How To Look After Your Gut Health This Winter

Know The Signs

“Given the gastrointestinal tract is where we get 75% of our immune system, it’s a no-brainer to look after your gut as we head into the colder, winter months. Improved gut health won’t necessarily ‘boost’ your immune system by itself, but robust gut health is a powerful building block in a healthy immune system. Symptoms of an under-functioning immune system include fatigue and tiredness; struggling to sleep or stay asleep; frequent colds and sore throats; cuts and bruises which take longer to heal; and digestive issues like bloating, constipation and loose stools.” – Simone Thomas, wellness expert

Eat More Fibre

“Our gut is home to trillions of beneficial bacteria, often referred to as the gut microbiome. Like a fingerprint, every individual has a unique microbiome. One of the most important functions of the microbiome is to ferment the fibre we eat and produce anti-inflammatory molecules called short chain fatty acids (SCFAs). SCFAs play an important role in initiating and managing our immune response when ‘bad’ bacteria, or a virus, infect the body. The more different types of microbes you have in your gut, the stronger your immune response will be. You can increase the diversity of the microbiome by consuming specific fibres – also known as prebiotics – including leeks, onion, asparagus and chicory root. Fibre in any form also makes a difference – think wholegrains, nuts, fruit and other vegetables, too.” – Dr Caitlin Hall, chief dietitian & head of clinical research at Myota

Get Stress Under Control

“Stress weakens the immune system and can cause inflammatory conditions, such as eczema and psoriasis, to flare up. If you are prone to stress, try to get it under control as it will help your gut health and immunity. Relaxation exercises like meditation and deep breathing will keep your mind calm. Remember, the gut-brain connection is real – the brain can have a direct effect on the condition of the gut, and a happy mind leads to a happy gut. Even if it’s a couple of minutes on an app like Headspace or Calm or spending five minutes writing in a journal.” – Simone

Cut Back On Processed Food

“It’s probably not a surprise to hear that ultra-processed foods are troublesome for the gut microbiome – think artificially sweetened soft drinks, foods that are highly processed such as pre-packaged snacks, bread, cakes and biscuits, sweetened breakfast cereals and ready-to-eat meals. Aim to make 50% of your diet rich in whole, plant-based foods to nourish the gut microbiome. Use every meal as an opportunity to feed your gut good bugs – whether it’s adding a new vegetable each week, or choosing brown rice instead of white, even the small things make a difference and will add up over time.” – Debbie Cotton, head of clinical education at Invivo Healthcare

Aim For Colour

“The pigments that give richly coloured fruits and vegetables their colour are a fantastic source of food for the microbiome and reduce inflammation. For example, flavonoids (found in blueberries and cranberries) have been shown to support the immune system and metabolism as well as having a prebiotic and antibacterial effect. Other phytochemicals – the name given to these health-promoting nutrients found in plants – such as carotenoids, found in carrots and spinach, may reduce stomach inflammation and are antioxidants that fight free radicals.” – Debbie

Try Fermented Foods

“A recent study found that people who ate a gut-friendly diet were 40% less likely to have severe Covid symptoms or require hospitalisation than others. One of the simplest ways to support the gut microbiome is to include foods naturally rich in probiotics, which top up the levels of good gut bacteria. Foods like sauerkraut, kimchi, miso, kombucha, traditional cheeses, live yoghurt and kefir all contain live bacteria, so try to include at least one or two servings every day. Try to mix things up throughout the week, as studies also show the gut thrives on diversity. All plants are great, but the key is to aim for diversity. Your gut bugs all have different preferences and giving them diverse food keeps them happy.” – Natasha Evans, nutritional therapist

Make Your Own Bone Broth

“If you roast a chicken on a Sunday, get into the habit of simmering the bones to make your own broth. Bone broth is packed with nutrients, including glutamine and collagen, which help support a healthy digestive tract to support immunity. And while plants may get the majority of the airtime when it comes to supporting the gut, don’t discount meat and fish, which play an important role in our immune system. They provide bioavailable nutrients (i.e. nutrients the body can recognise) that directly support immune function, such as zinc, vitamin A, vitamin D and iron.” – Natasha