Get that good gut feeling

Sometimes called our “second brain”, the gut is home to trillions of microbes that influence digestion, immunity, mood, and even heart health.  

These microorganisms ferment fibre into short-chain fatty acids, which nourish the cells lining the colon, strengthen the gut barrier, and help prevent disease. 

They also produce essential vitamins and play a role in regulating inflammation and supporting the immune system, which largely resides in the gut. 

A balanced microbiome doesn’t just affect digestion; it connects to mental health through the gut-brain axis and even impacts cardiovascular function. 

When the gut is healthy, it produces neurotransmitters, including serotonin, which contribute to emotional stability. However, repeated disruptions from antibiotics, stress, or highly processed diets can weaken this system, increasing the risk of conditions such as diabetes, depression, and chronic inflammation. 

The good news is that the gut is resilient. With the right habits, it can recover and thrive. 

Diversity in the diet is key: eating a wide range of fruits, vegetables, legumes, and whole grains feeds different microbial species and promotes balance. 

Fermented foods and prebiotic-rich ingredients such as onions, garlic, and oats also help maintain microbial diversity. Lifestyle choices matter too – hydration, regular physical activity, and stress management all support gut health. 

Gut health expert Emily Leeming advocates a positive, inclusive approach to eating. 

“For every meal I focus on protein, fibre, and a lot of colour in my wholefoods,” she said in a newspaper interview. 

“The specifics beyond that don’t matter as much as thinking about what you can add, not what you ‘shouldn’t have’ – there’s room for everything in life. So, I will have some chocolate or maybe some sweets occasionally. 

“But my focus is more on what goodness (like beans, wholegrains, nuts, and seeds) I can add in.” 

Her advice reflects an important point: gut health isn’t about rigid restriction but about nourishing your body with variety and balance. 

By focusing on what you can add, rather than what you must avoid, you can create a sustainable way of eating that supports digestion, immunity, and long-term health, while still leaving space for life’s pleasures. 

Related reading: iPaper, Cleveland Clinic, Harvard, Mayo Clinic