The 2024–2025 National Health and Nutrition Survey reveals that 22.4% of adults are obese and 12.5% have increased blood glucose. In-depth readings reveal that 96.2% of adults consume more sodium, 56.1% of adults consume more fats, and 27.3% of adults consume more sugar than the recommended limits.
Another 2019 study on gastrointestinal diseases in the UAE reveals that 1/5th of the country’s population suffers from diseases like obesity, acid reflux, and fatty acids due to poor diet. Other illnesses like ulcerative colitis and irritable bowel syndrome are on the rise. Constipation seems to be a significant concern, sometimes ending in severe problems.
Record-based analysis on data from 2013 to 2023 reveals that gastritis and intestinal conditions were common in the UAE population.
Your gut has a much bigger role to play than digestion alone. The gut microbiome interacts actively with your digestive system, immune system, metabolism, and other aspects of health. Of course, your diet is one of the major factors that shapes this microbial community.
This guide breaks down how to improve your gut health for better health.
What Is Gut Microbiome?
Your gastrointestinal tract connects your body with food and environmental factors. It contains gut microbiota, a community of bacteria and other microorganisms.
These microbiota [a] help maintain the gut lining, [b] support the intestinal cells, [c] obtain energy from food, [d] protect against harmful pathogens, and [e] regulate the immune system.
However, if their natural balance is disturbed, you can experience concerns like bloating, cramps, and abdominal pain. This can eventually lead to irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Research shows that diet has a major effect on the gut microbiota. For instance, the availability of simple sugars in the small intestine or the types of carbs in the large intestine.
What Does Good Gut Health Mean?
Gut health refers to the overall functioning of your gastrointestinal tract. There are 6 domains of gut health, namely [a] gut microbiome, [b] gut barrier, [c] how well your gut moves food along and produces digestive secretions [gastrointestinal physiology], [d] the gut-brain axis, [e] immune function, and [f] metabolism.
So when you speak of improving your gut health, you are essentially talking about supporting one of these 6 domains for overall betterment.
One of the simplest ways to tell if you have good gut health is the Bristol Stool Chart, which categorizes your stool into 7 categories. Of these 7 categories, types 3 and 4 are good to have. These stool forms are solid but not too hard or dry.
The lower categories (1 and 2) are hard stools, while the higher categories (5 and 6) are loose/watery stools.
Beyond this, a healthy gut experiences [a] regular bowel movements, [b] comfortable digestion after meals, [c] limited bloating or excessive gas, [d] good tolerance of a varied diet, and [e] no persistent abdominal pain.
How to Improve Gut Health?
Below are a few tips to improve your gut health.
1. Include Fermented Food in Your Meals
Fermented foods lower inflammation in your body and increase the overall microbiome diversity. Try to include any one of the following common food items: [a] yogurt, [b] kefir, [c] fermented cottage cheese, [d] kimchi, [e] fermented vegetables, and [f] kombucha.
2. Consume Fibrous Food
Think of fibre like the primary fuel for your gut bacteria. As an adult, you are required to have at least 25 to 30 gms of fibre every day. Here’s the catch: different fibre types behave differently.
- Soluble: Fibre from black beans, oats, sweet potatoes, and chia seeds slows digestion. Plus, they improve blood sugar and reduce cholesterol.
- Insoluble: Fibre from wheat and rye falls under this category. They’re great for regular bowel movements.
Another type, called prebiotic fibres (found in garlic, onions, and asparagus), increases Bifidobacterium (beneficial bacterial group).
In simple words, create a varied diet to support a diverse gut microbiome. Increase the intake gradually and drink enough fluids, as doubling down on it swiftly can cause gas and bloating.
3. Probiotic Foods
Probiotics are live microorganisms that may provide health benefits in specific circumstances. But more strains and a higher number of bacteria do not automatically mean a better product. Instead, treat them as a supplement to your dietary changes.
Teresa Fung, a dietitian registered with Harvard’s T.H. Chan School of Public Health, recommends including as many servings as you can in your regular meals. She further suggests looking out for added sugars while choosing yogurt and going for a low-sugar option.
If you’re considering a probiotic for a specific problem, it is best to speak to a doctor or dietitian about whether it makes sense for you.
4. Drink Enough Water
Hydration is very important when you’re increasing your fiber intake. Water keeps the stool softer and supports normal digestive function.
In the UAE, where temperatures can be extremely high for much of the year, you cannot rely on thirst signals alone. Keep water accessible throughout the day, particularly when you’re outdoors or physically active.
5. Reduce Highly Processed Foods
Ultra-processed foods contain food additives and artificial sweeteners, which disturb the gut balance. Additives, in particular, thin the protective layer of your intestine and promote growth of inflammatory strains. Sweeteners, on the other hand, damage intestinal lining cells directly. Together, they shift your gut towards an inflammatory environment.
6. Exercise Regularly
Consistent physical activity increases the microbial diversity in your gut, regardless of your diet. It increases bacteria that lower inflammation and strengthen your gut lining.
7. Protect Your Sleep
A 2023 study in Frontiers exploring the causal association between gut microbiota and sleep reveals two things:
- Gut microbiota may impact sleep regulation
- Changes in sleep may alter gut microbiota
The research shows that gut microbiota may directly/indirectly affect the sleep-wake cycle via the gut-brain axis. It further reveals that sleep disturbance is linked to gut bacteria disruption. Thus, leading to the development of intestinal illnesses.
Keeping this in mind, you should aim for consistent sleep and build small recovery periods into your day.
FAQs
1. What is the fastest way to improve your gut health?
Introduce dietary changes by cutting down on ultra-processed foods and added sugars. Replace them with prebiotic fibres like garlic and oats and fermented foods (like yogurt).
2. Which foods naturally boost gut health?
Yoghurt, kimchi, bananas, garlic, and leafy greens naturally boost your gut health by nourishing your microbiome.
3. How can you repair your gut?
You can repair your gut by eating a more diverse diet, high in fibre and fermented foods. Cut back on processed food and focus on staying hydrated. Additionally, sleep well and drink enough water.
Conclusion
You don’t have to follow complicated diets or buy expensive supplements to improve your gut health. Start with the basics and adapt them to your routine life.
However, if your digestive symptoms persist, consult with an expert gastroenterologist at Dubai Medical University Hospital at the earliest. They will offer you comprehensive treatment for acid reflux, irritable bowel syndrome, gastritis, and other gut-related issues.
This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for diagnosis and treatment. If you are experiencing a medical emergency, call 998 (UAE) or visit the nearest emergency room immediately.
