Written by Monika Stuczen, CEO & Founder
Dr Monika Stuczen, PhD, MSc, is a Medical Microbiologist with nearly two decades of research experience in both academic and industrial environments. She is a distinguished leader and educator in microbiology. She is also the Founder & CEO of SAYANA by Nature Ltd, a UK-based company striving to lead in the market of premium natural supplements.
Whether your primary goal in 2025 is to lose weight, enhance your physical or mental health, or boost your stamina, it's improbable that you'll achieve these goals without first addressing your gut health. The gut microbiome impacts nearly every organ in your body, including your brain. An unhealthy gut microbiota is linked to a range of chronic conditions, from diabetes, obesity, and IBS to neurodegenerative and mental disorders.
What is the gut microbiome?
The gut microbiome ¹ is a complex ecosystem made up of trillions of bacteria, fungi, and viruses. Interestingly, there are more bacterial cells in your body than human cells, with an estimated 40 trillion bacterial cells to 30 trillion human cells, making you more bacteria than human. While most bacteria are crucial for your well-being, some can cause diseases.
Additionally, there are between 100 to 1,000 different species ² of microorganisms, each playing a unique role in your body. A diverse microbiome, meaning a variety of species, is beneficial for your health.
Your gut microbiome is as unique as you are, with no two people having the exact same microbial composition and quantity. Your diet, lifestyle, and other environmental factors significantly influence your microbiome's makeup. An unhealthy diet high in ultra-processed foods and low in fiber-rich vegetables, coupled with a lack of exercise and high-stress levels, can lead to an unhealthy microbiome, contributing to chronic conditions such as overweight and obesity.
How does gut microbiome impact our health?
Gut bacteria establish a symbiotic relationship with the human body, playing a crucial role in the proper functioning of the digestive system, as well as other bodily organs and systems. This relationship is so integral that some researchers consider the gut microbiota to be an independent organ.
The gut microbiome affects your weight
Hundreds of bacteria types reside in your intestines, many of which are beneficial to your health. Nevertheless, an excess of harmful microbes can result in illness. This imbalance, often referred to as gut dysbiosis, ³ is believed to be a contributing factor to weight gain.
Numerous studies ⁴ have indicated that the gut microbiome is completely different between identical twins, with one twin being obese and the other not. This suggests that the variations in the microbiome are not due to genetics.
Interestingly, one study ⁵ found that when the microbiome from the twin with obesity was transferred to mice, they gained more weight than those that received the microbiome from the lean twin, even though both groups consumed the same diet.
Unhealthy gut microbiome can cause stomach issues
Common symptoms such as bloating, gas, diarrhoea, constipation, or abdominal pain could suggest irritable bowel syndrome (IBS). The gut microbiome and mucosal immunity collaborate to preserve the equilibrium of the intestines. A disturbance in this equilibrium may result in intestinal immune system dysfunction, potentially leading to several disorders, including inflammatory bowel disease (IBD).
Persistent fatigue is very common symptom associated with bad gut microbiome
Chronic Fatigue Syndrome affects up to 24 million people globally. Currently, there is no specific treatment available. The main symptom is a deep fatigue that is not relieved by rest. Other symptoms include sleep problems, hair loss, cognitive difficulties, dizziness, and weight changes. Patients with Chronic Fatigue Syndrome have shown increased intestinal permeability (leaky gut). Recent studies ⁶ have linked the gut microbiome to Chronic Fatigue Syndrome, revealing a relationship between symptom severity and the abundance of certain gut bacteria, notably Faecalibacterium prausnitzii.
People with unhealthy guts often have food cravings
Gut bacteria can influence food cravings by sending signals to the brain that may suppress or enhance the desire for certain foods. A diverse and balanced gut microbiome could help reduce the intensity and frequency of these cravings, aiding in weight loss and decreasing the temptation for unhealthy foods. The presence or absence of particular gut microbes can change brain chemistry. Excessive sugar intake can cause an overgrowth of harmful bacteria in the gut, resulting in dysbiosis. This imbalance may promote yeast and detrimental bacteria growth, increasing the risk of conditions such as leaky gut syndrome, Candida overgrowth, and Irritable Bowel Syndrome.
Individuals with an unhealthy gut may encounter sleep issues
Recent studies ⁷show that almost 30% of adults have difficulties with initiating or maintaining sleep, while more than 27% suffer from daytime tiredness. Insufficient sleep is globally acknowledged as a public health crisis, highlighting its critical role in our overall health. Adequate sleep and a positive mood are crucial for maintaining health and energy levels. Research ⁸ has shown a link between the occurrence of insomnia and depression with biological rhythms, immune responses, and nutrient metabolism. There is significant evidence ¹⁵ that the gut microbiome affects the host's digestive, metabolic, and immune functions and also influences sleep and mental states through the microbiome-gut-brain axis. Early results indicate a possible interaction between microorganisms and circadian genes.
The gut, our "second brain," strongly links to mental health
The link between the gut and brain is widely acknowledged, and it's understood that gut health can influence mood. Research reviews ⁹ indicate that gut disturbances and central nervous system inflammation may be associated with anxiety and depression, and probiotics are emerging as a potential treatment for these mental health conditions.
How can we improve our gut health?
The excellent news is that by making simple adjustments to our diet and lifestyle, we can enhance our gut health.
