The mystery of the microbiome

Facts, statistics and expert tips on gut health

Often called the “second brain,” the gut plays a crucial role in overall health, with research linking a balanced microbiome to improved mental wellbeing, better sleep and even clearer skin. In this feature, we uncover some fascinating facts, surprising statistics, and expert-backed tips to help you nourish your gut, because a happy gut means a healthier, happier you!

“Regular movement can change the composition of your gut microbiome,” says Sandra Mikhail, founder of Nutrition A-Z and the author of The Gut Chronicles. “A recent study found that participants who implemented a steady fitness regimen improved the healthy microbes in their gut after just six weeks. The gut reverted back to its prior state after another six weeks of sedentary behaviour, proving that (as always) consistency is key!”

“Our gut microbiome is happiest when it has a period of rest with no food,” says registered nutritionist and gut health expert, Dr Lucy Williamson (lwnutrition.co.uk). “The easiest way to do this is overnight. Not eating between 10pm and 8am gives a 10-hour fast which is linked with a happier gut.”

“It is now widely accepted that changes to the gut microbiome are directly linked to a higher risk of developing heart and circulatory diseases,” says Bex Seligman, a naturopath and herbalist (@healthforwealth_bexseligman). “Gut microbes require a diverse range of nutrients, so one of the best things you can do for your health is to have a diet full of a wide variety of healthy foods. To improve both gut and heart health, focus on a diet rich in fibre and containing plant-based nutrients and fermented foods whilst limiting ultra-processed foods and red meat, as ensuring a healthy gut microbiome can positively impact your heart health.”

“Your brain and your gut are constantly communicating (via the gut-brain axis) and that chatter can definitely be affected by stress,” says Sandra Mikhail. “Pain, bloating and other discomforts may be felt more strongly, you may feel nauseous, and you may have changes to the speed of your bowel movements which may lead to constipation or diarrhoea because of stress. The bacteria in your gut are super important for your body too, especially your brain and immune system’s health and those can also be impacted by stress!”

“It is estimated that 1 in 3 people in the UK have IBS (Irritable Bowel Syndrome) or have had it in the past,” says Kelly Mulhall, gut health expert and founder of The Natural Balance (www.thenaturalbalance.net). “This is due to many people not getting a diagnosis, or leaving it untreated and learning to live with symptoms, rather than seeking the help of a professional for it. This is a huge number, equating to approximately 10 million people who suffer from it in the UK. With help from a professional, your IBS can be under control and in most instances, completely cured within 8 to 12 weeks.”

“Leaving IBS untreated long-term can cause inflammation and a leaky gut, which can lead to autoimmune conditions,” says Kelly Mulhall. “This is due to foods, toxins and waste leaving the gut, where they should stay, and going through the permeable gut lining and into the bloodstream. The immune system is then reacting to these foods, toxins and triggers and starts to attack the body itself. That is why it is important to fix your IBS.”

“Your gut microbes need a variety of different types of fibre to thrive, with fruits and veg being key, as different types have different benefits and feed different bacteria,” say Lisa and Alana Macfarlane, co-founders of The Gut Stuff (thegutstuff.com). “In general, it’s recommended that an adult aims for 30g of fibre per day. To put this into context, one medium apple is approximately 2.1g, so it’s a high number to hit. Gradually up it by about 5g a week and stay hydrated to limit further symptoms – no one wants an extra dose of wind, bloating or diarrhoea!”

“Chewing our food thoroughly and savouring each bite might seem simple, but it’s an often-overlooked cornerstone of optimal digestion,” says Siobhán Carroll, a fully qualified naturopath and herbalist at A.Vogel (avogel.co.uk). “When we eat slowly and chew our food well, we’re aiding the digestive process right from the start. The mechanical breakdown of food through thorough chewing initiates the release of digestive enzymes in the mouth, signalling the digestive tract to prepare for the incoming nutrients.”

“While probiotics have gained well-deserved attention for their role in gut health, the spotlight shouldn’t overshadow the significance of their counterparts: prebiotics,” says Siobhán Carroll. “Just as a garden thrives with proper soil and nutrients, our gut’s microbial ecosystem flourishes when fed with prebiotics. These fibres and compounds, found in foods like garlic, onions, bananas, and whole grains, provide a delicious buffet for our gut microbiota, encouraging the growth of the beneficial bacteria that aid digestion and hormone metabolism.”

Did you know...
that your gut contains over 100 trillion microbes? That’s nearly 10 times more microbes than human cells in your body!

Your gut produces about 95% of the body’s serotonin. This “feel-good” neurotransmitter influences mood, sleep, and mental health.

Taking a single course of antibiotics can reduce the diversity of the gut microbiome for years.

There are over 1,000 different species of bacteria in the gut microbiome. No two microbiomes are the same!

Around 70 to 80% of your immune system is located in the gut, meaning that good gut health is crucial for defending against illness.

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