Imbalances in intestinal bacteria disrupt normal digestion, leading to altered fermentation and altered transit times. This triggers localised inflammation, excess gas production, and structural irritation across the gastrointestinal tract.
Gut health:
HOW TO ACHIEVE
A HEALTHY GUT
Gut health is a strong topic currently, and for good reason. People are beginning to experience the benefits of prioritising their gut health, with improved digestion, sleep, immunity support and healthier skin being just some of the life changing, positive changes that come with a healthy gut. It’s never been easier to increase gut health and achieve a well balanced gut microbiome, and we’re going to show you how.
What is gut health?
WHY IS IT IMPORTANT TO YOU AND YOUR FAMILY
Gut health is all about our gut microbiome. This is the trillions of healthy bacteria that exist in our gut, that help us to properly digest the good foods we eat and to identify any potentially harmful bacteria, then acting to protect us. Our gut is the foundation of our health, as it enables our organs and immune system to function properly, then positively impacting all areas of our health. When you have good gut health, your body benefits massively, and if boosting gut health isn’t a priority, then you will experience the negative consequences of this.
How does gut health
IMPACT YOUR OWN OVERALL HEALTH?
When we prioritise our gut health, it generally helps to fuel our entire body. Our gut digests everything we consume properly, so that we are able to absorb nutrients and utilise them most efficiently, from giving us energy to regulating hormones, boosting our immune system and helping our mental health. All elements of our health starts at our gut, and without protecting our gut microbiome, it can be challenging to feel good and remain healthy in general. This can result in brain fog, constipation, joint and muscle pain and more. Small adjustments to increase gut health can be truly transformative.
SYMPTOMS OF AN UNHEALTHY GUT
An unhealthy gut can be caused by a number of things, including poor nutrition, a stressful lifestyle or different medications. Many people adjust to the symptoms of an unhealthy gut and accept them as part of life, however when people focus on achieving good gut health, they understand how much of an impact it is having. The gut and health are so closely intertwined, which can result in the following symptoms:
Gas, bloating, diarrhea, constipation, IBS and nausea
Poor sleep and general fatigue problems
The majority of the body's serotonin is produced in the gut. Disruptions to the microbiome impair neurotransmitter synthesis and dysregulate sleep-wake cycles, leading to persistent fatigue and non-restorative sleep.
Changes in mood, particularly feeling low or stressed
The gut and brain communicate continuously via the vagus nerve along the gut-brain axis. Intestinal dysbiosis alters neurochemical signalling, directly influencing stress responses, emotional regulation, and systemic mood states.
Problems maintaining a healthy weight
An unhealthy gut microbiome alters nutrient absorption, fat storage processes, and hunger-regulating hormones like leptin and ghrelin. This can cause unexplained weight fluctuations regardless of caloric intake or activity levels.
Regularly getting ill because of a poor immune system
Approximately 70% of the immune system resides in the gut-associated lymphoid tissue. A compromised microbiome weakens these defences, reducing resistance to pathogens and increasing susceptibility to frequent infections.
Disruptions to skin, including acne, rashes or inconsistencies
Intestinal hyperpermeability allows toxins and metabolic by-products to enter the bloodstream. This systemic inflammation frequently manifests dermally, aggravating conditions like acne, eczema, rosacea, and general skin barrier dysfunction.
Can result in chronic and autoimmune diseases
Persistent gut inflammation and altered permeability can trigger systemic immune responses. Over time, the immune system may misidentify healthy tissue as foreign invaders, increasing the risk of developing long-term chronic and autoimmune conditions.
OUR STOCKISTS
Consume
HEALTHY BACTERIA
One of the best things you can do to improve gut health is to consume healthy bacteria, through probiotic foods. They help to restore the natural balance within the gut, to improve the digestion of food and to protect our bodies from bad bacteria. Kefir is a fantastic way to incorporate more healthy bacteria into your diet and boosting gut health, as you can find it in either a drinkable liquid form or in a Kefir yoghurt form, and it comes in both plain and wonderful flavours. As a result, you can try delicious kefir recipes with both sweet and savoury choices, whether it’s a granola bowl for breakfast, a kefir mac and cheese in the evening or a wonderful fresh smoothie as a snack. This provides a delicious and super easy way to increase gut health. You can also consume healthy bacteria for your gut microbiome through fermented foods like sauerkraut, kimchi, kombucha, some cheeses and other live yoghurts.
