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7 science-backed habits for your microbes

7 October 2024

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

You may already know that your gut is important. But did you know that it can influence everything from your immune response and skin to your mental health, sleep quality, and more? While the full scale of its impact is still being uncovered, all researchers can agree on one thing— your gut microbiome is a powerful system that plays a prominent role in determining your overall health.

Despite what you might have read online, there is currently no single measure to determine how healthy your gut is. However, your microbes can change and evolve in response to diet, lifestyle, and environmental factors, so it’s worth prioritising these areas. And no, this doesn’t mean you need to switch to time-consuming recipes, giving up your favourite foods or undertaking a complete lifestyle overhaul. Here is the good news. It is actually the small, simple habits that you can stick to long-term that will best support your gut health.

To get you started, here are 7 scientifically proven micro-habits that can have a big impact on you and your gut microbes.

1. Avoid the midnight munch.

As you may have personally experienced, being overly full before bed can affect your ability not just to fall asleep but to stay asleep, too. That’s because it increases the likelihood of acid reflux, which is a free ticket to a bad night’s sleep. Plus, one study from Harvard University found that those who ate later (around 2.5 hours before bedtime) reported feeling hungrier and experienced lower leptin levels (the hormone that lets your brain know when you are full), which can lead to overeating throughout the day. The solution? Aim to eat your meals earlier – ideally at least 4 hours before bedtime, as this is how long digestion generally takes – and steer clear of the midnight snack drawer, too. If hunger does strike, consider opting for a small handful of mixed nuts to tide you and your gut microbes over until morning.

2. Add in gut-loving variety.

Your gut microbes love a deliciously diverse diet full of fibre and beneficial plant chemicals, which is why we recommend the weekly target of 30+ plant points across the Super Six. This might sound time-consuming or even expensive, but it doesn’t need to be. Getting stuck in a food rut is all too easy, especially when you’re busy or shopping online. Start small and aim to add just one extra plant food from the Super Six (vegetables, fruits, wholegrains, beans and legumes, nuts and seeds, herbs and spices) each week. Perhaps you could add a plant-based food you’ve never tried before or rarely eat, into your basket next shop? Or it might be as simple as switching to mixed packs e.g. mixed seeds and berries, instead of going for the single variety, which is an easy way to add diversity quickly at no extra cost either. Likewise, instead of your regular lettuce, go for a mixed salad bag with rocket, spinach and carrot, or choose a 4 or 5-bean mix instead of a tin of black beans. Getting savvy with supermarket swaps might take a bit of practice when you’re just getting started, but if you want some extra support, you can find some helpful tips in this blog.

3. Help your flow with H20.

Hydration is key for your digestive health, especially for those struggling with constipation. One clinical trial followed 117 patients with chronic constipation, looking at the effects of a high-fibre diet combined with increased fluid intake versus just a high-fibre diet. The researchers found that a daily fibre intake of 25g along with 1.5-2 litres of water per day helped increase the pooping frequency in patients (compared with those who only increased their fibre intake). Plus, as well as keeping things moving, drinking water may also add to your collection of microbes; a glass of clean drinking water contains ten million bacteria after all. Make it easier to hit your daily 2-litre target, at home or on the go, by investing in a water bottle and filling it up regularly throughout the day (you can even set an alarm to help with this, too). Or, if you’re looking for some alternative hydration hacks, check out this blog.

4. Go slow and chew it over.

When was the last time you sat down to a meal and focused all your attention on the food? Most people are distracted during mealtimes – eating in front of the TV, scrolling on your phone or checking your emails… sound familiar? This can lead to faster, mindless eating, which can cause digestive issues like bloating. It may also mean you miss your fullness cues, making you more likely to consume more than your body needs. Start by paying more attention to your meals (that means putting away your devices and other distractions). Digestion starts in the mouth, not just with the physical chewing, but the enzymes in your saliva start to chemically break your food down, supporting your digestion. This is why it’s worth taking the time to chew your food mindfully 20-30 times before swallowing. Do this consistently for a few weeks, and you may notice it relieves your bloating or other digestive symptoms. Plus, it will help your body extract the nutrients from your food more efficiently. Contrary to popular belief, it’s more “you are what you digest” than “you are what you eat”!

5. Take a squat.

Our bodies are designed to poop in the squatting position – something that Western toilet designers have always seemed to overlook. Sitting on a standard toilet seat can lead to straining and leave you feeling as though your bowels haven’t been fully emptied (like you still need to go). So it can be helpful to pop an old phone book, shoe box or footstep under your feet while you’re on the toilet to help achieve the more optimal squatting position. This will straighten out the bottom of the intestine and the anus, allowing for a smoother departure. Try this for a week and see what difference it makes.

6. Give yourself some slack.

Tight pants syndrome is a real thing! Not only is it one of the 22 diet and lifestyle bloating triggers highlighted in the Bloating Masterclass, but studies suggest that tight clothing can actually slow the flow of your digestion. Especially if you suffer from troublesome gut symptoms, making the simple switch from tight clothing to those with more slack could be a total game-changer.

7. Satisfy your cravings AND your microbes.

The occasional takeaway is something you can absolutely have in a gut-loving diet. It’s about INclusion vs EXclusion, and food is there to be enjoyed. But the next time you lean into your cravings, don’t forget to feed your microbes. Filling up on fibre will keep them happy. Start by adding some plant foods to whatever you’re having, like adding some lentils to your pasta or curry sauce or some greens or seeds to your pizza toppings. You may even want to snack on some plants while you wait for your food delivery, which can help you feel more satisfied.

Illustration of a woman picking out a grain out of a tapestry of different types of plants to show plant diversity

Takeaway

These 7 gut-loving habits can help your microbes to thrive, but remember, it’s a marathon, not a sprint! Try not to fall into the trap of thinking you need to make all these adjustments at the same time. Instead, think about one or two of these habits that you may be falling short of. Is it increasing your plant diversity or drinking more water, perhaps? Pick just one or two areas to focus on for the next month. Each month, you might like to make a note to check back in and consider your progress and whether your new habit(s) have stuck. Forming a new habit takes on average, around 66 days (with the range spanning 18-254 days), so don’t be disheartened if it takes longer than a month for the changes to bed in. Listen to your gut, and when you’re ready to embrace another habit, come back to this blog to help you focus on your next priority.

Illustration of gut with micro bacteria and a quiz sheet

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