Sleep

“Sleep disturbance, high stress levels and lack of movement have all been shown to impact our gut microbes,” Dr Rossi explains. “This is because your GM also exhibits a sleep-wake cycle, known as the circadian rhythm. Try improving your sleep quality by setting a regular bedtime routine with relaxation exercises, limiting caffeine after 3pm and scheduling ‘worry time’ during your day to write down your thoughts and free up your head space before bed.”

Diet

“Interestingly, the brain initiates digestion before the gut – this happens as we start secreting digestive enzymes from the moment our senses (vision and smell) are stimulated,” Dr Koidis says. “Our gut microbiota produces other chemicals (like short chain fatty acids) when digesting fibre which can have a direct effect on our brain function.

Focus on a variety of plant-based foods – studies have shown that we should aim for 30 different types of plant-based foods a week, full of gut-loving fibres like vegetables, fruit, legumes, grains, nuts and seeds.

Also, increase your intake of traditionally fermented foods that contain live cultures such as yoghurt, kombucha, kefir and sauerkraut – which promote the growth of good bacteria. Avoid restrictive diets, especially the ones that have declared a war against gut-health essential carbohydrate sources. Restricting diets can starve your gut-loving bacteria and negatively impact your gut health.”

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