5 Natural Ways to Balance Your Gut Microbiome

The results are in, the science has spoken: gut health has evolved from a voodoo hippie topic to a conversation opener backed by research and trials proving it's importance to our physical and mental health.

Our gut microbiota (like fingerprints, everybody has a unique and slightly different gut microbe composition) changes throughout our lifetimes, and is influenced by diet (obviously!), genetics, stress, medication, pets, geography… the list goes on.

As the research shows, our gut biome plays a critical role when it comes to our digestion, immune system, mood and energy levels.

It makes sense once you understand the system: the vagus nerve connects the gut to the brain and is a key player in our parasympathetic nervous system, controlling our immune response, digestion, mood and heart rate, among other things. It's the “rest and digest” part of our autonomic nervous system. With over 100 million neurons in the gut, there's A LOT of info that gets sent to our brain.

A well-balanced gut microbiome has been shown to regulate mood, reduce anxiety, improve focus and energy levels.

By the flip of that same coin, an imbalance of our gut biome (a result of diet, stress, medication, etc.) can lead to inflammation - which causes brain fog, fatigue, and depression. It can also mean the gut lining isn't up to scratch, resulting in a “leaky gut” - the reason for IBS and IBD.

So, it seems obvious that achieving a well-balanced gut microbe population is the first step to good long-term health… but how do we do that?

• Eat a range of whole foods: A diverse microbiome is a healthy one. Incorporate lots of veggies, whole grains and fermented foods to increase the number of “good” bacteria.
• Stay hydrated: drinking plenty of water throughout the day supports digestion - and thus the gut biome!
• Beware of antibiotics: I think most of us have experienced health issues that a serious dosage of antibiotics has remedied… but at what cost?! While they definitely get rid of the harmful bacteria that are making us feel ill, they're also removing our good microbes too! Where possible, avoid taking antibiotics unless necessary.
• Manage stress: the biggest killer is stress. We've all been stressed at times, and it leads to feeling down, always getting sick, being tired… which are all also results of an imbalanced microbiome. Who would have thought! basically, stress disrupts our microbe populations, so finding ways to reduce it will do a lot for our health and well-being.
• Listen to your body: I know, it sounds rather hippie, but your body will tell you when something isn't right. If you feel bloated, if you constantly get an upset stomach or constipation, it probably means your current diet isn't working for your gut biome. Take note, and try to change things up.

Eating plenty of fresh (ideally organic) veggies is a great way to feed your biome with good fibre, and a happy microbe population means a happy you - science has proven it!