In this article:
If you’d asked me a few years ago what “gut health” meant, I probably would have just said bloating and other digestive issues. And don’t get me wrong, those were my main symptoms, but looking back now, it was never just that.
I was constantly picking up colds with a shot immune system, my skin wasn’t great, my energy was low, and I had this general ‘look’ of inflammation - puffy face and sunken eyes. All of which I didn’t necessarily connect to poor gut health at the time.
What a bad gut health actually feels like
The bloating was the most noticeable part. It wasn’t just a bit of discomfort after eating, it was the kind where I didn’t feel like I was in my own body. I’d be struggling to do up my jeans, packing emergency outfits... and this was happening daily.
The confusing thing was that I thought I was healthy, and I thought I had already tried everything.
What I thought was “healthy” (but wasn’t helping)
I was doing things that are pretty normal in the fitness space where I work - sugar free energy drinks and daily Coke Zeros, but also lower-quality breads, bagels, tortilla wraps, pre-made sauces. All things that are easy and convenient, but not exactly supportive if your gut is already struggling.
I have always loved my fruit and veggies, but over time I had limited my weekly selection down to just a few repeat purchases of things like bananas, onions, broccoli and peppers, and my ‘food intolerances’ that flagged up on a desperate test a few years before had restricted my options even more.
The small changes that made a difference to my gut health.
I didn’t overhaul everything overnight and I didn’t cut loads of foods out, instead focusing on small, realistic changes that I could actually stick to.
1. Increasing plant variety was probably the biggest one.
Rather than obsessing over what to remove, I started asking myself what I could add in. Different vegetables, fruits, herbs, legumes, seeds, nuts, grains and spices. Just challenging myself to add a new one in to my food shop each week which naturally meant more fibre was going in to my diet too.
2. Choosing better-quality versions of foods
I didn’t stop eating things like bread or wraps, I just started choosing better-quality versions where I could. I stopped buying so many quick-fix snacks like protein and cereal bars or flavoured yogurts, and started questioning whether I could mix together a sauce myself rather than buying pre-made.
3. Adding in live fermented foods
I started including foods like Greek yoghurt, kefir, kimchi, miso and sauerkraut more regularly. These help introduce beneficial bacteria into the gut, which was something I really needed more of at the time.
4.Adding a supplement
A supplement should never replace getting the basics right with your diet, but it can add an extra layer of support on top of everything else. I’ve started using GutSupp, a prebiotic powder which helps feed the beneficial bacteria in your gut, and is so easy to add to your routine (I just stir it into water, my coffee, or blend it into a smoothie).
The best way to start improving gut health naturally
Try something new! Pick one gut-friendly food and add it to your food shop. Some simple examples:
- A better quality yogurt that contains live cultures
- A loaf of sourdough that is made with simple ingredients
- Adding some sauerkraut in to a salad
- A sprinkle of mixed seeds on your porridge
- Swapping broccoli for green beans or kale
- Adding beans to your dinner
- Even as simple as swapping out the colour of bell pepper that you buy that week!
- Adding a prebiotic fibre supplement like GutSupp
My approach now (and why it works)
If I had to sum it up, it would be this: realistic, enjoyable, and sustainable.
I genuinely enjoy the way I eat now much more than I used to. The meals I make are more flavourful, more varied, and I know they’re actually supporting my health at the same time. There’s this idea that eating for your health means sacrificing taste, but I’ve found the opposite.
Improving your gut health doesn’t need to be extreme, and it’s not about cutting everything out or following a perfect plan. It’s about making small, consistent changes that actually fit into your life, and you can build on these over time.
