How to Restore Your Gut Health

Your gut is often called your “second brain” — and for good reason. A healthy gut plays a vital role in your overall wellbeing, from digestion and immunity to energy levels and even mood. What you eat and drink doesn’t just fuel your body — it also feeds the trillions of bacteria that live in your digestive system.

In fact, your body is home to around 37 trillion human cells, but there are even more bacteria — most of which live in your gut. These tiny microbes help break down food, absorb nutrients, produce vitamins, and protect against harmful invaders. Looking after them is one of the best investments you can make in your long-term health.

The 10 Simple strategies to support and restore gut health

1. Eat a balanced diet

Processed and junk foods can harm your gut bacteria. Focus on whole, nutrient-dense foods like fresh fruit, vegetables, lean proteins, and whole grains to keep your digestive system happy.

2. Add probiotics

Probiotics are live “good” bacteria that support a healthy gut. You can find them in supplements or in foods like live yoghurt, kefir, and kimchi.

3. Chew thoroughly

Digestion starts in the mouth. Chewing food well makes it easier to break down and reduces strain on your digestive system.

4. Enjoy fermented foods

Fermented options like sauerkraut, miso, tempeh, and pickles naturally contain probiotics, giving your gut an extra boost.

5. Consider more plant-based meals

For some people, reducing meat and dairy and eating more plant-based foods helps digestion and overall gut balance.

6. Increase fibre intake

Most adults in the UK don’t get enough fibre. Aim for 25–35 grams a day through vegetables, legumes, oats, and whole grains to keep things moving smoothly.

7. Cut back on sugar

High sugar intake — especially from processed or artificial sources — can encourage harmful bacteria to thrive. Reducing sugar is one of the best ways to rebalance your gut.

8. Try bone broth

Homemade bone broth, made by simmering bones and connective tissue, is rich in nutrients that may support gut lining health. Shop-bought versions are available, but making your own allows you to control flavour and quality.

9. Prioritise sleep

Poor sleep can disrupt your gut health. Aim for at least 7 hours a night to give your body and bacteria time to rest and restore.

10. Manage stress

Stress directly affects digestion. Practices like meditation, deep breathing, walking in nature, or simply carving out time to relax can make a real difference to gut health.

The Bottom Line

A healthy gut means a healthier you. By making small changes — from diet and sleep to stress management — you can support your gut bacteria and, in turn, your overall wellbeing.