From RESTING to simple stretches – 5 ways to boost your gut health and ace your workout goals

YOUR gut can tell you so much about your general health, so it’s important to ensure yours is happy.

“A healthy gut microbiome supports efficient digestion, nutrient absorption and a robust immune system,” says Gabi Zaromskyte, PT, nutritionist and founder of Honestly Nutrition.

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“It influences metabolism and weight management, while also playing a role in mental health and brain function.” 

While you might think what you eat is the only thing that matters when it comes to gut health, a study from the University of Calgary has revealed that regular exercise can help to give it a boost, too.

Researcher Dr Jane Shearer said: “Physical activity of moderate duration – more than 150 minutes per week – increased both the richness and diversity of gut microbiomes, compared to participants in the study who exercised less.”

Here’s how to switch up your fitness routine and give your gut some TLC…

Make it regular 

Unfortunately, one dog walk a week isn’t going to cut it, and neither is one extreme 10-minute HIIT session.

Instead, aim for consistency.

Researchers at the University of Illinois found those who went from being sedentary to exercising three times a week over six weeks experienced an increase in good gut microbes that help produce short-chain fatty acids, which may help to reduce inflammatory diseases, including arthritis.

Not sure where to start with maintaining a regular exercise regime?

The NHS guidelines for adults suggest you do at least 150 minutes of moderate intensity, or 75 minutes of vigorous intensity, aerobic activity a week – dancing, netball or martial arts, for example.

That’s just 20 minutes a day if you break it down!

Download the Karate Workout At Home app for a taster – find it on the App Store or Google Play. 

Mix things up

Your gut will appreciate practically any physical movement you do, but the more variety the better – and this will keep you interested and motivated, too.

“A combination of different types of exercise, including aerobic, such as running, cycling and swimming, as well as strength training, such as resistance training, including weight lifting and body-weight exercises, can provide benefits for gut health,” says Gabi. 

Low-impact exercise that calms the nervous system and reduces stress, such as yoga and tai chi, will also give gut bugs a welcome boost.

Stress can alter gut bacteria and increase your risk of inflammation and immune conditions, such as irritable bowel syndrome (IBS) and coeliac disease. 

Make time to practise upper-body twists and therapeutic postures, such as resting your legs up against the wall, to reduce stress levels in your body and encourage relaxation, helping you regulate your gut microbiome in the process.

Check out Yoga With Adriene’s “reclined twist yoga pose” (Yogawithadriene.com/reclined-twist-yoga-pose) and “legs-up-the-wall pose” (Yogawithadriene.com/legs-up-the-wall-viparita-karani).

Take a load off

You’ll be pleased to hear that although fitness is important, so is scheduling rest days.

“Over-exercising can raise the stress hormone cortisol, which can not only negatively affect your mental wellbeing and gut health, but also make it harder to lose weight,” says Gabi.

After a sweaty session, if you side-step recovery, this can lead to inflammation and damaged gut cells, which can trigger digestive issues, such as a leaky gut, which has been linked to Crohn’s disease and IBS.*

In the same way as you plan your workouts, plan your rest days.

On those days, concentrate on active recovery, like going for a walk in nature or a gentle swim, and prioritise sleep.

“Avoid intense exercise close to bedtime and choose lighter forms of movement instead. Good-quality slumber can particularly influence gut health, so aim for eight hours a night,” says Gabi.

It’s a two-way street – poor sleep can worsen gut health, and vice versa.

Cover the basics – no screens before bed, wear cotton pyjamas, keep your room cool, try wearing an eye mask to block out any natural light, and use a sleep spray or a few drops of lavender essential oil on your pillow to help you drift off.

Eat wisely

A gut-friendly diet will help fuel your workouts and your wellbeing.

“Choose foods rich in fibre, prebiotics (plant fibres), and fermented foods, to nourish gut bacteria and promote microbial diversity,” says Gabi.

“And aim to eat 30 different plants each week.” Good options include prebiotic-packed oats, banana and asparagus, fibrous wholemeal bread, legumes (lentils and beans), nuts and brown rice, fermented sauerkraut and kimchi.

Yes, 30 might sound like a lot, but you can include herbs and spices in your tally.

A few sprigs of basil in your tomato salad, some cinnamon in your coffee and a teaspoon of turmeric in a home-made curry all count.

Know your bacteria

There are three main strains of beneficial bacteria that will appreciate you exercising regularly – and if they’re kept happy, they will boost your fitness, too. 

Faecalibacterium As little as 20 minutes of exercise coupled with resistance training, three times a week, has been shown to increase this anti-inflammatory bacteria.**

Try the Shreddy app for strength exercises.

Lactobacillus This is one of the most common types of gut bacteria and is thought to aid weight loss.***

Top up your levels by eating live yoghurt and sourdough bread – or make your own. 

Bifidobacteria Taking this as a supplement alongside endurance training – not marathons, just any exercise where you push yourself until you need a rest, take a breather and continue – has been shown to improve performance.^† 

You can take it in supplement form – try Nu U Nutrition Bio-Cultures Complex, £18.90 for 180 capsules, Amazon.co.uk – plus it’s found in fermented foods, including kimchi and sauerkraut.

• Sources: *Harvard Health Publishing **mSystems ***Microbial Pathogenesis †Nutrients