Notes by Nourish

Your gut is at the centre of your health. It’s not just where food is digested and nutrients are absorbed, its also where around 70 – 80% of your immune cells are found. Even more fascinating is that your gut is home to trillions of microorganisms – a mix of yeasts, fungi, protozoa and other microbes – that influence everything from immunity to mood and digestion.

A healthy gut microbiome relies on balance. When this internal ecosystem is disrupted (a state known as dysbiosis), it can lead to symptoms like bloating, irregular digestion, low mood, and increased susceptibility to infections. That’s why looking after your gut is one of the most powerful things you can do for your overall wellbeing.

How to Support Your Gut

Start with food. A varied wholefood diet rich in plant foods such as fruits, vegetables, legumes, potatoes, wholegrain carbohydrates, nuts, seeds and even spices can support the health of your gut.

30 Plants Per Week

Including 30 plants per week has been shown to support gut health and microbial diversity. But, be careful as increasing your intake too quickly can disrupt digestion. Slow, steady increases will support your intake without overwhelming your gut and causing unwanted gut symptoms.

Fermented foods such as sauerkraut, kimchi, miso, and kefir are rich in live cultures that support a healthy microbial balance. These foods can be a gentle way to introduce more diversity to your microbiome.

It’s also important to reduce processed foods, added sugars, and artificial sweeteners, as these can feed unwanted microbes and cause imbalances.

Practising mindful eating habits – slowing down, chewing thoroughly, and avoiding overeating – helps support digestion naturally.

Products for Gut Support

At Nourish, we carry a range of trusted products to help support your gut health:

• Symprove – A water-based supplement that delivers live microorganisms to the gut. Take on an empty stomach and avoid hot food or drink around the time of use.
• Udo’s Choice Super 8 – A high-strength supplement containing eight strains of friendly bacteria to help support digestive balance.

• Optibac – Offers specific strains of microorganisms for different health goals (e.g. digestion, immunity, travel). Choosing the right strain is key – random products can give random results.
• Cultured Food Company – Delicious Irish-made sauerkraut, and kimchi, made using traditional fermentation techniques and packed with live cultures. Created in Co. Cork.

While some people may notice benefits quickly, digestive support from friendly microorganisms may take up to 12 weeks. Some light digestive changes can happen at the beginning. If symptoms persist, discontinue use and consult your healthcare provider.

A Holistic Approach

To further support digestion, consider combining friendly microorganisms with digestive enzymes to aid food breakdown, or calming herbs like peppermint. For immune health, nutrients like Echinacea and Vitamin C can offer additional support.

Visit your local Nourish Health Store or browse Nourish.ie to explore our full range of gut health support and speak with our knowledgeable team about the best options for your individual needs.

Please note: The information in this blog is for educational purposes only and not a substitute for professional medical advice. Always speak with your healthcare provider before starting any new supplements.