The Gut Microbiome: How to Support a Healthy Gut
The gut microbiome is an incredibly complex ecosystem made up of trillions of microorganisms (mainly bacteria and archaea) that live in your digestive system. Far more than just “gut bacteria,” research shows that the microbiome plays a key role in digestive health, immunity, metabolism, and even mental wellbeing.
With up to 70–80% of your immune cells located in your gut, it’s no surprise that healthcare professionals are increasingly highlighting the importance of gut health. So, how can we keep our gut microbiome balanced and thriving? Let’s explore the key factors that influence it — and what you can do to support a healthier gut.
1. Gut Testing & Microbiome Mapping
If you’re dealing with ongoing digestive issues, your first step should always be speaking with a healthcare provider. For deeper insights, microbiome testing (also called microbiome mapping) may help.
This type of testing can detect:
Bacterial or yeast overgrowth
Parasites
Immune markers linked to allergies and food intolerances
The balance of beneficial bacteria in your gut
While gut microbiome tests can be costly, they’re often useful for pinpointing the root cause of persistent gut problems and tailoring a personalised treatment plan.
2. Diet & Nutrition for Gut Health
It’s no surprise — diet is one of the most powerful tools for shaping your gut microbiome. To support digestion and healthy gut bacteria:
Focus on natural, whole foods rather than heavily processed options
Limit excess sugar and alcohol
Choose organic or spray-free produce where possible
Shop local — farmers markets often provide fresher, nutrient-rich food at good value
And don’t forget about prebiotics and probiotics. Prebiotics (fibres that feed good bacteria) and probiotics (live beneficial bacteria) are essential for microbiome health. You’ll find them in foods like:
Fermented vegetables (kimchi, sauerkraut)
Kefir and yoghurt
Garlic, onions, bananas, and asparagus
Supplements can also help, but quality matters — and it’s best to seek professional advice to choose the right ones.
3. Sleep & the Gut Microbiome
Sleep and gut health are deeply connected. Adults need 7–8 hours of quality sleep to allow the body to restore and repair. Poor sleep can disrupt digestion, weaken the immune system, and negatively impact gut bacteria.
Tip: Try to avoid eating within 2–3 hours of bedtime, so your body can focus on rest and recovery rather than digestion.
4. Exercise & Movement
Regular movement is a natural gut booster. Exercise improves digestion, relieves bloating and tension, and can even help diversify your gut flora.
Gentle movement like walking and yoga are particularly beneficial. In fact, research suggests yoga may support both digestion and stress reduction — a double win for your gut microbiome.
5. Stress & Gut Health
Stress is one of the biggest disruptors of gut health. When the body is in a constant “fight or flight” state, digestion slows down and nutrient absorption suffers. This can lead to symptoms such as:
Indigestion and heartburn
Gas and bloating
Irregular bathroom habits
To support a healthy gut, try stress-reducing practices like:
Deep breathing exercises
Meditation or mindfulness
Reducing caffeine if it increases anxiety
Prioritising regular movement and quality sleep
6. Supplements for Gut Health
Supplements can be helpful for some people, especially if you’re rebuilding or balancing your gut microbiome. Options include probiotics, prebiotics, digestive enzymes, and fibre supplements.
Because everyone’s microbiome is unique, it’s best to work with a healthcare professional before starting supplements to ensure they suit your individual needs.
Final Thoughts
Every person’s microbiome is different, so finding what works for you may take some trial, error, and patience. While diet, sleep, exercise, and stress management all play key roles in gut health, sometimes professional support and targeted testing are needed to get to the root of digestive issues.
Investing in your gut microbiome isn’t just about avoiding tummy troubles — it’s about building long-term resilience for your immune system, metabolism, and overall wellbeing.
