How your microbiome works
GUT HEALTH
THE 7-STEP GUIDE FOR BETTER GUT HEALTH
Whether you struggle with bloating, fatigue, or digestive discomfort, this 7-step guide is here to help you feel better, boost your energy, and support your long-term wellbeing from the inside out.
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Why your gut matters
Often called your "second brain," your gut is home to trillions of bacteria, fungi, and other microbes that make up your gut microbiome.1 These tiny organisms influence everything from digestion and immunity to mood and weight management. When your microbiome is balanced and diverse, it works like a well-oiled machine. When it's not, it can lead to digestive issues, weight gain, inflammation, and other chronic conditions.1
How well do you know your gut?
There isn't a specific test or checklist that can measure your gut health. But there are a few telltale signs that suggest your gut is functioning well.
1. Comfortable digestion and regularity
Healthy gut function usually means your bowel movements are regular, easy to pass, and look like smooth, soft sausages. While occasional variations are normal, consistently hard, painful, or very loose stools could be a sign your gut needs some attention.2
2. Minimal bloating or gas
Passing wind 10 to 20 times a day is considered normal, but if you’re often feeling bloated, gassy, or uncomfortable after meals, it might indicate an imbalance in your gut bacteria.3 A healthy gut allows you to eat without discomfort most of the time.
3. No pain during bathroom trips
Being able to go to the toilet without pain or strain is another good indicator that things are running smoothly.2 If you're finding it difficult or painful to go regularly, it's worth paying closer attention to your gut health. If pain persists speak to your healthcare provider immediately.
You don't need a fad
There’s no shortage of fads promising to “fix” your gut: juice cleanses, detox teas, restrictive diets, and gut-reset programmes that often sound too good to be true. While these approaches can sometimes offer short-term relief or placebo benefits, they rarely address the real, lasting foundation of good gut health.
Your gut is your second brain. It’s a dynamic system constantly interacting with what you eat, drink, and how you live. Everything you swallow comes into contact with your gut lining and elicits a response.
Notice how you feel after different meals. Do certain foods leave you feeling bloated, sluggish, or uncomfortable? Are others energising, calming, or easy to digest? A big part of improving gut health is about understanding these patterns, building on what works, and letting go of what doesn’t.
With the right knowledge and tools, you can begin to make lasting changes that support your body from the inside out.
The steps
The 7-step guide will take you through practical, science-backed habits that can transform your gut microbiome. Each one is designed to be easy to follow and sustainable for long-term results.
What's in store for you
Understand your gut microbiome
Learn what your gut microbiome is, why it matters, and how it influences everything from immunity to mental health. We'll also explore how your gut affects weight management and overall wellbeing.
Diversify your diet
Your microbiome thrives on variety. Learn how to sustainably incorporate whole plant foods which can can increase gut diversity, reduce inflammation, and support better digestion.
Use prebiotics and probiotics
Probiotics (live bacteria) and prebiotics (fibre that feeds them) work together to promote a balanced microbiome. Learn which foods and supplements can help.
Cutting back on processed foods
Ultra-processed foods can damage your gut and lead to long-term health issues. We’ll show you simple swaps and smart shopping tips to help you reduce your intake without sacrificing flavour.
Focus on fibre
Fibre feeds the good bacteria in your gut. Most people aren’t getting enough. Use our week-by-week plan to gradually increase your fibre intake and improve digestion.
Monitor your health
Regular blood tests can help track the impact of your gut health habits. Find out what to test, when to test it, and how to use your results to make informed lifestyle choices.
Knowledge
Learn more about gut health
Ochoa-Repáraz J, Kasper LH. The second brain: Is the gut Microbiota a link between obesity and central nervous system disorders? Curr Obes Rep. 2016;5(1):51–64.
Walter SA, Kjellström L, Nyhlin H, Talley NJ, Agréus L. Assessment of normal bowel habits in the general adult population: the Popcol study. Scandinavian journal of gastroenterology. 2010;45(5): 556–566.
Furne JK, Levitt MD. Factors influencing frequency of flatus emission by healthy subjects. Digestive diseases and sciences. 1996;41(8): 1631–1635.