Dr Azeem Majeed, a GP and Daily Express health columnist, has outlined six simple steps people can take to improve their gut health, emphasising that the gut does far more than digest food. It hosts trillions of microorganisms, supports the immune system, communicates with the brain and acts as a protective barrier against harmful germs.
What is the gut microbiome?
Inside the digestive system live bacteria, viruses and other microorganisms known as the gut microbiome. Although bacteria are often associated with disease, most bacteria in a healthy gut are either harmless or beneficial.
These microorganisms help digest parts of food the body cannot break down on its own, especially certain types of dietary fibre. In doing so, they produce compounds that nourish the cells lining the bowel and contribute to good health. A healthy and diverse microbiome is increasingly recognised as important for maintaining a healthy digestive system.
How does the gut support your health?
The gut has several functions beyond digestion. One of its most important roles is supporting the immune system. Much of the body's immune tissue is in the gut, where it helps distinguish between harmless food, beneficial bacteria and potentially harmful microorganisms. This protects against infection while preventing unnecessary immune reactions.
The gut also communicates continuously with the brain through nerves, hormones and chemical signals, known as the gut-brain axis. Another key function is acting as a protective barrier: the intestinal lining allows nutrients and water into the bloodstream while preventing harmful bacteria and toxins from entering.
How can you improve your gut health?
Dr Majeed says many habits that promote good gut health are the same as those that improve general health. His six steps are:
- Eat a varied, fibre-rich diet. Good sources include vegetables, fruit, beans, lentils, wholegrain bread, oats, nuts and seeds. A wide variety of plant-based foods supports a diverse microbiome and reduces constipation risk.
- Limit ultra-processed foods. These are often lower in fibre and higher in salt, sugar and unhealthy fats. Replacing them with minimally processed alternatives such as fruit and vegetables benefits the gut and general health.
- Stay well hydrated. Drinking enough water supports normal digestion and helps fibre work effectively, reducing the likelihood of constipation.
- Exercise regularly. Physical activity benefits the digestive system as well as the heart, lungs and muscles, and helps maintain a healthy weight.
- Get enough sleep. Good-quality sleep supports many aspects of health, including normal immune function.
- Avoid unnecessary antibiotics. Antibiotics are essential for bacterial infections but can disrupt the gut's normal bacterial balance. They should be used only when genuinely needed and prescribed by a healthcare professional.
Dr Majeed also advises not smoking and keeping alcohol within recommended limits, as both can harm the digestive system. Some people choose to include fermented foods like yoghurt with live cultures or kefir, but the evidence for their benefits is still evolving and they should be part of a healthy diet rather than a quick fix.
Beware of common myths
Interest in gut health has grown rapidly, along with products claiming to improve it, including supplements, probiotics and "detox" programmes. While some specialised treatments have a role in specific medical conditions, there is currently little evidence that healthy people need expensive supplements or detox diets. The strongest evidence supports simple lifestyle measures such as a balanced, fibre-rich diet, regular exercise, good sleep and avoiding smoking.
The bottom line, Dr Majeed says, is that the gut is much more than a digestive organ. Looking after it does not require complicated diets or expensive supplements. For most people, the best approach is simple: eat a varied diet rich in fibre, stay active, sleep well, drink enough water, avoid unnecessary antibiotics, limit ultra-processed foods and avoid smoking. These everyday habits support the gut and contribute to better overall health throughout life.
