Ground-breaking new research has revealed that our gut health has a strong link to our overall wellbeing, but exactly how does a healthy gut benefit us?

Just as importantly, how can you tell if your gut is not healthy, and what can you do to improve it?

The tell-tale signs that your gut health needs improving

Symptoms of an unhealthy gut are typically experienced when there is an imbalance of the microorganisms (‘microbiome’) that our gut uses to digest food, and to absorb and utilise nutrients.

The most common symptoms of an unhealthy gut are digestion-related, but gut microbiome are also involved in many other important processes such as your weight, immune system, metabolism, brain function, and even your mood. It’s not surprising therefore to find that a wide range of symptoms can be attributed to poor gut health.

Bloating, gas, or abdominal discomfort – imbalances in the gut cause difficulty with normal digestion, including some food intolerances
Constipation or diarrhoea – digestive transit and waste elimination are also affected
Unintentional weight gain or weight loss – imbalances can affect your gut’s ability to absorb nutrients, regulate your blood sugar, and store fat
Trouble sleeping or constant fatigue - the majority of the body’s serotonin (a hormone that affects sleep) is produced in the gut
Skin irritation – gut inflammation can result in certain proteins being released into the blood stream which can cause conditions such as eczema
Autoimmune conditions – an unhealthy gut is thought to cause inflammation in the body and negatively affect the immune system

5 Life-Changing Benefits of a Healthy Gut

With all of the unpleasant symptoms we’ve talked about, it’s easy to see why we should take steps to maintain good gut health, and it’s not all linked to digestion. Our gut affects so many aspects of our health and well-being, and the benefits of a healthy gut really can be life-changing:

Better digestion
Better weight control
Increased energy levels
Improved mood
Protection against long term chronic health conditions

The last one of these benefits is arguably the most important and life-changing. In recent years several studies have been done on the links between gut health and serious illness, including a large scale international study reported by King’s College London [1] in 2021 which uncovered 15 different types of gut microbes associated with lower risks of common conditions such as diabetes, heart disease, and obesity.

Cancer Research UK has reported that gut microbiome is a “very promising avenue of research”, and that there is “growing evidence supporting the relationship between human gut microbiome and cancer” [2]. Experts at the British Dietetic Association (BDA) also report that gut health appears to influence a wide range of conditions including obesity, diabetes, heart disease, irritable bowel syndrome and colorectal cancer [3].

The BDA report that there is growing interest into how the gut microbiome affects brain function , and how this can affect mood as well as conditions such as Alzheimer’s and depression.

Their advice is “Look after your gut bacteria and you are looking after your long term health” – wise words indeed!

What can you do to improve your gut health?

Our gut is complex and intricate, and needs to be looked after to function well. The key things you can do to improve your gut health are:

Eat a diet rich in fibre - the NHS recommends 30g per day for an adult, from sources such as wholemeal bread, brown rice, fruit & veg, beans, and oats [4]. Certain fibre types provide a food source for the friendly gut bacteria, helping them to thrive and produce protective ‘metabolites’ such as short-chain fatty acids [5].
Eat more plants - research reported by King’s College London concluded that people who eat a diet rich in plants were more likely to have high levels of specific ‘good’ gut microbes which are associated with a low risk of common illnesses [1].
Aim for variety - experts such as Dr Megan Rossi (AKA The Gut Health Doctor) recommend eating 30 different types of plants per week including fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices. A healthy gut has a diverse community of microbes, each of which prefers different foods, so the more variety in your diet, the more diverse bacteria will thrive in your gut.
Drink plenty of water - good hydration has been shown to keep the mucosal lining of the intestine healthy, as well as helping to maintain a good balance in the microbiome.
Eat slowly - chewing your food thoroughly can help your body digest it more easily, improving the absorption of nutrients.
Reduce meat consumption - research suggests that meat-eaters tend to have the most harmful bacteria in their gut [6].
Eat more prebiotic and probiotic foods – most prebiotic molecules are plant fibres, so eating lots of leafy greens and whole grains is a good way to ensure you get plenty of prebiotics into your diet. Probiotics are naturally occurring beneficial bacteria and yeast that help to ferment fibre in your gut. These friendly cultures can be found in fermented foods like yogurt, pickles and apple cider vinegar.
Reduce your stress levels – according to Harvard Health, the brain has a direct effect on the gut… therefore a person's intestinal distress can be the product of anxiety, stress, or depression [7].
Only take antibiotics when necessary – they negatively affect the microbiome in your gut. Eating prebiotics such as fruit and veg will help to restore levels of good bacteria.

The good news is that many studies have shown that changes to diet can result in rapid changes to the gut flora, so you can quickly make a difference. The most effective change is to increase your intake of fruit and veg, to give you that all-important fibre and the variety of nutrients that your good gut bacteria need.

This might sound like a mammoth task, especially with the busy lifestyles that many of us lead, which is why we created Plant Made sticks. We understand how difficult it is to get the variety into your diet that is suggested for optimum health benefits.

How can PLANT MADE help?

Our blends have been created by our team of specialists. Our 4 varieties of healthy, whole-food, gluten-free snacks are full of flavour, natural vitamins, minerals, fibre, protein and plant-powered goodness that helps contribute to a healthy gut. Here are 4 ways PLANT MADE helps support a healthier, happier gut:

Lots of plant diversity - trillions of bacteria in your gut all thrive on the different types of food we feed them. Our blends are created with over 30 different fresh fruits, vegetables, beans, seeds and whole grains needed to maintain a healthy gut balance.
Rich in plant fibres - Each pack is high in fibre and delivers a wide variety of plant fibres needed to support the activity and growth of good gut bacteria.

Slower digestion - our superfood sticks contain whole food pieces that are naturally (slowly) broken down and utilised by your body, preventing sugar spikes and helping you to feel fuller for longer.
Prebiotic ingredients - Each blend is made using prebiotic-containing foods including chickpeas, peas, whole grains, apples and flaxseeds all which help stimulate the growth or activity of beneficial bacteria.