For years, diet culture has been riddled with misconceptions, from the idea that counting calories is the key to health, to the belief that low-fat foods are better for us. However, research is challenging this outdated notion that not all calories are created equal. A study led by Dr. Kevin Hall at the National Institutes of Health compared two burgers with identical calorie content—one made from minimally processed ingredients (whole foods) and the other from ultra-processed ingredients. Participants who ate the ultra-processed burger consumed an additional 200 calories that day, compared to those who were on the whole food diet.

This research has contributed to a deeper understanding that food quality, not just quantity, is essential for managing health and weight. It also highlights that we do not eat alone—our meals are shared with trillions of microorganisms that reside within and around us. These tiny companions, collectively known as the microbiome, play a significant role in our health and well-being. As we learn more, it’s becoming clear that a holistic approach to diet—one that considers both our own nutritional needs and those of our microbiome—is essential for long-term health. A diverse and healthy microbiome is now understood to be crucial for preventing a host of diseases, from obesity and diabetes to mental health disorders. Here are 7 healthy tips for maintaining a healthy gut:

1. Eat a Diverse Range of Whole Foods

Focus on a diet rich in whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. You might ask yourself how many fruits and vegetables should I eat to optimise gut health? A practical answer to this is to eat all of the colors of the rainbow daily. These foods are packed with nutrients and fiber, which promote good digestion and support a healthy gut microbiome.

2. Include 1 Tablespoon of Fermented Foods Daily

Fermented foods, like yogurt, kefir, sauerkraut, miso, and kimchi, are made through natural fermentation by bacteria, yeast, or molds, which enhances their nutritional value and adds beneficial probiotics to the gut. Unlike pickles and shelf-stable items, these fermented foods support digestive health and restore gut flora balance. Just one tablespoon a day can provide these benefits and improve nutrient absorption from other foods.

3. Get Plenty of Sleep

Quality sleep is crucial for overall health, including gut health. Poor sleep can disrupt the balance of gut bacteria and contribute to digestive issues. Two key hormones, leptin and ghrelin, regulate appetite—leptin signals fullness, while ghrelin increases hunger. Sleep deprivation disrupts these hormones, decreasing leptin by 18% and increasing ghrelin by 28%, leading to increased hunger and reduced feelings of fullness. In addition, a small study carried out by neuroscientist Matthew Walker showed that participants were more likely to crave sugary, salty and carbohydrate-heavy foods when they were sleep-deprived. Aim for 7-9 hours of sleep per night to support gut healing and overall well-being.

4. Reduce Sugar and Processed Food Additives

Excessive sugar and additives can disrupt the balance of gut bacteria and contribute to inflammation. Excessive sugar intake can lead to an imbalance in the gut microbiome or dysbiosis, promoting the growth of harmful bacteria and yeast while reducing beneficial bacteria. Emulsifiers are used to improve texture and extend the shelf life of processed foods, however, they cause beneficial gut bacteria to clump together, reducing their effectiveness. This can hinder their interaction with the gut lining, limiting their ability to aid digestion, produce essential nutrients, and maintain the gut barrier. Maltodextrin is a common thickener and preservative found in many processed foods. It has been linked to impaired immune function, as it can weaken the gut’s defense against pathogens, making the body more susceptible to infections. Limiting these ingredients in your diet can help promote a healthier gut environment.

5. Manage Stress

Chronic stress can harm gut health by impairing nutrient absorption, reducing blood flow to digestive organs, and disrupting metabolism. It also weakens the gut’s immune system and negatively affects gut microflora. Practice stress-reducing techniques such as meditation, yoga, deep breathing, or spending time in nature to support gut healing.

6. Cook More!

We’ve become complacent and disconnected from the art of cooking. Many of us have distanced ourselves from food, relying heavily on convenience foods and takeout instead of cooking at home. This shift not only weakens our connection to our cultural heritage but also takes away the control we have over what we consume. Preparing meals from scratch allows us to choose wholesome ingredients, make healthier decisions for our gut, and steer clear of the processed foods that dominate the modern diet.

7. Chew your food

Many of us eat too quickly, swallowing food with minimal chewing, but chewing is essential for digestion. It mixes food with saliva, starting the breakdown process and signaling the stomach and pancreas to prepare for further digestion. Proper chewing ensures nutrients are accessible and prevents large food particles from reaching the colon undigested, which can cause indigestion, gas, and feed harmful gut bacteria. To aid digestion, chew each bite thoroughly, aiming for about 30 chews per mouthful.