Thanks to its stratospheric rise in interest in '25, you'll likely know that good gut health is important for pretty much all aspects of wellbeing, from skin, to digestion, to energy, and more. But, question: how do you know if you have good gut health, and what are the easiest gut health hacks to incorporate into your day-to-day to optimise yours?
We've asked two pros to break it down for you. But first - why is gut health such a buzz-term right now? "The interest in gut health has markedly increased over the past couple of decades," shares nutritional therapist and gut health specialist for KALLA, Eve Kalinik. "This is mostly because, through increasing scientific research, we're beginning to understand just how much of an influence it has on our wellbeing."
Chief nutrition scientist for Indi Supplements, Dr Federica Amati, agrees, adding: "There is increasing insight into how the microbiome and gut health impacts you. The link between fibre consumption and improved health is now well established, and since we know fibre can only be digested by our microbiome, it is clear that the benefits of fibre are thanks to these microbes," she shares.
Probiotic supplements are all the rage, and TikTok's wildly viral fibremaxxing trend is encouraging the nation to aim for 30 varieties of fruit and veg a week. And it's needed. “Government surveys show that 96% of people in the UK aren’t hitting the recommended 30g of fibre a day,” Dr Emily Leeming, dietitian and author of Genius Gut, previously shared with MC UK. “What’s great about fibremaxxing is that it’s not a restrictive trend, rather, focused on what you can add to your meals to support your health.”
And our lack of fibre may be linked with the onslaught of ultra-processed foods that now flood our supermarket shelves. As Sophie Medlin, consultant dietitian and head of nutrition at Heights, previously shared with MC UK: “Studies show that over 53% of the average UK adult’s daily calories now come from UPFs,” she explains. “This is problematic because these foods, which are typically very low in fibre, take up more space on our plates and tend to displace naturally fibre-rich foods like vegetables, legumes, whole grains, nuts, seeds and fresh fruit.”
One thing all of the experts we spoke to for this piece agree on: placing value on your gut health is worth the hype. Piqued your interest yet? Keep scrolling as they impart their expert wisdom on how to optimise yours. Good gut health - here you come. Keen to read more gut health goodness? Don't skip our guides to the 30-30-30 gut health method, expert-led guide to whether you should take probiotics, and signs of an unhealthy gut.
Gut health hacks: your guide
So, what is gut health?
According to Amati, gut health is defined as the absence of gastrointestinal symptoms - aka abdominal pain, bloating, or diarrhoea, and diseases like inflammatory bowel disease or colon cancer. "It's also the presence of microflora in your gut to support healthy function," she shares.
Think of it this way - the gut is essentially one long tube that starts at the mouth and runs all the way to the point of exit, or so shares Kalinik. "However, often the term 'gut health' refers to your gut microbiome, which is a collective of all of the microbes that live in your gut, predominantly in the large intestine."
The composition of your gut microbiome is completely unique - a bit like a fingerprint - and consists of around a trillion microbes. "In fact, current stats suggest that these microbes outnumber our own human cells, so you are actually more microbe than human," shares Kalinik.
Why is good gut health important?
Research shows that the more diverse your gut microbiome, the healthier and the stronger it is, which in turn impacts all kinds of other things, including skin and digestion.
"The gut microbiome is now being considered an organ in its own right, due to the far-reaching influence it has over a myriad of different systems in the body," shares Kalinik. This includes:
- Digestion
- The absorption of nutrients from our food
- The functioning of our immune system
- Regulation of our mood
- Ability to manage inflammation
- Ability to balance hormones.
11 gut health hacks to optimise your microbiome
1. Up your fibre
Fibre is finally on the nation's radar, with fibremaxxing trending on TikTok and leading gut health scientists like Dr Megan Rossi and Tim Spector of Zoe fame doing their bit for ensuring it stays a mainstay.
Dietary fibre is king for the gut microbiome, as it essentially feeds the microbes in our gut, explains Kalinik. "Fibre is found in all plant-based foods, including whole grains, vegetables, fruits, nuts and seeds, but the key is diversity from these sources, as this cultivates a healthier and stronger gut microbiome."
Try this: Consider some simple hacks, such as making vegetable-rich soups and stews or adding nut and seed mixes to your plate. "This allows you to really pack in a variety of sources," she shares.
2. Eat the rainbow
It's a bit of a cliché, sure, but it means that you take in plenty of polyphenols, aka natural plant compounds, which act as powerful antioxidants and anti-inflammatory agents.
