Feeling an intense pressure to prioritise your health at the start of a new year can be overwhelming.
So, we’re trying to simplify things for you. Consulting experts on small, smart choices you can make to hopefully trigger some positive change.
Think insight like incorporating five simple stretches into your evening routine to help improve your sleep, or answering the age old question of ‘how many pairs of pants does a person really need?’
And now, we’re tackling the gut, a part of our bodies that multiple medical experts claim plays ‘a crucial role in our overall wellbeing.’
Bring on 2026, the year of the legumes.
Why is gut health so important?
While gut health may have become a more popular topic to discuss and debate on social media platforms, there’s an argument to be made that the wider public don’t properly understand its function.
In April 2024, Bowel Research UK released a survey that found nearly three quarters of people in the UK buy the same foods in their weekly shop.
Across all ages, 12% of people said they always buy the same ingredients, rising to 25% among people aged 18 to 25.
The reason why this matters so much, Consultant Surgeon General and Colorectal Specialist Rajnish Mankotia tells Metro, is because ‘the gut is home to billions of microorganisms, collectively known as the gut microbiome, which are essential for digestion, nutrient absorption, and immune function.’
And by not including a variety a fruits and vegetables (ideally varying your choices weekly and seasonally) you’re limiting your gut access to the integral microbiome it needs.
A well-functioning gut aids in the breakdown of food, absorption of nutrients, and elimination of waste. This can help prevent issues like bloating, constipation, and diarrhoea.
But it’s not just your physical health the gut has on its to do list.
‘There is also a strong connection between gut health and mental well-being, often referred to as the gut-brain axis,’ Rajnish adds.
So, as Rajnish explains, ‘a balanced gut microbiome can positively influence mood and reduce symptoms of anxiety and depression.’
To put it in simple terms, there’s a kind of communication network linking the gut and brain via different pathways. The gut also plays a big role in influencing our immune system’s development and function – helping fight off inflammation and infections.
In fact, according to GP Dr Donald Grant, ‘70% of the body’s immune system is found in the gut.’
Let’s just say she’s fabulous at multi-tasking.
Remember this one thing when it comes to gut health
If you’re going into this year channelling all things gut healthy, Rajnish suggests learning a little bit about the Dietary Inflammatory Index (DII).
A ‘valuable tool that assesses the inflammatory potential of various diets,’ Rajnish explains that in order to achieve a low DII (the goal), you need to be prioritising foods like ‘whole grains, fruits, vegetables, legumes, nuts and seeds’ – all of which can promote the growth of beneficial gut bacteria.
On the flip side, foods with high DII include refined carbohydrates, red and processed meats, saturated fats, and sugary beverages.
Dr Giuseppe Aragona, GP and medical adviser for Prescription Doctor, also advises readers to consider the fact that ‘even small, gradual changes, such as adding an extra portion of vegetables to meals or swapping refined grains for whole grains, can have a meaningful impact over time.’
Some examples of high DII ingredients include: pastries, sausages, bacon, fried chicken, high-fat cheese, and cakes.
Some examples of low DII ingredients include: olive oil, spinach, almonds, kale, wild caught fish, and fruit.
What to avoid in the year of a happy healthy gut
Alongside avoiding foods that score highly on the DII, all three of the medical experts we spoke with mentioned that drinking alcohol in excess can interfere with the gut microbiome, leading to bloating, discomfort, and other digestive issues.
Specifically, high volumes of alcohol can ‘lead to chronic inflammation and slow the absorption of essential nutrients,’ according to Dr Grant.
Chronic stress can also impact gut health. Maintaining a healthy sleep schedule, ideally seven to nine hours of uninterrupted sleep each night, can really help reduce disruptions to the gut and increased inflammation.
