How to improve your gut health (and why that’s important)

Published October 2024 | 5 min read 
Expert contributor Novelitha Tio, HCF health coach and dietician  
Words by Carrie Hutchison 

What goes on in your gut can affect your overall wellbeing. Here’s what you need to know about identifying gut issues and how to take steps towards fixing them. 

If you asked the average Aussie whether their gut was healthy, they’d probably stop to think about how often they go to the loo or whether they have to pop an antacid tablet after a meal.  
 
While most of us know gut health is responsible for our digestion, in recent years, studies have suggested our gut health is also related to many other aspects of our wellbeing, including our immune system, how we cope with stressful situations and even our mental health.  

What’s the gut and where is it located?

The term ‘gut’ is typically used to refer to our entire gastrointestinal system, including the stomach, small intestine and large intestine. The health of our gut, but more specifically our gut microbiome, plays an integral role in functions like digestion, nutrient absorption, elimination and immune function.

“The gut microbiome, sometimes called gut microbiota, refers to the vast and diverse community of microorganisms that reside within your gastrointestinal tract, primarily in your large intestine,” says HCF health coach and dietician, Novelitha Tio. “These microorganisms include a staggering number – trillions, in fact – of bacteria, fungi, viruses and archaea [single-celled organisms].”

These microorganisms are essential for digestion, synthesising certain vitamins, like vitamin K and some B vitamins, and maintaining a healthy immune system, she adds.

There’s also a ‘gut-brain connection’ between a healthy gut and the state of our mental health.

“The gut-brain axis is a complex connection between the gut microbiome and the central nervous system,” she says. “So, there may be a connection between the state of your mental health and your gut heath.”

A 2023 study found a potential link between an unhealthy gut and mental health conditions like anxiety and depression.

How do I know if I have healthy gut bacteria?

If your gut microbiome is in balance, and this is generally achieved through a healthy diet, exercise, good sleep and managing stress, then it’s likely your gut is working at its peak.

Good indications are regular bowel movements, rarely suffering from bloating or reflux and not getting colds or sickness often (or fighting off illness quickly).

When the microbiome becomes unbalanced, you may find yourself suffering from a range of health issues, from digestive problems to depression.

According to Novelitha, signs indicating your gut bacteria need some improvement include:

• chronic constipation or diarrhoea
• bloating and gas
• irritable bowel syndrome (IBS), a condition characterised by abdominal pain
• cramping, bloating and altered bowel habits.

“The gut also plays a crucial role in regulating the immune system,” she says. “An imbalanced gut microbiome can weaken the immune system, making you more susceptible to infections and chronic inflammatory conditions.”

Left unattended, she adds, an unhealthy gut can lead to inflammatory bowel disease, cancer (particularly bowel cancer), and disorders like type 2 diabetes.

The good news, though, is according to research, the gut microbiome can be altered within a couple of days.

How you could improve your gut health

What we eat plays a major factor in our gut health. A diet low in fibre and high in processed foods, sugar and unhealthy fats can disrupt the gut microbiome.

“A diet rich in fibre feeds the beneficial bacteria in your gut,” she says. “So, try to incorporate plenty of fruits, vegetables, whole grains, legumes and nuts into your meals. The diversity of food on your plate can help lead to a more diverse microbiome.”

Eating foods rich in polyphenols can be helpful too, as these plant compounds may beneficially impact our gut microbiome. Polyphenol-rich foods can include:

• herbs and spices
• colourful fruits and vegetables
• nuts and seeds
• green and black tea
• coffee
• cocoa and dark chocolate.

Alongside a healthy diet, Novelitha suggests adding fermented food, like yoghurt, kimchi, sauerkraut, kefir and kombucha, to your diet as this can be a better way to get these benefits.

“Fermented foods have undergone a process in which their sugars are broken down naturally by yeast and bacteria [resulting in live cultures],” she says.

The usual suspects of an unhealthy lifestyle – smoking, eating too much processed food, excessive alcohol consumption, chronic stress – can also lead to an unhealthy gut.

“While antibiotics are essential for treating bacterial infections, they can kill beneficial gut bacteria as well,” says Novelitha, “so, after a course of antibiotics, these healthy eating measures are even more important to get your gut back on track”.

When to consult a doctor about digestive health

If, within a few weeks of changing your diet and implementing a good gut health regimen, you don’t see any improvement in constipation, diarrhoea, bloating, pain or gas, or you notice anything else out of the ordinary, we recommend consulting a doctor.

“While these symptoms, as well as sleep disturbance or constant fatigue and mood changes, can indicate gut health issues, they can also be caused by other factors,” says Novelitha. “If you’re concerned about your gut health, it’s always best to consult with a healthcare professional for a proper diagnosis.”

Your doctor may also refer you to a dietician or gastroenterologist who can offer nutritional guidance, she adds, and they can then help you set up and achieve nutrition-related goals that will promote gut health in the long term. Eligible HCF members can also claim a range of telehealth services^* including dietetics from HCF-recognised providers through their extras cover. Call 13 13 34 to chat with one of our helpful team members to find out if you're covered.

Helping you eat yourself to a healthy gut

If you’re looking to bring more balance into your diet, we can help. We’re helping eligible members save on the evidence-based CSIRO Total Wellbeing Diet^{^}. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan that includes a gut-friendly menu, along with proven weight management tools to help improve habits and create lifelong positive behaviours.