A beginner’s guide to gut health in 2025

As 2025 approached, and I got sucked into the ‘new year, new me’ rabbit hole on social media ‘gut health’ quickly became a buzzword that I saw frequently thrown around. Often cited to promote a powder or supplement, improving your gut health seemed to promise a range of benefits, from glowing skin and healing acne to weight loss and reduced bloating. The more I scrolled, the more it seemed that gut health would provide a cure for just about all of my problems, including the ones I didn’t have yet. But how many of these claims are rooted in science, and how many are simply too good to be true? Indeed, not all guts are created equal, and if you are also curious as to how gut health can benefit you in 2025, use this article as a ‘beginner’s guide to gut health,’ to take into the new year.

If you frequently find yourself catching a cold, this may also be indicative of poor gut health

The microbiome simply refers to all the microorganisms in your body, like bacteria, fungi, and viruses, according to Dr Julie Segre. There are ‘bad microbes’, which are what make us sick, but we also have ‘good microbes’, which are vital for the healthy functioning of our bodies. Simply put, good gut health ensures that we have more ‘good’ bacteria in our gut than ‘bad’ bacteria, which is important, as it means we have more protection against diseases like diabetes and heart disease, amongst others.

While improving your microbiome is something we can all work on, some symptoms of poor gut health include gas, bloating, heartburn, constipation, fatigue, low mood, and anxiety. If you frequently find yourself catching a cold, this may also be indicative of poor gut health. Although there have been some links between poor gut health and skin concerns like acne, whether there is a direct link remains contested.

Eating more plant-based foods can increase fibre, as well as the diversity of microbes in your gut

If you recognise any of these symptoms and suspect that you may have poor gut health, don’t panic! Listed below are some simple lifestyle shifts you could make today to start improving your gut health:

1. Too many ultra-processed foods can be detrimental to gut health, so definitely try to cut down on those frozen dinners and give cooking your own meals a go.
2. Eating more plant-based foods can increase fibre, as well as the diversity of microbes in your gut. This can look like eating more fruits, vegetables, nuts, beans, and pulses. Fermented food and drinks like kimchi, sauerkraut, and kombucha are also commonly linked to good gut health and lower rates of bowel disease.
3. Cutting down your alcohol intake is a major step towards a healthy gut. This is because alcohol can irritate and inflame the gut. If you find that drinking alcohol gives you aching joints, trouble sleeping, or mood swings, this could be a sign to look for alternatives to drink on your nights out.
4. Daily movement is essential for a healthy gut. I know many of us have given up on our New Year’s resolutions, but studies have shown that just 30-90 minutes of moderate exercise three times a week promotes a healthy microbiome. If going to the gym three times a week seems daunting, why not find simpler ways to add a bit more movement into your daily routine. If you commute, you could get off the bus a stop earlier to add a bit of a walk-in or take the stairs instead of the lift whenever possible.
5. Stress management is also vital for maintaining a healthy gut. I know ‘managing your stress’ is easier said than done, especially when those assignments start piling up, but it doesn’t have to be impossible. Start small – try some deep breathing exercises, going for walks with friends, or even just dancing to your favourite song to unwind. If all else fails, I always find that making a list can be a great place to start when I’m feeling stressed and overwhelmed.

Finally, it is important to know that although those green powders and probiotic supplements you keep seeing on social media might seem tempting, there is little evidence to suggest that the ‘good’ bacteria they contain actually reaches your gut intact, so you may be better off saving yourself some money, and making some simple lifestyle shifts instead.