The gut is most well-known for its role in absorbing nutrients and removing waste from our bodies. But did you know that it also plays an important role in our immune system and mental health – to the point of being called our second brain?

This is known as the gut-brain axis…and you may have experienced this if you have ever felt nauseous when in an anxious or stressed state or felt ‘butterflies’ in your stomach.

Changes to our gut microbiome (the total population of all the different bacteria that live within our gut) have been linked to changes in our mental, physical and emotional well-being. These changes often occur rapidly as the microbiome is very sensitive to diet and lifestyle factors as well as our general health status and the medications we take.

Consequences of an unhealthy gut

A healthy, functioning gut constantly ‘communicates’ with the brain through special messengers (e.g. serotonin and dopamine) and can directly influence the state of our mental health.

Long periods of stress, an unbalanced diet and negative lifestyle factors can lead to long-term imbalances between the beneficial and harmful bacteria in our gut. Poor gut health can then lead to:

• Moderate-to-severe stomach discomfort such as abdominal pain, bloating, constipation, diarrhoea, nausea and vomiting (irritable bowel syndrome)
• Skin irritation such as acne, eczema and psoriasis
• Immune dysfunction such as frequent colds, chronic inflammation and allergies (including food, respiratory or skin allergies)
• Chronic fatigue
• Mood imbalances such as anxiety and depression
• Chronic illnesses like cardiovascular disease, diabetes, and obesity

These symptoms can have direct and indirect consequences in the workplace e.g. increased health burden and risk of workplace accidents, decreased work productivity, presentism and decreased mental and emotional wellbeing.

5 ways to improve gut health

1. Increase the amount of fibre in your diet
   Foods which are high in fibre are key to the growth of beneficial gut bacteria and the maintenance of a diverse microbiome. These bacteria also produce substances that further protect the gut from any harm.
   Foods high in fibre include:
   
   • Fruits: avocados, apples, bananas, pears and all berries
   • Legumes: black or baked beans, chickpeas, kidney beans, lentils and lima beans
   • Nuts: almonds, Brazil nuts, chia seeds, flax seeds, sunflower seeds, pistachios and pumpkin seeds
   • Vegetables: artichokes, beetroot, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, spinach and sweet potatoes
     
     
2. Incorporate more fermented foods into your diet
   Fermented foods are natural sources of probiotics (bacteria within the gut that are beneficial for our health and wellbeing). Consuming these products has been shown to decrease the risk of cardiovascular disease, obesity, and diabetes.
   Examples of fermented foods include:
   
   • Kimchi
   • Kombucha
   • Miso
   • Sauerkraut
   • Yoghurt
   • Kefir
     
     
3. Reduce sugar and highly-processed foods
   Diets rich in sugar and highly-processed foods reduce beneficial gut bacteria and create an environment which can cause the body to unnecessarily activate defence mechanisms, increasing general inflammation and altering our metabolism negatively.
   Examples of highly-processed, high fat or sugar foods include: 
   
   • Frozen meals
   • Instant/powdered meals
   • Sweetened cereals
   • Packaged snacks e.g. potato chips, lollies, mass-produced breads, biscuits etc.
   • Sweetened beverages including excess juice, flavoured milk, soft drinks, cordial and premixed alcoholic beverages
     
     
4. Regulate stress levels
   Regulating stress levels can reduce the amount of harmful messages the gut may receive from the brain. Stress can be reduced by:
   
   • Maintaining good sleep hygiene: ensuring your bedroom is cool and dark, limiting screen time before sleep and maintaining a consistent sleep schedule to achieve ~7–9 hours of sleep daily
   • Regular exercise: 30 minutes of mild exercise per day (e.g. walking or jogging) can help improve mental clarity and support increased digestion
   • Meditation: guided medications with deep breathing techniques
     
     
5. Limit drinking and smoking
   Consistent alcohol consumption and cigarette use can promote the growth of harmful gut bacteria resulting in damage to the gut lining and 'leakages' of gut molecules into the bloodstream. Opt for water instead!

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