A Nutritionist’s Tips to Improve Gut Health.
- Amanda Duncan
- May 1
- 5 min read
Updated: May 2
Are you feeling bloated, tired or may even suffering from anxiety? Your gut health may be the issue and require some support.
If you’re reading this because you are struggling with digestive issues then you’re not alone. A UK survey found that 58% of those questioned experienced gut health problems, with 45% of these people having suffered chronically ie. symptoms had lasted longer than three months. (1)
In the hustle of modern life, our health often takes a backseat. I often hear clients say they put up with having a "bad stomach", feeling bloated or generally fatigued until it starts to significantly impact their daily life and need support. At this point they turn to a Nutritionist or Nutritional Therapist for help.
In my clinic, supporting and improving gut health is often my starting point. Clients often come with what may seem totally unrelated symptoms, such as food sensitivities, anxiety, skin flare up or even weight gain, but when we dig into their overall health picture, gut issues appear to be mediating these. It’s a cliché that Nutritionists always talk about poo, but there’s good reason why we enquire about a person’s bowel habits within a few minutes of a consultation! In many respects what’s going on in a person’s gut is like a window into their overall health.
Why is Gut Health so important?
The gut houses trillions of bacteria, collectively known as the gut microbiome;/ Think of the bacteria as different types of trees and the forest is the gut microbiome. These microbes all have jobs; from helping to break down food and absorb nutrients, to regulating hormones and mental health and strengthening the immune system (ca. 70% of your immune system is in your gut!). If there’s an imbalance of microbes - often caused by factors such as stress, poor diet, lack of sleep- this can cause symptoms all across the body.
Signs your Gut may need support
Do any of these symptoms sound familiar?
Frequent bloating or gas
Irregular bowel movements
Low energy or frequent fatigue
Sugar cravings
Food sensitivities
Poor sleep or frequent illness
Skin issues or hormone imbalances
Brain fog or anxiety. For more information on the link between the gut and anxiety health check out my previous blog here.
These symptoms are the body’s way of putting out an SOS signal so don’t ignore them. To improve gut health and digestion there are simple steps a person can take day-to-day which can be really transformative to how they feel. Reducing ultra processed foods as much as possible and focusing on whole foods is good starting point, but below are some more specific hints and tips that can be adapted into the busiest schedules.
5 Simple Tips to improve Gut Health
Eat More Fibre
The NHS recommends 30g of fibre per day, but It’s estimated that UK adults on average consume 18g (2). What is fibre?
Think about fibre as gut bacteria's fuel to enable it work including , regulating digestion and supporting a diverse microbiome. The key point is that fibre comes from plants, so to feed your gut bugs, it's important to pack in the plants! Have you heard of the challenge of eating +30 plants a week? This can be a fun and effective way to improve gut health through fibre and variety by packing in over 30 types of vegetables, fruits, spices, herbs, wholegrains or beans/ legume across a 7 day period.
More specific ways to boost your fibre plant and intake include:
Adding nuts and seeds to breakfasts and snacks e.g. chia, flax, pumpkin, sunflower, almonds, walnuts.
Adding more legumes and beans to meals e.g. For staples such as Bolognese swap half the meat for lentils.
Filling half your lunch or dinner plate with vegetables – e.g. salads, steamed vegetables of a variety of colours, aiming for at least 3 varieties per meal.
Finding ways to boost meals e.g. a handful of greens in casseroles or curries, some frozen cauliflower to smoothies.
Leaving the high fibre skins on vegetables e.g. potatoes, carrots
Swapping “white” carbohydrates to wholegrain versions e.g. rice, bread, pastas.
Mix in Probiotic-rich foods
Probiotic foods such as natural & Greek yoghurt, kefir, sauerkraut, kimchi, miso and kombucha contain live beneficial bacteria that help balance gut bacteria, aid digestion. So regularly including probiotic rich foods in the diet can improve overall gut health, reducing symptoms such as bloating and digestive discomfort. Some easy ways to add more probiotics is to include some yoghurt or kefir in breakfasts, add kimchi as a side for lunch or a glass of kombucha as a snack. It doesn't need to be much, 1 tablespoon per day is plenty!
Support Digestion with Bitter Foods
Bitter foods such as rocket, apple cider vinegar, kale, citrus fruits and endives help
stimulate bile and digestive enzymes which are key in digestion. These enzymes help break down foods within the gut and prevent them from fermenting and producing gas which can otherwise lead to bloating. So next time you’re having a salad perhaps include some rocket and make a dressing with apple cider and lemon to support this process- both functional and delicious!
Slow Mealtimes down
Do you often eat lunch in front of the laptop or spend time scrolling ? Distracted eating often leads to eating quickly which directly impacts digestion. Proper chewing increases saliva production, which contains enzymes to break down carbohydrates, and also triggers the release of those digestive enzymes further down the digestive tract. Supporting a client on “how to eat” and not just “what to eat” can often bring the biggest benefits to improve gut health in my clinic. So switch off emails, put the phone down and perhaps even try taking a few deep breaths before eating to slow the process down. You’ll also find slowing down and savouring the flavours brings much more enjoyment!
Keep Hydrated
As with anything, hydration is key. In gut health, constipation can be a frequent issue. Hydration is key to remove the body’s waste and encourage regular bowel movements. Additionally hydration aids nutrient absorption and overall microbiome health. Keep a reusable bottle nearby and aim to drink throughout the day- at least 2 litres. Add lemon, cucumber, or herbs for flavour if plain water gets boring and if remembering is an issue phone reminders can be extremely useful.
For specific gut related conditions
In some cases digestive symptoms may be linked to more serious conditions. In my clinic I support clients with a range of gut-related conditions such as Ulcerative Colitis, SIBO (Small intestinal bacterial overgrowth), Candida overgrowth and IBS amongst other things. In these circumstances, a more targeted and comprehensive approach is often needed and can include running specific tests, as outlined here in my programmes. Please do book a free call if this applies to you and you'd like to understand a bit more.
Final thoughts
Good gut health is a foundation for overall well-being. Improving gut health is often not about a drastic overhaul to start feeling better—just a few intentional changes to eating habits, hydration, and daily routine.
If you’re dealing with persistent symptoms like bloating, fatigue, or brain fog, it’s worth looking at your gut. The body is deeply interconnected, and often, small improvements in digestion can lead to big improvements in energy, mood, focus and overall health. If you feel too busy to make these changes, check out my previous blog where I offer tips to navigate nutrition and busy lives.
Want to know what changes would work best for you and your lifestyle? Ask a nutritionist. I offer personalised consultations and simple strategies tailored to your goals. I’m here to help!
Book a discovery call or reach out today here—your gut will thank you!
References:
1. https://www.hollandandbarrett.com/the-health-hub/conditions/digestive- health/gut-health-report-2023/
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