POOR gut health is linked to autoimmune diseases, mental health disorders and even cancer.
It’s also said to increase your risk of , as well as , , and skin conditions like .
Almost half of us have indicating our – from to – but what can we do about it?
Much like with , there is no quick fix – no cleanse or detox is going to bring about instant radical changes.
But you can make a real difference in as little as seven days.
OK, a week of won’t prevent serious diseases, but you should feel considerably better.
After that, it’s about adopting sustainable lifestyle habits to support you long term.
Caff Rabess, a registered dietitian and clinical lead for an NHS nutrition and dietetic service, who works with Yakult, tells Sun Health: “Imagine having a friend who always looks out for you – helps you stay well, supports your mood and understands exactly how you tick.
“Now, what if that friend already exists within you?
“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 your mood.”;
The gut refers to the gastrointestinal tract – the long tube extending from the mouth to the anus – and encompasses the stomach and intestines.
It’s primarily responsible for digesting , absorbing nutrients, and eliminating waste.
The gut microbiome is the ecosystem of more than 100 trillion microorganisms – including bacteria, fungi and viruses – that live in your intestines.
But we often don’t give them much thought. Research by YouGov shows people are more likely to think about their weight, , and ahead of their digestion.
That’s despite almost half (43 per cent) of the UK population experiencing some form of – whether that’s , or extra gas.
And those of us that do might reach for instead of fresh produce.
Well that’s unnecessary, according to Farzanah Nasser, gut health nutritionist at Biotiful.
She says: “In a world obsessed with supplements and quick fixes, we’ve lost sight of the simplest, most effective way to support, or ‘reset’, our gut – through natural foods that have been enjoyed for centuries.
“It’s time to go back to basics. Supporting your gut health does not need to be complicated.
“Including more fermented foods for seven to 14 days, alongside 30 different plants, could significantly improve the abundance of healthy bacteria in your gut.
“Plant foods include everything from fruits, vegetables, nuts, seeds, herbs, legumes, grains, teas and spices – so there is a lot to choose from.
“Fibre is also crucial – we should all be aiming for 30g a day – as it promotes a healthy microbiome, and helps to keep us fuller for longer and support balanced blood sugar.”;
Good gut health is linked to better sleep, improved fitness, better memory and focus, and even healthier skin
Farzanah NasserNutritionist
She adds: “Be sure to go outdoors and get some fresh air.
“The gut and brain are in constant communication, meaning a happy gut can help support a happy mind, and vice versa.
“Sunlight can also influence gut health and help improve your mood and energy levels.
“But also prioritise sleep, which is important to help maintain gut health, plus a lack of sleep makes us crave more sugar and feel too tired to cook.
“You want to aim for seven to nine hours of sleep each night to keep your gut – and your mind – satisfied.”;
Do all this, and you’ll be happier and healthier.
“Maintaining a healthy gut is not just about digestion – it has a positive impact on almost every system in the body,”; Farzanah says.
“The benefits vary from person to person, but they range from stronger immunity and weight management to increased energy levels.
“You might also be less bloated, have lower stress levels and have boosted your mood.
“And it doesn’t stop there – good gut health is linked to better sleep, improved fitness, better memory and focus, and even healthier skin!”;
To get you started, here are expert tips and guidance for your first seven days...
DAY 1
- Breakfast: Blend kefir into a nutritious smoothie with gut-friendly fruits like bananas, berries or kiwi.
- Lunch/dinner: Focus on fibre – whole grains, leafy greens and legumes. Try a quinoa salad with greens, avocado and chickpeas.
- Exercise: A 20-minute brisk walk in your local park.
DAY 2
- Breakfast: Top kefir yoghurt with homemade nutty granola and fresh berries.
- Lunch/dinner: Add fermented foods like kimchi or sauerkraut to your meals. For example, grilled chicken with roasted vegetables and a side of kimchi.
- Exercise: Try a beginner’s yoga session (15 to 20 minutes) to stretch and unwind and positively impact your gut-brain connection.
DAY 3
- Breakfast: Kefir-soaked overnight oats.
- Lunch/dinner: Gut-friendly vegetable soup made with lentils, carrots, celery and spinach with sourdough on the side.
- Exercise: A simple 20-minute bodyweight home workout (squats, push-ups, sit-ups).
DAY 4
- Breakfast: Porridge with ground flaxseed, almond butter, and blueberries.
- Lunch/dinner: Grilled salmon salad with greens, avocado, lemon juice and olive oil. Remember to stay hydrated to support smoother digestion and reduce bloating.
- Exercise: Take time for a 30-minute outdoor walk or a light jog. Try to take a moment to focus on deep breathing.
DAY 5
- Breakfast: Layer kefir yoghurt with fresh berries, granola and a sprinkle of chia seeds.
- Lunch/dinner: Make cheesy potato cakes, with spring onions, avocado and fried eggs. Recipe here.
- Exercise: It’s time for a swim. Swimming reduces stress, improves circulation and supports digestion, helping your gut and body feel balanced.
DAY 6
- Breakfast: Blend Greek yoghurt into a smoothie with a frozen banana, a handful of blueberries and two kiwis.
- Lunch/dinner: Ever tried a Buddha bowl with quinoa, roasted chickpeas, carrots, cucumber and a tahini dressing?
- Exercise: Try something fun, like a gym class to mix up your routine.
DAY 7
- Breakfast: A glass of kefir served with fresh fruit – simple, quick and packed with gut-loving live cultures.
- Lunch/dinner: Focus on balance today. Add a side of fermented foods, like kimchi or pickles to your meals for an extra gut health boost.
- Exercise: A relaxing 15-minute walk or stretch can help you reset and focus.
Farzanah says: “Reflect on how you feel after your first week.
“Small changes can lead to big results – so stick with it! Your gut will thank you for it.”;
