Gut Health: An introduction to the gut microbiome and why its important. Guest blog by Tara Tredger (ANutr)

As a Nutritionist, I’m often asked about gut health and its impact on overall well-being. Research into gut health has flourished in recent years, with groundbreaking studies revealing its profound impact not only on digestion, but immunity, mental health, and even chronic disease, making the gut microbiome one of the most rapidly expanding fields in medical and nutritional science.

Gut health refers to the balance and function of the gastrointestinal (GI) tract, particularly the gut microbiome—a diverse community of bacteria, fungi, and other microorganisms in the digestive system. 

A healthy gut efficiently absorbs nutrients, supports immunity, and maintains a strong intestinal barrier. When this balance is disrupted, it can lead to digestive issues, inflammation, weakened immunity, and can even be linked to mental health concerns like anxiety and depression1. Research continues to highlight the vital role of gut health in overall well-being, emphasising the need to support a diverse and thriving microbiome.

The gut microbiome is a complex community of trillions of bacteria that primarily reside in our large intestine (colon), though they can also be found in the stomach and small intestine. These gut microbes play a multitude of essential roles like:

✅ Efficient Digestion – Helping break down foods the body can’t digest.
✅ Nutrient Absorption – Extracting and producing essential nutrients.
✅ Immune Regulation – Protecting against infections and managing inflammation2.
✅ Mental Well-Being – About 90% of serotonin is produced in the gut, influencing mood3.
✅ Weight Regulation – Affecting metabolism and fat storage4.

I tend to get asked about microbiome testing as a way of finding out how healthy someone’s microbiome is. Although these tests are available, there are some concerns as to their accuracy as well as being expensive. There are, however, some simple signs that can help indicate how your gut and microbiome are functioning5.

These include the following:

1.     How often do you pass a stool

2.     Gut transit time (time taken when food goes in one end and out the other)

3.     Excessive bloating and gas

4.     Pain or difficulty opening bowels

5.     Stool type

It is important to note that there are a number of things that could cause gastrointestinal symptoms and there is a big variety between individuals. It is always best to discuss any digestive symptoms first with your GP, particularly any change to bowel habit.

The good news is that there are a number of ways to optimise your gut microbiome. Diet is the main factor in maintaining a healthy and balanced gut microbiome, with variety being key to its success.

Supporting your gut microbiome is a simple yet powerful way to boost health and vitality! See other blogs for more tips on how to eat to support gut health.

References: 

1.     Dinan, T. G., Cryan, J. F. (2017). The Microbiome-Gut-Brain Axis in Health and Disease. Gastroenterology Clinics. 46(1):77-89. 

2.     Zhao, L. (2013). The gut microbiota and obesity: From correlation to causality. Nature Reviews Microbiology. 11(9):639-647. 

3.     Akram, N., Faisal, Z., Irfan, R., Shah, Y. A., Batool, S. A., Zahid, T., Zulfiqar, A., Fatima, A., Jahan, Q., Tarig, H., Saeed, F., Ahmed, A., Asghar, A., Ateeq, H., Afzaal, M., and Khan, M. R. (2024). Exploring the serotonin-probiotics-gut health axis: A review of current evidence and potential mechanisms. Food Science & Nutrition, 12, 694–706. 

4.     Wu, D., Wang, H., Xie, L. and Hu, F. (2022) Crosstalk Between Gut Microbiota and Adipose Tissues in Obesity and Related Metabolic Diseases. Frontiers in Endocrinology, 5;13:908868.

5.     Carding. S., Verbeke. K., Vipond. D. T., Corfe. B. M. and Owen, L.J. (2015). Dysbiosis of the gut microbiota in disease. Microbial Ecology in Health and Disease, 2;26:26191.