What is my gut?
When we talk about the ‘gut,’ we often mean different things. Medically, it refers to your entire digestive system—from your mouth to your anus. But in this article, we’ll focus on the large intestine (also called the colon), which plays a crucial role in gut health.
Why is gut health important?
New research increasing understanding the role the gut plays in our overall health is one of the biggest revelations in my 25 year career. So why is it so important?
Our gut contains millions of bacteria, fungi and viruses (called the gut microbiota) and these work by using fibre and resistant starch as a fuel source. In turn the gut microbiota produce beneficial compounds such as short chain fatty acids that keep the lining of the gut healthy and reduce inflammation. But that’s not all!
Other benefits to having good gut health are:
- Improved immune function– 75% of your bodies immune system is located in the gut
- Vitamin production – production B vitamins and vitamin K
- Reduced disease risk – Research suggests that good gut health may lower the risk of type 2 diabetes, obesity, dementia, heart disease, some cancers and bowel disease. However, this is an emerging field of study with more research required.
How can I improve my gut health?
There are 4 key areas that can help improve your gut health, these are:
- Diet
- Exercise
- Stress
- Sleep
However, in this article I will be focusing on diet.
What do I eat to improve my gut health?
In short; fruit, vegetables, beans, pulses, lentils, legumes, nut, seed, wholegrain cereals, herbs and spices.
Why theses foods? They contain fibre and polyphenols.
How does fibre help gut health?
Keeping water in the gut, making your poos easier to pass
Reducing the time that food stays in the gut, think of it like a brush, sweeping through
Promotes the growth of ‘good’ bacteria
Enabling your gut bacteria to produce short-chain fatty acids that keep the lining of the gut healthy.
What are Polyphenols & how do they help my gut health?
Polyphenols are a group of compounds that have a beneficial effect on your gut health by promoting the growth of good bacteria and inhibiting the growth of bad bacteria. You may have heard polyphenols being associated with dark chocolate, red wine and coffee. Whilst this is true they are found in all brightly coloured fruit and vegetables.
Variety is key to gut health
The key to a healthy gut is eating a wide variety of plant-based foods to ensure a diverse intake of fibre and polyphenols. It’s important to think of your diet as a whole rather than focusing on individual foods—it’s your overall dietary pattern over weeks, months, and years that impacts your health.
The American Gut Project found that people who consumed 30 different plant foods per week had a more diverse gut microbiota.
What is 30 plant points per week?
Each type of fruit, vegetable, bean, pulse, lentil, legume, nut, seed and wholegrain cereal counts as one point. Each herb and spice count as ¼ point. Here are some examples:
Porridge made with milk – 1plant point (from porridge oats)
Porridge made with milk with cinnamon and blueberries – 2 ¼ plant points (1 from porridge oats, 1 from blueberries ¼ from cinnamon)
Ham sandwich at lunch – 0 plant points
Ham sandwich with salad (lettuce tomato and cucumber) – 3 plant points (1 for each salad vegetable)
Lentil soup (made with lentils, leek, carrot, turnip) & ham salad sandwich – 7 plant points (soup = 4, sandwich = 3)
There are 2 important points to stress here though
The 30 plant points is not an official recommendation, the 5-a-day is still the UK recommendation for overall health. Check out the BDA website for more information.
The 30 plant points are across the week. If you have an apple each day that only counts as one plant point.
Easy ways to increase the variety in your diet:
- Swap one type of food for mixes e.g
- Iceberg lettuce → mixed salad leaves
- Kidney beans → mixed beans
- Frozen peas → mixed vegetables
- Sultanas → mixed dried fruit
- Wholemeal bread → seeded wholemeal or granary bread
- Sprinkle seeds and nuts on a salad
- Add salad to lunchtime sandwiches and wraps
- Add a side of vegetable soup
- Buy different colours of the same veg e.g peppers, tomatoes, carrots, broccoli
- Add lentils to a bolognaise or chilli
When to seek medical help for gut issues
While most people can improve their gut health through diet and lifestyle changes, some symptoms require medical attention.
See your GP if you experience:
- Bloating that causes pain or general discomfort.
- Constipation, straining, or feeling like you haven’t fully emptied your bowels.
- Diarrhoea, urgency, or difficulty reaching the bathroom in time.
Red flag symptoms—seek urgent medical advice if you have:
- Unintentional weight loss.
- Sudden changes in bowel habits lasting more than a week.
- Bowel changes with pain, vomiting, or fever lasting more than 48 hours.
- Blood in your stool.
If you’re concerned about any digestive symptoms, speak to your GP. The What’s Up With My Gut website can help you prepare for your appointment by guiding you on what to discuss.
Final Thoughts
Your gut health plays a vital role in your overall well-being, influencing digestion, immunity, and even long-term disease risk. While diet isn’t the only factor, increasing the variety of plant-based foods you eat can have a significant impact.
Small, simple swaps—like adding extra vegetables to meals or choosing mixed grains—can help you reach the 30 plant points per week, supporting a more diverse and resilient gut microbiota.
However, if you’re experiencing persistent digestive symptoms, don’t ignore them—speak to your GP to rule out any underlying conditions.
If you are struggling with your gut health then why not get in touch today? Book your free call
If you have enjoyed this article, why not check out 6 gut boosting foods every over 50 should be including in their diet
