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6 Ways to Improve your Gut Health

Let us be blunt. Your gut health matters, so take care of it.

It is critical to maintain an optimally functioning gut as your gut biome is the foundation for good health. If you’re not taking care of your gut, you’re not taking care of yourself.

What is Gut Health and Why Does it Matter

A high-functioning digestive system is essential for the absorption of vital nutrients and minerals from our food. These nutrients are imperative in supporting our body systems: the immune system, central nervous system, and other essential bodily processes.


Gut Health & General Health


The gut microbiome contains over 1000 species of bacteria and microbes that are pivotal in the performance of your body. However, several factors can damage the integrity of the gut microbiome. Unhealthy, processed foods, sugar, limited sleep and stress can significantly impact the absorption of quality nutrients, which can limit the performance of your gut.

Weight Imbalance:

Accumulating excess unhealthy microbes may lead to disease and other health issues. This imbalance of microbiota can contribute to weight management issues like weight gain. 
The bacteria found in your gut can influence how you digest foods and produce chemicals that help you feel full, so the state of your gut health can have a massive impact on your weight (Krajmalnik-Brown, R et al. 2012).


The relationship between the gut and the immune system is symbiotic. These two systems have evolved to protect the body and eliminate harmful pathogens. Both systems cooperate from birth and develop as the body comes into contact with bacteria for the first time, working synergistically to support one another to promote a healthy body.

Over time, the gut impacts the development and strength of the immune system as the immune system shapes and diversifies the microbiome.

Mental Health:

Don’t make the mistake of thinking that your gut doesn’t impact your brain. It does. The gastrointestinal tract is sensitive to emotions like anger, anxiety and fear, which can trigger symptoms within the gut.

How to Improve your Gut Health

Eat good food.

It may be obvious, but the better you eat, the better you will feel. This applies to your brain health too. The value of your gut health goes beyond just your digestive system; the food you eat can massively affect your overall mood and cognitive function.

You might reach for a sugary snack when you’re feeling down. Don’t. Consuming sugar when you’re in a low mood will only worsen your mental state.

Your brain accounts for 20% of your energy requirements, so consuming nutritious and high-quality foods is fundamental. Healthier food will help you manage stress, lower anxiety, improve your mood, enhance your productivity and improve your well-being.
To improve your gut health:

  • Eat plant-based foods

  • Plant-based diets are primarily made of fruits, vegetables, and grains that can alter microbial competition and decrease pathogenic bacteria. This is because of the high contents of dietary fibre, polyunsaturated fatty acids, phytochemicals, and vegetable proteins
    (Aliouche, H. 2022).

    A 2016 study determined that a diet high in fruits and vegetables may prevent the growth of disease-causing bacteria (Klinder, A et al. 2016).
    Add these high-fibre fruits and vegetables to your diet:


    • Artichokes
    • Whole grains
    • Legumes
    • Raspberries
    • Broccoli
    • Lentils
    • Apples
    • Bananas 

  • Eat prebiotic foods

    Step up your diet and add more prebiotic foods to your diet. Many fruits, vegetables and whole grains contain prebiotics, but they can also be found independently.

    Prebiotics are a form of dietary fibre that allows your gut bacteria to produce nutrients for your colon cells; this process forges a more robust and healthier digestive system (Semeco, A et al. 2021).

    Try these:

    • Chicory Root
    • Dandelion Greens
    • Garlic
    • Onions
    • Leeks
    • Asparagus
    • Bananas
    • Oats
    • Apples
    • Seaweed 

  • Consume fermented foods

  •  Fermented foods are rich in lactobacilli, a type of bacteria that can benefit your health. These foods undergo fermentation in a process where the sugars they contain are broken down by bacteria or yeast (Robertson, R. 2021).

    Consume more of these fermented foods:

    • Yoghurt
    • Kimchi
    • Sauerkraut
    • Kefir
    • Kombucha
    • Tempeh

  • Reduce Stress

  • Stress can take a heavy toll on your body, and when it comes to the health of your gut, it can be detrimental. High stress or depression can reshape the composition of gut bacteria through stress hormones, inflammation and autonomic alterations (Madison, A et al. 2019).

    This gut bacteria can deregulate stress responsiveness, raising the risk of experiencing depression.

    Exercise, meditation, decreasing caffeine and reviewing your diet are all effective ways to lower your stress and improve your gut performance.
    Rise above stress with 3 breathing techniques that can help you restore inner balance:

    • Pursed lip breathing
    • Diaphragmatic breathing
    • Deep breathing

  • Sleep

  • If you’re serious about improving your gut health, appropriate rest is a must. 

    The state of your gut can suffer severely if you don’t give yourself enough sleep. The gut microbiome can become compromised by sleep deprivation, which can cause stress, dietary changes, and a lack of melatonin (Li, Y et al. 2018).

    Try these methods to improve your sleep:

    • Reduce blue light exposure in the evening
    • No caffeine late in the day
    • Wake up at consistent times
    • Don’t eat late at night
    • Take a magnesium bath
    • Exercise during the day
    • Supplementation 

  • Gut Instinct

  • If your gut is struggling and you’re feeling under the weather, Gut Instinct can help you jump across that hurdle with a complete and comprehensive formula that supports your upper and lower gastrointestinal tracts.

    Reduce bloating, lower inflammation, aid digestion and improve your well-being with the ultimate gut health support supplement.

    Packed with a nutritious core, Gut Instinct boasts incomparable benefits thanks to innovative components like a prebiotic matrix and complex micronutrients. 


    The Bottom Line

    Poor gut health can cause symptoms like lethargy, recurrent illnesses like colds and flu, bloating, fluctuations in weight, skin irritations, and poor sleep and performance. Improve your nutrient absorption with this comprehensive formula while supporting healthy digestion, bowel function and the elimination of toxins.

    Getting your gut health back in check can be a process, but nothing good is ever easy. When your energy is high, your digestion is good and your immune system is thriving, you’ll know it was worth it. What is easy is incorporating Gut Instinct if you want to improve your gut health.

    Want to know more? Chat with one of our friendly team members at Evolve Nutrition today to kickstart your gut health journey.


    Krajmalnik-Brown, R et al. 2012, ‘Effects of Gut Microbes on Nutrient Absorption and Energy Regulation’, Nutrition in Clinical Practice, accessed 13 October 2022, <>

    Aliouche, H. 2022, ‘The Effects of a Plant-Based Diet on Gut Health’, News Medical Life Sciences, accessed 13 October 2022, <>

    Klinder, A et al. 2016, ‘Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota’, Food & Function, accessed 13 October 2022, <>

    Semeco, A et al. 2021, ‘The 19 Best Prebiotic Foods You Should Eat’ Healthline, accessed 13 October 2022, <>

    Robertson, R. 2021, ‘9 Ways to Improve Your Gut Bacteria, Based on Science’, Healthline, accessed 13 October 2022, <>

    Madison, A et al. 2019, ‘Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition, National Library of Medicine, accessed 13 October 2022, <,species%20may%20encourage%20dysregulated%20eating.>

    Li, Y et al. 2018, ‘The Role of Microbiome in Insomnia, Circadian Disturbance and Depression’, Front Psychiatry, accessed 13 October 2022, <>

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