It is known as your ‘second brain’ and how you treat it affects your energy levels, your mood and your immune system
Your gut, along with its nervous system (often called the “second brain”) plays a crucial role in your overall wellbeing.
It communicates with your brain, influences your immune system, and even affects your mood.
Just like a good friend, your gut thrives on care, attention, and love. When you nourish it, treat it well and listen to it, it works in harmony with the rest of your body. But neglect it, and you may feel the effects — low energy, digestive discomfort, and even shifts in mood.
Your gut deserves the same kindness and care you’d give to a close friend and fostering a healthy relationship with it will lead to a happier, healthier you.
Dr Mary McCreery, a registered dietitian nutritionist on behalf of Yakult, the gut experts, highlights the importance of adopting habits that will support a balanced and thriving gut with a series of dos and don’ts, to ensure you and your gut remain the best of friends.
Do eat a diverse range of foods
A great way to start is by adding more variety and colour to your diet. Eating a diverse range of colourful fruits and vegetables — often referred to as ‘eating the rainbow’ — helps ensure you’re getting a broad spectrum of nutrients, including fibre and polyphenols. Fibre supports digestion and gut health, while polyphenols may act as antioxidants, helping to combat free radicals[1]. Instead of white potatoes, why not try purple ones? Choosing a mix of colours means more polyphenols, which your gut microbes thrive on!
Don’t exclude any foods – it’s about moderation not deprivation
Remember to focus on the foods that bring you joy while adding variety to your diet. It’s not about cutting out key food groups but embracing a balance that works for you. Enjoy a mix of flavours and textures — like sprinkling nuts on top of your salads or in your soup, savouring your daily shot of Yakult or brightening your plate with a colourful array of fruit and vegetables. Every bite is an opportunity to nourish both your gut and your love for food.
Be good to your gut and it will repay you in spades
Do include fermented foods
Many fermented foods contain millions of beneficial bacteria that may support a healthy gut microbiome, aid digestion, and promote overall gut health. However, not all fermented foods provide live bacteria — for example, while bread is fermented, the final product does not retain these beneficial microbes.
Don’t forget to check the label to ensure your fermented foods contain live bacteria
Not all fermented foods are created equal. Some shop-bought options have been pasteurised, removing the beneficial bacteria. To get the most out of fermented foods, it’s important to make the right choices. Wise up on the best options by checking labels for terms like “live cultures” or “active bacteria” to ensure you’re getting the gut-friendly benefits.
Do stay hydrated
Staying hydrated is essential for overall health, including gut health. It’s recommended that adults should drink around 6-8 glasses of fluid per day[2] to support digestion and keep things moving. Water is always a great choice, but herbal teas and diluted fruit juices can also contribute to your daily intake.
Don’t drink excess alcohol
Try to stay mindful of your drinking habits and remember to drink sensibly — alternate between one alcoholic drink and one non-alcoholic beverage (ideally water) or opt for a spritzer instead of wine to help reduce alcohol intake. Enjoying food at the same time as alcohol can also help to protect your gut lining from irritation and it’s best not to drink excessively in one sitting.
Do exercise regularly
Studies have shown that those who exercise regularly have higher levels of beneficial bacteria in their gut microbiome. Regular movement is also great for the digestive system and can ease bloating.
Dr Mary McCreery
Don’t assume exercise is expensive or time-consuming
You don’t need to spend a fortune to stay active! Exercise isn’t about expensive gym memberships or fancy equipment, it’s about movement. Simple activities like walking your dog, taking the stairs instead of the lift, or even doing bodyweight exercises at home can all contribute to your overall health. Fitness is about consistency, not cost!
Do practise techniques to manage stress
Looking after your mental wellbeing is just as important as caring for your physical health, and it may have a direct impact on your gut. Stress and anxiety may disrupt the balance of gut bacteria, which may well affect digestion and overall gut health. Setting aside time each week for self-care can help support both your mind and your gut.
Don’t worry about the small things
Stress doesn’t just impact our mental wellbeing — it can also affect gut health. When we’re stressed, our bodies produce higher levels of cortisol, the stress hormone, which can disrupt the balance of gut bacteria. Finding ways to manage stress, whether through mindfulness or movement may help support a healthier gut.
Do get enough sleep
Sleep is integral for gut health as it is linked to increased gut bacteria, as well as reducing cortisol. Our gut bacteria thrive on routine, so much so that they even have their own “biological clock”, also known as the circadian rhythm. Keeping a consistent routine, particularly around sleep, supports the function of bacteria that live in the gut. Aim for 7-9 hours of quality sleep each night, as both duration and restfulness are important for maintaining a healthy gut microbiome.
Don’t stay on your phone or watch TV late at night
Excessive screen time before bed can disrupt sleep patterns, reducing the quality of your rest. Instead, establish a calming night time routine — dim the lights, read a book, or try deep breathing exercises to support a good night’s sleep and overall wellbeing.
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Do eat slowly and mindfully
Eating at a slower pace allows your body to properly register when it’s full, helping with digestion and preventing overeating. Take the time to enjoy your meals without distractions, savouring each bite to support better gut health and overall wellness.
Don’t overeat
Be mindful of portion sizes and pay attention to your body’s hunger and fullness cues. Eating too quickly can lead to overeating and increase the risk of bloating. Instead, take your time with meals — chewing thoroughly helps release digestive enzymes that aid digestion and hormones that signal feeling full.
Dr Mary McCreery, for Yakult, says: “Maintaining gut health requires a balanced approach that includes a healthy diet, positive lifestyle habits and mindful choices. “By following these dos and don’ts, individuals can support their gut health and overall wellbeing for a healthier, happier life.”
For more information visit yakult.ie/gutbestie