During the festive season, it’s common to relax healthy habits and indulge in a few extra treats. So, when the new year rolls around, you might be ready to kick-start a more gut-friendly routine.
Of course, being kind to your digestive system is about more than fitting into your jeans. Indeed, the mind-gut connection is well documented.
Research published by the Global Wellness Institute has found that a healthy gut “microbiome” – the ecosystem of microbes that live in your intestines – is crucial for:
- A strong immune system
- Bone health
- Heart health
- Brain health and cognitive performance
- Mental wellbeing
- Restorative sleep
- Effective absorption of nutrients
- Potential prevention of serious diseases, such as cancer.
As such, boosting your gut health this January and beyond could help you feel better in body and mind.
Here are three simple changes you could make to promote better health.
1. Add prebiotic foods to your diet
You might have heard of prebiotic foods, but do you know what they are and why they might be good for your gut?
Prebiotic foods can’t be digested by humans, but they can strengthen the “good bacteria” in your gut that help to keep your digestive system healthy.
While you could take a supplement, prebiotics are naturally present in many plant-based foods such as:
- Onions, garlic and leeks
- Jerusalem artichokes
- Asparagus
- Bananas, apples and berries
- Tomatoes
- Green vegetables
- Legumes.
Prebiotics can also be found in wholegrains, such as oats and nuts.
With so many tasty options to choose from – and the above isn’t an exhaustive list – tweaking your diet to make it more gut-friendly should be a doddle.
2. Find ways to manage stress effectively
Taking care of your gut isn’t just about what you eat.
According to the Institute for Functional Medicine, stress can alter how your digestive system works and it may significantly change your gut microbiome.
What’s more, this gut-brain connection works both ways – stress could lead to poor gut health and poor gut health could contribute to stress.
So, while it’s probably impossible to completely avoid stress, it might be worth finding ways to cope with it in a healthy way.
You might need to use trial and error to find out what works best for you. A few stress-busting ideas you could try include:
- Using relaxation techniques such as deep breathing and meditation
- Seeing a hypnotherapist
- Writing down any issues that may be troubling you in a diary or journal
- Keeping physically active
- Maintaining strong social connections.
Allowing time for self-care and relaxation in this way could calm feelings of stress and help promote optimum gut health.
3. Drink plenty of water
If you’re looking for a quick win when it comes to promoting improved gut health, it couldn’t get much simpler than adding a few extra glasses of water to your daily intake.
Water helps your body to break down food and move it through the digestive system. A 2022 study also found that staying hydrated could increase the diversity of good bacteria in your gut, helping it to function at its best.
If you think you might not be drinking enough water on a daily basis, here are a few tips to up your intake in this year:
- Carry a reusable water bottle with you so you always have a ready drinking supply to hand
- Add slices of fruit or vegetables to give your water a burst of flavour
- Use a mobile app to set daily goals and track how much water you drink
- Try drinking a glass of water with every meal.
Drinking plenty of water could not only help to keep your gut functioning well, but it could also contribute to your overall health. The Eatwell Guide, produced by the NHS, recommends that adults aim to drink six to eight glasses of fluid a day.
Get in touch
While we can’t help you improve your gut health, we can give you the support and guidance you need to improve your financial wellbeing in 2025 and beyond.
If you’d like to find out how we can work together, please get in touch by emailing hello@intelligentpensions.com or calling 0800 077 8807.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.