"These nourish the gut microbiome," shares Kalinik. "So it can be a helpful analogy to keep in mind."
3. Hydrate, hydrate, hydrate
Sure, the food's important, but so too is drinking lots - and lots - of water.
"Stay hydrated, as dehydration alone can lead to constipation or slower motility through the gut - it’s a very thirsty organ," shares Kalinik.
@join_zoe Have you heard about fibermaxxing? It’s a nutrition trend we fully support—shifting the focus from restriction to abundance by adding more fiber-rich plants to every meal. And it’s not just about adding more fiber, it’s more plant variety, texture, and colour, too. This pea & pesto orzo (full recipe in the comments 👇) is packed with over 10 different plants, from peas and spinach to walnuts and basil. We took it a step further by adding Daily30+, developed by ZOE scientists to support your digestion, energy, and daily nutrition.* Just one scoop adds 5g of fiber from over 30 plants, a satisfying crunch, and a boost of daily plant diversity to make fibermaxxing effortless. Head to the link in our bio to try Daily30+ 💛 and follow for more healthy recipes to support your gut health. *Daily30+ is naturally high in calcium and copper. Calcium contributes to the normal function of digestive enzymes. Copper contributes to normal energy-yielding metabolism and the normal function of the immune system.
♬ original sound - ZOE
4. Rest and digest
Not sure what this means? Simply put, take more time over meals and chew your food thoroughly.
"This can help to alleviate some of the most common gut symptoms such as indigestion, excessive gas and bloating," shares the expert.
5. Be mindful
You'll have heard of meditation, mindful movement, and breathwork - but how are they on a list of gut health hacks?
"Mindfulness techniques, such as meditation, some types of yoga, and breathwork training, are vital in helping support the gut-brain connection. It's incredibly powerful and bi-directional," shares Kalinik. "Remember that it's the things with cumulative effects that have the greatest impact."
6. Take a probiotic
If you're doing all of the above and still experiencing bloating or unhealthy gut symptoms, it might be time to consider taking a clinically researched probiotic, both experts share.
Of course, supplements aren't ever a replacement for fibre-rich foods or a gut-supporting lifestyle, but they can help boost the health of your microbiome.
Not sure where to start with your shopping? Be careful with your picks and ensure to aim for the right strength strains, as this will have a direct correlation with whether the supplements actually work. Our guide to the best probiotics for women might help.
7. Or eat a probiotic
Another simple way to improve gut microbiome diversity? Aim to consume more probiotic foods, recommends Amati.
"Probiotic foods are foods that contain helpful bacterial strains," she explains. "These include kefir, sauerkraut and fermented miso."
Try this: Try to introduce fermented foods into your diet every day, whether you buy kefir at the supermarket or experiment with making your own kimchi - and don't miss our guide to the foods to boost mood, while you're here.
8. Keep note of the different types of fruit and veg you're eating
By increasing the number of plants you eat every day - Amati recommends aiming for 30 different types per week - we're ticking a gut health hack off the list.
Try this: She advises making a mental note, a list on your phone or on your fridge of all the different vegetables, fruits, nuts, seeds and herbs you use. "It's an easy way to encourage you to hit your diversity target," she shares.
9. Mix things up
We all know variety is key, but by that, the experts mean eating meals that offer different combinations of nutrients.
"Ditch repetitive meal plans and get creative with dried spices, seeds, nuts and whole grains, as well as lots of seasonal vegetables," shares Amati. "Using a veg box service can be a helpful way to try new recipes."
10. Get your steps in
Did you know? Prioritising movement can also directly impact your gut health, according to our experts.
Taking a 10-minute walk after your lunch will help both improve your transit time and help your body to process starches and lipids from your meals, explains Amati.
11. Leave a break between dinner and breakfast
Finally, leaving 14 hours between your dinner and your breakfast - say, having dinner at 7 pm and eating breakfast at 9 am - can be a great way to rest, repair and enhance your overall gut health, shares Amati.
This won't be for everyone - don't try this if you require more frequent mealtimes, are pregnant, or have a medical condition that dictates more regular eating - but it can work for some.
Shop MC UK approved gut health products now:
A bible when it comes to navigating UPFs, registered dietician Nichola Ludlam-Raine simplifies complex nutrition concepts and makes upping your fibre super simple. We love the simple and tasty recipes, too, which you're sure to make on repeat.
