Can you improve gut health? Let’s dive into the science

Did you know that 90% of your serotonin (the ‘happy hormone’) is made in your gut? And the benefits of taking care of your insides don’t stop there. “Looking after your gut pays dividends everywhere else in your body,” explains registered dietitian Josie Porter. But how do you know if your gut is healthy or not? Is it possible to improve your gut health to get these benefits, and, if so, how do you do it? We asked Josie for her tips and advice.

First off, your gut isn’t just your stomach or belly. It actually refers to your entire digestive system or gastrointestinal tract – a long tube from your mouth to your anus – that breaks down food for energy.¹ That includes certain organs, such as your stomach, small intestine, large intestine (colon), oesophagus and rectum. It also includes your gut microbiome, which is made up of trillions of friendly bacteria, fungi and even viruses (collectively known as gut flora) that live in your gut and play an important role in your wellbeing.²

The potential for improving your gut health is closely linked to how quickly it responds to changes in your diet. The good news is that small studies looking at the impact of eating a high-fibre, plant-based diet vs. a low-fibre, animal-based diet found that changes in the gut occur after just 24 hours.

However, the gut reverted back to its original formation within 48 hours of the diet stopping.⁵ That suggests that we may be able to influence our gut health, while also not needing to panic if we spend a few days eating differently to normal. Like so much with health and wellness – it's the consistent, day-by-day changes that make a difference. The idea that there’s a miracle cure to ‘heal your gut’ is a myth. But there are plenty of things we can do to support our gut health, especially when it comes to our diets.

Your diet has the biggest influence on supporting good gut health. “Fibre is one of the most powerful tools we have, yet most of us in the UK fall short of the 30-gram guideline and sit closer to 18-20 grams.⁶ This means that for many of us, our gut often isn’t getting the fuel it needs,” says Josie. “A quick way to gauge your own intake is to look at your weekly foods. If plants like beans, lentils, wholegrains, nuts, seeds or fruit and veg barely feature, or if most meals don’t have at least one fibre-rich component, your baseline is probably on the lower side.”

Your gut health impacts your day-to-day health and may impact other areas of your health from your brain to your skin. Here’s how your gut interacts with other areas of your wellbeing.

So, after all of that, how do you know whether you actually have good gut health that will support your overall health? You might be thinking that good gut health means a perfectly flat stomach, no bloating ever and doing a poo at the same time each day. But healthy guts still have normal ups and downs, especially with stress, hormones, travel or what you’ve eaten. “What matters most is how things feel most of the time, not whether every day is identical,” says Josie.

Signs¹⁸ your gut might need a little more support include:

Looking after your gut health doesn’t just support digestion – it can lead to better wellness overall. You can support your gut health with simple habits to help your gut bacteria to thrive and your digestive system to function. Looking to learn more? Take a look at a deep dive into how your gut affects the rest of your body and probiotics explained. If you have continuous gut health issues or anything that feels out of the ordinary for you, it’s important to see your GP.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.