I wanted to try something a little different with this newsletter. Lately, I’ve been hearing a lot about gut health on various podcasts, and I thought it might be interesting to dive deeper into the topic, do some research, and summarize my findings for you. Let me know if you like this type of content and would be interested in more newsletters like this! Also, I know many of you guys are in the health industry so please educate me more!
What exactly is gut health?
Gut health refers to the balance and function of the microorganisms living in your digestive system, known as the gut microbiota. These microorganisms play essential roles in digestion, nutrient absorption, immune function, and protecting the body from harmful pathogens.
One of the most interesting things I learned is how gut health can influence mental health. This happens through something called the gut-brain axis—a communication system between the digestive system and the brain. I think that’s part of the reason gut health has become such a trending topic. Strong gut health has been shown to improve overall well-being and even help fight inflammatory diseases.
I also found it fascinating that exercise can improve microbial diversity in the gut, although the effect seems to vary based on exercise intensity. There aren’t too many studies about how different types of exercise affects gut health, but regular exercise seems to be a positive factor. Another interesting point is that mental stress affects gut health—again linking back to the gut-brain axis. I found it interesting how many things beyond diet can impact your gut health.
How can we improve gut health?
I’ll start with the general advice, then I’ll mention some practical changes you can make to your diet. As with most health-related topics, getting quality sleep makes a difference. Regular exercise is also important, and it can be helpful to switch up the intensity. For example, if you like running, try combining different types of runs—like a long, slow run, a medium-paced run, and a shorter sprint or hill workout. Lastly, staying well-hydrated is always solid health advice. Beyond these general health tips, here are a few dietary tips that can help improve gut health:
- Eat high-fiber foods: Think fruits, vegetables, whole grains, and legumes.
- Incorporate fermented foods: These contain probiotics that support gut health—try kimchi, yogurt, or natto. Dior eats natto most days for lunch but I don’t think it’s for me. If you have tried it, maybe you can relate.
- Avoid highly processed foods: Foods with lots of sugar can harm the diversity of the gut microbiome.
My takeaway
Some of these tips might feel like common sense, but I hope you found them helpful! Personally, one thing I’ve started doing is eating a serving of kimchi to support my gut health. Below are a few of the articles I read on top of what I remembered from podcasts. Thanks as always for reading, and have a great rest of your weekend!
References:
Khaledi, M., Poureslamfar, B., Alsaab, H.O. et al. The role of gut microbiota in human metabolism and inflammatory diseases: a focus on elderly individuals. Ann Microbiol 74, 1 (2024). https://doi.org/10.1186/s13213-023-01744-5
Noah D Koblinsky, Krista A Power, Laura Middleton, Guylaine Ferland, Nicole D Anderson, The Role of the Gut Microbiome in Diet and Exercise Effects on Cognition: A Review of the Intervention Literature, The Journals of Gerontology: Series A, Volume 78, Issue 2, February 2023, Pages 195–205, https://doi.org/10.1093/gerona/glac166
Piao Kang, Alan Zi-Xuan Wang, Microbiota–gut–brain axis: the mediator of exercise and brain health, Psychoradiology, Volume 4, 2024, kkae007, https://doi.org/10.1093/psyrad/kkae007