Word On Good Gut Health

Our grateful thanks to nutritionist, Ruth Reynolds (www.ruthreynolds.com) for her contribution to our radio report which you can hear again at the bottom of this page   

Simple Steps to Keep Your Gut Healthy. Your gut plays a far bigger role in your health than most of us realise. It doesn’t just digest food — it helps regulate your immune system, influences your mood and energy levels, and even affects how well your body manages weight and inflammation.

The good news? Looking after your gut doesn’t require extreme diets or expensive supplements. Small, consistent habits can make a powerful difference over time.

Here are some simple, science-backed steps you can start today to support a healthy gut.

Chew your food properly  

• Smaller Bites: Don't overload your fork or spoon; cut food into smaller, manageable pieces. 
• Mindful Eating: Sit down, minimise distractions (phones, TV), and focus on the taste, smell, and texture of your food. 
• Mouth Closed: Keep your lips sealed while chewing to prevent swallowing extra air, which reduces gas and bloating. 
• Slow & Steady: Chew slowly and consistently. Aim for about 20-30 chews per bite, or until the food becomes a soft, almost liquid paste. 
• Tongue & Jaw: Use your tongue to move food around and your jaw to rotate slightly, breaking it down thoroughly. 
• One Bite at a Time: Don't take the next bite until the previous one is fully swallowed. 
• Wait on Liquids: Avoid drinking large amounts of fluids with your meal as it can dilute digestive enzymes. 

Why It Matters:

• Better Digestion: Starts breaking down food and mixing it with saliva's enzymes, easing your stomach's job. 
• Weight Management: Helps your brain register fullness, potentially leading you to eat less. 
• Nutrient Absorption: Ensures you get the maximum nutrition from your food. 

Eat for Variety, Not Perfection. Your gut thrives on diversity. Different types of beneficial bacteria prefer different foods, which means the more variety you eat, the healthier your gut ecosystem becomes.

Focus on:

 

• Vegetables and fruits of different colours
• Whole grains such as oats, brown rice, and quinoa
• Beans, lentils, nuts, and seeds
• You don’t need to eat everything every day — just aim for variety across the week.

 

Include Fermented Foods Regularly. Fermented foods naturally contain beneficial bacteria that help maintain balance in your gut.

Easy options include:

 

• Yogurt with live cultures
• Kefir
• Sauerkraut or kimchi
• Miso or tempeh

 

Even small portions a few times a week can be helpful.

Don’t Forget Fibre and Fluids.  Fibre feeds your good gut bacteria, but it needs water to do its job properly.

To support digestion:

 

• Increase fibre gradually
• Drink water consistently throughout the day
• Notice how your body responds — everyone’s gut is different
• A well-hydrated gut tends to be a happier one.

 

Manage Stress — Your Gut Feels It Too. Your gut and brain are directly connected. Ongoing stress can disrupt digestion, worsen bloating, and alter gut bacteria.

Simple stress-reducing habits include:

 

• Walking outdoors
• Deep breathing or mindfulness
• Short breaks away from screens
• Prioritising downtime, not just productivity

 

Looking after your mental health is part of looking after your gut.

Sleep Is a Gut Health Tool.  Poor sleep affects gut bacteria and increases inflammation in the body.

Try to:

 

• Keep regular sleep and wake times
• Wind down before bed
• Aim for quality sleep, not just quantity

 

Better sleep often leads to better digestion — and vice versa.

Move Your Body Every Day. You don’t need intense workouts to support gut health. Regular movement improves digestion and encourages a more diverse gut microbiome.

Helpful activities include:

 

• Walking
• Cycling
• Yoga or stretching
• Strength training

 

Consistency matters more than intensity.

Be Mindful with Ultra-Processed Foods. Highly processed foods and excess sugar can reduce gut diversity and feed less helpful bacteria. You don’t need to eliminate them entirely — just aim for balance.

A helpful rule of thumb: Mostly whole foods, sometimes treats.

The Bottom Line. Gut health is not about quick fixes or rigid rules. It’s about building small, sustainable habits that support your body from the inside out.

When your gut is healthy, digestion improves, immunity strengthens, energy levels rise, and many people even notice better mood and focus.

As always on Word On Health, the goal is progress — not perfection. Your gut will thank you for every positive step you take.

Listen to this weeks radio report