Your gut is home to trillions of living organisms — bacteria, fungi, viruses, and more — that play a powerful role in your overall health. These microbes don't just help digest food; they influence your immune system, hormones, mood, memory, and inflammation levels.
At Empowered Ageing, we see gut health as a vital foundation of healthy ageing. That’s why we include nutrition, movement, and stress reduction in all of our programs.
Your gut is often called the “second brain” because over 90 percent of your serotonin — a key mood-regulating hormone — is produced there. The gut and brain are also directly connected via the gut-brain axis, which helps regulate emotional balance, pain, and cognitive function.
If you want to improve your gut health as you age, here are six helpful strategies.
1. Increase Your Plant Variety
People who regularly eat 30 or more different plant foods per week tend to have a more diverse and healthy gut microbiome. This includes not only fruits and vegetables but also:
Whole grains
- Legumes
- Herbs and spices
- Nuts and seeds
- Fermented plant foods
- Adding herbal teas, fresh herbs, or seeds to meals is an easy way to increase variety.
2. Eat More Fibre
Fibre is the main fuel for your good gut bacteria. It also supports bowel regularity, blood sugar control, and lower cholesterol.
Try to include:
- Vegetables and fruits
- Whole grains like oats and barley
- Legumes such as lentils and beans
- Nuts, seeds, and mushrooms
3. Include Fermented Foods
Fermented foods contain live cultures that support digestion and gut balance. These may include:
- Kefir
- Plain yoghurt (with live cultures)
- Sauerkraut (unpasteurised)
- Kimchi
- Kombucha
Check the labels to ensure the product contains live cultures and is stored in the fridge.
4. Don’t Forget Prebiotics
Prebiotics are types of fibre that feed your good bacteria. Without them, probiotics cannot thrive. Include foods like:
- Garlic, onions, and leeks
- Oats
- Green bananas
- Boiled, then cooled potatoes (which form resistant starch)
- Asparagus and Jerusalem artichokes
5. Limit Ultra-Processed Foods
Ultra-processed foods may include packaged snacks, sugary drinks, ready meals, and artificial additives. These can encourage harmful bacteria and disrupt your gut balance.
Instead, choose minimally processed, whole foods that your body recognises and absorbs easily.
6. Eat the Rainbow
Colourful fruits, vegetables, herbs, and spices contain polyphenols — natural antioxidants that support gut health and reduce inflammation.
Examples include:
- Berries
- Apples and citrus
- Dark chocolate (with high cocoa content)
- Green tea and coffee
- Olive oil and colourful spices
Blue Zones and the Gut
In the world’s Blue Zones — regions where people live longer, healthier lives — diets are rich in plant foods, fibre, and fermented foods. Meals are shared in community, which also boosts emotional well-being and digestion.
At Empowered Ageing, our approach is based on these same principles. We promote natural movement, joyful connection, and real food that supports the gut, brain, and body.
Support for Your Gut Health
Struggling with bloating, fatigue, or poor digestion? Gut health might be the key. Our Holistic Nutritionist and Metabolic Health Coach, Brigitte Spurgeon, can help you:
- Personalise your eating plan
- Balance hormones and blood sugar
- Reduce inflammation
- Make sustainable changes that support long-term health
We also offer community cooking workshops, personal coaching, and group movement classes that support the gut-brain connection.
Ready to Feel Better from the Inside Out?
Caring for your gut is one of the most effective ways to improve your energy, mood, and immune strength as you age.
Visit www.empoweredageing.eu to learn more or book your first session.
Together, we’ll help your body thrive — one bite at a time.