Gut Health
When we talk about health many of us focus on heart health or fitness. However, the gut is one of the body’s most influential and complex systems. The term ‘gut health’ refers to the balance and function of the digestive tract, particularly the stomach and intestines, and the trillions of microbes living there. These microbes, collectively known as the gut microbiome, are central to how we digest food, absorb nutrients, fight illness and even how we feel day to day.
Why Gut Health Matters
Good gut health isn’t just about avoiding tummy troubles. A healthy digestive system absorbs nutrients efficiently, has a strong immune response and communicates effectively with other body systems — including the brain. Around 70% of our immune cells reside in the gut, and the gut-brain connection is so powerful that the digestive tract is sometimes referred to as the body’s ‘second brain’.
When the gut is out of balance people may notice more than just digestive discomfort. Issues can include persistent bloating, irregular bowel movements, heartburn and abdominal pain. There’s also growing evidence that poor gut health can have knock-on effects contributing to fatigue, skin conditions and even low mood or anxiety.
Everyday Factors Influencing Gut Health
Several factors can influence the balance of bacteria and the health of the digestive tract. Diet is one of the most significant. High-fibre foods such as fruits, vegetables, legumes and whole grains help feed the beneficial bacteria. Fermented foods (like yoghurt, kimchi, sauerkraut, and miso) are popular in New Zealand and provide natural sources of probiotics that can benefit your gut.
On the flip side, a diet high in processed foods, added sugars and unhealthy fats may promote the growth of harmful bacteria at the expense of beneficial ones. Stress is another important element; chronic or unrelieved stress can slow digestion and upset the balance in the gut. Regular exercise, proper hydration and adequate sleep each play a role in keeping the digestive system functioning well.
How to Support Gut Health
One of the best ways to support your gut is to eat a diverse range of plant-based foods. Variety encourages a more diverse microbiome, which is linked to better long-term health. Incorporating fibre-rich foods every day can help your gut bacteria thrive and keep your digestive system running smoothly. Including fermented foods and perhaps an occasional probiotic supplement (after discussing with your healthcare professional) may further boost beneficial bacteria.
Paying attention to how your body feels after eating certain foods is also useful. Food intolerances or sensitivities can disrupt gut function and leave you feeling uncomfortable. Keeping a simple food diary can help identify any patterns. Managing stress with mindful practices or hobbies, staying active and drinking enough water all add up to a gut-friendly lifestyle.
When to Seek Advice
Most people will experience mild digestive issues now and then, such as bloating after a heavy meal or occasional indigestion. However, if you notice regular, persistent changes in your digestion (such as pain, unexplained weight loss, blood in your stools or severe discomfort) it is wise to consult your GP or a registered dietitian. Sometimes, gut symptoms can be a sign of a more serious underlying issue that needs medical attention.
Your Gut Is the Foundation for Wellbeing
Your gut is central to so much more than just food digestion. It’s a key player in everyday health. By eating a varied, balanced diet, keeping active, managing stress and recognising the signs of imbalance early you can help your gut support your body and mind. Investing in gut health isn’t just about avoiding problems, it’s about taking positive steps for your overall wellbeing so you can feel your best and enjoy life to the fullest.