Consume plenty of fruits and vegetables
Aim for five to seven servings of fruits and vegetables each day, totalling around 30 different plant-based foods per week. Add adventure and creativity to your diet by including a variety of colours on your plate—greens, reds, oranges, yellows—to guarantee a wide range of vitamins and nutrients. Weekly, try adding one or two new plant-based items to your shopping that you don't usually buy. For example, swap your usual green beans for sugar snap peas, or try almonds instead of your regular walnuts.
Increase Fiber intake
Fiber, a plant-based nutrient, promotes the growth and variety of good bacteria in the gut. Found mainly in fruits, vegetables, whole grains, and legumes, fiber is increasingly recognized for aiding digestion and potentially reducing the risk of chronic illnesses. Unlike most carbohydrates, proteins, and fats that are absorbed before they reach the large intestine, fiber remains largely undigested by human cells due to the absence of necessary enzymes. This allows fiber to reach the large intestine intact, where gut bacteria can break it down. This process is vital for health as it nourishes the beneficial gut bacteria.
Eat fermented foods
Fermented foods like yogurt, kimchi, sauerkraut, and kombucha are prized for their probiotic content (live bacteria) and their role in improving gut health. Yogurt is especially noted for its potential to relieve gastrointestinal problems such as diarrhoea, inflammatory bowel disease, and constipation. Studies ¹⁰ indicate that regular yogurt consumption correlates with increased levels of Lactobacilli, which are beneficial gut bacteria, and decreased levels of Enterobacterium, bacteria linked to inflammation.
Reduce stress
Gut health specialists frequently discuss the "gut-brain connection" and refer to the gut as "the second brain." While the full scope of their relationship remains to be fully understood, the significant link between mental health and gut health is evident. Research suggests ¹¹ that the gut may affect anxiety and depression, and these mental conditions can, in turn, increase the risk of developing IBS. Likewise, individuals with IBS often experience heightened mental health challenges. Effectively managing mental health and stress might lessen gastrointestinal discomfort and promote overall bodily balance. Engaging in activities like nature walks, meditation, listening to soothing music, reading, socializing, and yoga can help reduce stress and improve gut health.
Keep moving
Physical movement acts as a therapeutic agent for various bodily functions, including the microbiome. Research involving both animals and humans has shown that exercise promotes an increase in the diversity of beneficial gut bacteria. While many studies have highlighted the join impact of exercise and diet on the microbiome, a 2019 review ¹² specifically pointed out that exercise alone can alter the composition and functionality of the gut microbiota. The study indicated that especially prolonged and intense aerobic exercises significantly enhance the diversity and function of gut bacteria, which correlates with better overall health. Furthermore, it was observed that lean individuals tend to reap more gut health benefits from physical activity than those who are overweight or obese.
Avoid sugary drinks and processed food
Scientists indicate that processed foods, rich in additives and sugar but low in fiber, may be designed in ways that interfere with the gut microbiome. Such interference could be associated with a heightened risk of chronic diseases and may encourage overeating. Ultra-processed foods, produced in factories, contain numerous chemicals and additives that improve colour, flavour, texture, and longevity. This processing often increases the taste and caloric value of these foods while stripping away fiber, vitamins, and nutrients. As a result, these foods are distinct from whole foods like apples and cucumbers, and from minimally processed foods such as brined vegetables or canned fish in oil, which rely on simple preservatives like salt, sugar, and oil rather than complex additives. Moreover, excessive intake of sugar and artificial sweeteners may lead to gut dysbiosis. Research ¹³ has also indicated that artificial sweeteners might negatively impact blood glucose levels by modifying the gut flora, suggesting they could elevate blood sugar levels despite not being sugars themselves.
Consider probiotic supplements
The rising popularity of probiotic supplements reflects a growing awareness of gut health's importance. While a healthy, balanced diet is paramount, some evidence indicates that probiotic supplements may enhance the microbiota and support gut health.
Probiotics could also provide benefits for certain health conditions, such as preventing infections during antibiotic treatment and reducing inflammation in inflammatory bowel disease cases.
When selecting a suitable supplement, it's crucial to ensure that it is acid-resistant due to the low pH in the stomach, which most probiotic bacterial strains cannot withstand. As a result, many live bacteria may not survive to reach the intestine.
Consider acid resistant Biome Restore ¹⁴ from SAYANA by Nature, which contains 12 beneficial probiotic strains and Butyrate, a clinically proven postbiotic that boosts the gut microbiome and helps prevent gut inflammation.
If your objective for 2025 is to lose weight and enhance your physical and mental well-being it’s crucial to recognise that achieving these goals is going to be extremely challenging without improving your gut health. Gut health is a cornerstone of overall health, affecting every other organ, and without prioritising it, you may not reach your full potential.
Read more from Dr. Monika Stuczen
Monika Stuczen, CEO & Founder
Dr. Monika Stuczen, PhD, MSc, is a Medical Microbiologist with nearly two decades of research experience in both academic and industrial settings. She is a distinguished leader and educator in microbiology, particularly focused on the gut microbiome and its impact on health. Dr. Stuczen is also a staunch advocate for mindfulness, holding the view that chronic stress and an unhealthy microbiome are significant factors in the development of cancer and other serious disease. She is also, the Founder & CEO of SAYANA by Nature Ltd, a UK-based company striving to lead in the market of high-quality natural supplements, with products aimed at supporting gut health, reducing stress, bolstering the immune system and enhancing energy and stamina.
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