A New Year, A New Gut

As 2025 begins, many of us resolve to make meaningful changes to our health. While goals like regular exercise and healthy eating are common, improving your gut health should be high on your list. Your gut is home to trillions of microorganisms¹ that impact digestion,² immunity,³ mental well-being,⁴ and even metabolism.¹ By nurturing your gut microbiota – the unique community of bacteria, fungi, and other microorganisms in your digestive system² – you can support your overall health.^{2, 5} Here are some evidence-based strategies to help you improve your gut health.

Dietary Changes

Up Your Fibre Intake

Dietary fibre, found in starchy foods like whole grains, quinoa, corn, oats, chickpeas and bran, is a game changer for gut health. Fibre serves as a food source for beneficial gut bacteria, promoting microbiota diversity and increasing the production of short-chain fatty acids (SCFAs), such as butyrate.^{6, 7} These SCFAs strengthen your gut lining, help reduce inflammation, and support overall gut function.^{6, 7} Aim to include fibre-rich foods into your meals every day for adequate intake.

Follow a Mediterranean Diet

The Mediterranean diet is often celebrated as a gold standard for health.⁸ Its emphasis on fruits, vegetables, whole grains, legumes, nuts, and healthy fats (like olive oil) has been shown to positively influence the gut microbiota composition.⁹ As this diet is high in fibre and low in high fat, high sugar, processed foods⁸ it can help increase the richness and diversity of your good gut bacteria, can reduce inflammation, and lower the risk of chronic disease such as diabetes and heart disease.^{8, 9}

Include Prebiotics and Probiotics

Prebiotics are non-digestible food components that nourish the beneficial bacteria,¹⁰ while probiotics introduce live beneficial bacteria to the gut.¹¹ Foods rich in prebiotics include bananas, onions, garlic, and honey, which contain oligosaccharides that fuel good bacteria.¹⁰ Fermented foods like kefir and kombucha are good sources of probiotics.¹¹ Taking a prescribed probiotic can also improve your gut microbiota’s composition and help alleviate irritable gut symptoms such as bloating and loose stools.^{9, 12} If you struggle with your gut, it’s advised that you reach out to a registered dietitian or your doctor.

Maintain a Healthy Diet

Studies have shown that our diet is particularly effective in changing the composition of the gut microbiota; so be consistent with a healthy diet as this has the power to influence your health. While fad diets may promise quick results, consistency is key for gut health.⁸

Lifestyle Changes

Reduce Stress

Chronic stress takes a toll on your gut. The gut-brain axis, a bidirectional communication pathway between your gut and brain, means that stress can negatively affect digestion and microbiota balance. Incorporating stress-reducing practices like meditation, mindfulness, or even sufficient sleep can support a healthier gut.⁴

Let’s Get Moving

Exercise has been shown to also affect the type of bacteria found within your gut.¹³ This gives you even more reason to put on those exercise clothes and get moving.

Use Antibiotics only as prescribed

Antibiotics are used for treating bacterial infections but may disrupt the delicate balance of your gut microbiota.¹⁴ You should only use antibiotics as prescribed by your doctor. If antibiotics are necessary, using a probiotic with the course may help restore the gut balance.¹⁵

Summing It Up

A new year is the perfect opportunity to adopt habits that nurture your gut health. By increasing fibre intake,^{6, 7} following a Mediterranean diet,^{8, 9} incorporating prebiotics and probiotics,^9-12 and making lifestyle adjustments such as stress management,⁴ exercise¹³ and antibiotic mindfulness,^{14, 15} you can create a thriving gut microbiota. These changes don’t just benefit your digestion – they enhance your overall health,^{2, 5} helping you feel your best in 2025 and beyond. This year, commit to a happier gut and a healthier you. Cheers to new beginnings!

References

1. Koliada, A. et al. Seasonal variation in gut microbiota composition: cross-sectional evidence from Ukrainian population. BMC Microbiology 20, 100 (2020).
2. Goulet O. Potential role of the intestinal microbiota in programming health and disease. Nutrition Reviews 73(S1),32-40 (2015).
3. Wiertsema, S.P. et al. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients 13(3), 886 (2021).
4. Verma, A. et al. Gut-brain axis: role of microbiome, metabolomics, hormones, and stress in mental health disorders. Cells 13(17), 1436 (2024).
5. Liu, T. et al. Influence of gut microbiota on mental health via neurotransmitters: a review. Journal of Artificial Intelligence for Medical Sciences 1(1), 1-14 (2020).
6. De Vos, W.M. et al. Gut microbiome and health: mechanistic insights. Gut 71(5), 1020-1032 (2022).
7. Shemtov, S.J. et al. The intestinal immune system and gut barrier function in obesity and ageing. The FEBS Journal 290(17), 4163-4186 (2023).
8. Ross F.C. et al. The interplay between diet and the gut microbiome: implications for health and disease. Nature Reviews Microbiology 22(11), 671-686 (2024).
9. Aziz, T. et al. Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations. Gut Microbes 16(1), 2297864 (2024).
10. Chow, J. Probiotics and prebiotics: a brief overview. Journal of renal nutrition 12(2), 76-86 (2002).
11. Da Anunciação, T.A. et al. Biological significance of probiotic microorganisms from kefir and kombucha: a review. Microorganisms 12(6), 1127 (2024).
12. McFarland L.V. et al. Strain-specificity and disease-specificity of probiotic efficacy: a systematic review and meta-analysis. Front. Med. 5, 124 (2018). doi: 10.3389/fmed.2018.00124.
13. Cullen, J.M. et al. A systematic review on the effects of exercise on gut microbial diversity, taxonomic composition, and microbial metabolites: identifying research gaps and future directions. Frontiers in Physiology 14, 1292673 (2023).
14. Elvers K.T. et al. Antibiotic-induced changes in the human gut microbiota for the most commonly prescribed antibiotics in primary care in the UK: a systematic review. BMJ Open 10, e035677 (2020). doi:10.1136/bmjopen-2019-035677.
15. Fernández-Alonso M. et al. Effect of adding probiotics to an antibiotic intervention on the human gut microbial diversity and composition: a systematic review. Journal of Medical Microbiology71(11) (2022). doi:/10.1099/jmm.0.001625.