6 Easy Wellness Swaps for Better Digestion and a Happier Gut
Gut health has taken centre stage in the wellness world, with searches surging by 24% over the past year.
One diet that offers a myriad of benefits to your gut is the Mediterranean diet due to its lack of ultra-processed foods, which are high in gut-unfriendly ingredients like additives, unhealthy fats, and refined sugars.
But having a diet overhaul isn’t the only way to show your digestive system some love! Matthew Kelly, founder of Spacegoods, an adaptogen-based wellness brand, shares his top tips for keeping your microbiome thriving.
Switch to a Mediterranean diet
“For those of you who really want to lock in to your digestive-system-friendly lifestyle, the Mediterranean diet is an excellent choice.
“This diet is rich in whole grains, fruits, legumes, vegetables, olive oil, and lean proteins like fish, all of which work together to reduce inflammation, keep the good bacteria in your gut happy, and improve your digestive health in the long-term.
“It’s delicious and naturally low in ultra-processed foods, making it a win-win for your health and taste buds.”
Start your day with adaptogens
“Your morning routine can make all the difference to how the rest of your day unfolds.
“Most of us can’t function without our morning cup of coffee, but if you’re looking to prioritise digestive health, you don’t need to cut it out entirely. Instead, try swapping it for an adaptogen-based alternative.
“Adaptogens like Lion’s Mane and Ashwagandha, help regulate the body’s stress response.
“When you’re stressed, your gut can suffer. Stress has been shown to worsen symptoms of digestive conditions such as IBD (inflammatory bowel disease), IBS (irritable bowel syndrome), and GERD (gastroesophageal reflux disease).
“By managing stress with adaptogens, you give your gut a better chance to stay balanced and resilient throughout the day.”
Incorporate gut-friendly habits into your daily routine
“Many people get overwhelmed by the complicated world of health and wellness. If you’re feeling stuck, consider making small, gut-friendly changes to your everyday routine.
“A scoop of an adaptogenic blend into your morning smoothie or iced drink takes just seconds, but it can go a long way in supporting your digestion.
“Additionally, before eating your regular meal, ingest some fermented foods such as kimchi, kombucha, or sauerkraut. These are rich in probiotics, which help balance your gut bacteria and support a healthy microbiome.
“You could even consider swapping out your breakfast yoghurt for a live alternative. Many of these also have probiotic content, which can aid digestion and boost your immune system.
“These small, consistent actions are what make the biggest difference over time.”
Stay hydrated, especially throughout summer
“We’re all guilty of not drinking enough water, especially when we’re busy or out in the sun. But hydration is one of the best ways to support digestive health.
“Water helps with digestion, prevents constipation, and keeps the gut microbiome functioning properly. Dehydration, on the other hand, can slow down digestion and lead to bloating or discomfort.
“If you’re struggling to drink enough water, try an electrolyte drink. It aids water absorption and provides a quicker hydration boost, which is particularly helpful during hot weather or after a few beer garden drinks.”
Cut back on gut disruptors wherever possible
“No one’s saying you have to skip the odd takeaway or G&T here or there. But being mindful of how certain foods and drinks affect your digestion, and balancing them out with gut-supportive nutrients, makes all the difference.”
“Common gut disruptors include processed foods, excessive alcohol, and high-sugar snacks.
“While enjoying them in moderation is absolutely fine, pairing them up with fibre-rich foods, fermented products like yogurt or kimchi, and anti-inflammatory ingredients like ginger or turmeric can help soften the effects.
“It’s not about totally flipping your daily habits on their head. It’s about finding ways to support your gut while still enjoying what you love.”
Don’t forget to move
“Exercise doesn’t just benefit your heart and mood, it’s also great for digestion.
“Even light movement, like a daily walk or morning stretch, can keep your digestive tract stimulated, ease bloating, and support your bowels.
“If you work in an office job where you’re sat down frequently, consider setting a timer to notify you to move, and your digestive system will thank you”