporting your gut during this time can help reduce symptoms and promote overall wellbeing.

Support your gut health

Simple, science-backed ways to nurture your gut and improve your overall health…

A varied diet supports a diverse microbiome. Focus on wholegrains, fruits, vegetables, legumes, and fermented foods like yogurt, kefir and kimchi to encourage a balanced gut.

Chronic stress can negatively affect your gut health. Practices such as yoga, meditation and mindfulness can help reduce stress and support gut function.

Regular exercise is beneficial for gut health, as it promotes the growth of beneficial bacteria. Aim for at least 150 minutes of moderate activity per week.

Aim for seven to nine hours of quality sleep each night to help your gut function optimally.

Processed foods high in sugar and unhealthy fats can disrupt the gut microbiome. Instead, opt for whole, nutrient-dense meals.

• Donna Peters is founder of The Nourish + Flourish Box, a wellness subscription box. Learn more at donnapetersnutrition.co.uk