Eat
MORE FIBRE
Another wonderful way to support good gut health and improve the gut microbiome is to eat more fibre. Eating more fibre and improving gut health go hand in hand. Not only do foods high in fibre help to feed the good bacteria with valuable nutrients, but as the actual fibre content can’t be digested, it helps to push food through our systems and help with healthy bowel movements, which then further benefits our gut health. The risk of chronic diseases, including heart disease, type 2 diabetes and bowel cancer is also reduced with a fibre-rich diet, as well as the benefit of being able to increase gut health. Eating 30 plant based foods per week is a great way to consume an optimal amount of fibre for your gut microbiome, including wholegrains (brown rice, oats, quinoa etc.), fruit and vegetables, legumes, nuts, seeds and herbs. There is a fibre deficiency in the UK, with only 4% of women and 13% of men aged 19-64 in the UK actually hitting the recommended daily intake of fibre.
Reduce
STRESS
There is a strong gut and mind connection, and our gut sends signals to our brain through the vagus nerve, and vice versa. Stress can slow down digestion, resulting in the symptoms associated with poor gut health. Also, when our gut health isn’t where it should be, our hormones can’t regulate properly, which can then have an impact on our mental health, ability to manage stressful situations and feelings of anxiety. Gut health and stress have a vital connection to one another, again highlighting the importance of reducing stress and maximising gut health.
Frequent
EXERCISE
Exercise can enhance gut function, as well as being important for our overall health and wellbeing. It increases the flow of blood to help move food through the digestive system, as well as increasing biodiversity, which is key for digestion, immune function and boosting gut health overall. Incorporating at least 30 minutes of exercise per day, from home workouts to walks and runs to gym sessions, to help your gut microbiome to thrive.
Frequently Asked
QUESTIONS ABOUT GUT HEALTH
How do you make your gut healthy?
To achieve a healthy gut, you need to be eating a healthy and balanced diet, regularly exercising, getting enough sleep and drinking enough water. In regards to your diet, boosting gut health particularly should include eating probiotics such as those found in kefir and fermented foods, as well as focusing on a high fibre diet. Reducing your sugar intake also helps to make your gut healthy, as it can disrupt the gut microbiome and disrupt the intestinal barrier. Research shows that a gut health reset can take as little as two weeks, helping you to build stronger immunity, reduce bloating, improve your mood and support weight management. With daily kefir and probiotics, eating a nutritious diet, getting your body moving and getting plenty of fresh air and natural light, you can completely transform how you feel.
How do you increase good gut bacteria naturally?
There are plenty of ways to increase good gut bacteria naturally, without the need for supplements.Everything you need to increase gut health and the gut microbiome is right in the supermarket. Fresh and whole foods, including plant based foods high in fibre, as well as fermented foods such as kefir and sauerkraut, are all ready and waiting on the shelves that you walk past all the time. We have a guide on where to buy kefir across the UK.
How do you detox your gut?
No two guts are the same, and so the time taken to achieve a gut health reset (also known as a gut detox) can vary depending on the person. However, there are millions of people who have and continue to reset and increase gut health in as little as two weeks. Balancing the gut microbiome can be so transformative in every aspect of your life, so make today your day one to make a change. Once you’ve established the habits when detoxing your gut, stick to them, as you can benefit from longer term improved mental and physical health as a result.
What to eat for good gut health
When it comes to what to eat for good gut health improvements, it’s as simple as eating a balanced and healthy diet. Rather than focusing on everything to cut out, instead, spend your time incorporating more gut healthy foods into your diet, including one portion of kefir a day, fermented foods and drinks like kimchi and kombucha, plenty of colorful fruits and vegetables, high fibre grains and then also increase the amount of water you’re drinking.
To keep things simple, start your day with a gut-healthy kick like a kefir smoothie as you also then get your fruit in, add a spoon of fermented foods like kimchi or sauerkraut to your evening meal, then prepare your lunches in advance with veg-packed traybakes or pastas that your gut microbiome will love you for. These small adjustments to your routine can make a world of difference in how you feel.
What causes bad gut health?
Bad gut health is usually caused largely by a diet that isn’t focused on the gut microbiome, which would be high in processed foods, sugars, alcohol, and also low in fibre intake. There are also other factors that can cause poor gut health, such as stress, poor sleep and different medications. It’s really important for good gut health to eat a balanced diet and to prioritise diversity to help support your mental and physical health.
Benefits of
BIOTIFUL KEFIR
Learn about how Biotiful kefir can provide the vital healthy bacteria you need for your gut health to thrive!
- July 15, 2026
Learn about the composition of the gut microbiome and the role of the major species with Nutritionist Kristen Stavridis BSc(Hons).
- July 15, 2026
Learn about the Microbiome Diversity and Firmicutes/Bacteroidetes Ratio with Kristen Stavridis BSc(Hons) Nutritionist.
- June 15, 2026
Holidays are often filled with delicious food, new experiences, and a welcome break from routine. But for many people, holiday...
- Choosing a selection results in a full page refresh.
- Opens in a new window.