Tips for a Healthy Gut in 2018

This is a collaborative post written in conjunction with ProVen

I can not believe that we are almost at the end of January already. This month really feels like its flown by, we have been so busy writing a bucket list, visiting Scotland and starting our Castle ABC Challenge. To be honest to date I am quite impressed with how much we have actually fitted in. I find this list ticking easier to achieve than New Years resolutions, which invariably I end up not sticking to. Apparently I am not alone, research shows that 80% of resolutions fail by February*. This high failure rate may be an indication that many of us set goals that are too difficult to keep, or set too many to keep track of!

That doesn’t surprise me. Having a list means it helps me to keep track and cross off when I have done the thing I wanted to. One of the things on my list this year is to take better care of myself. Which is why I was interested in some new research from ProVen Probiotics shows that more than half of Brits have poor gut health, which is affecting their weight (41%), mood (49%), confidence (42%) and eating decisions (49%)**

Your gut is responsible for your overall wellbeing, both the digestive and immune systems rely heavily on it. With that in mind Consultant Dietitian, Helen Bond, gives her top tips on how to keep your gut healthy this New Year.

  • Give your gut bacteria a boost:  “The knock on effects of Christmas and New Year celebrations, such as too much stress, too many late nights and partying, can put your gut bacteria out of balance, allowing the less desirable types of gut bacteria such as Clostridium difficile and E. Coli to increase. The upshot could be reduced immunity, making you more susceptible to the winter bugs you might otherwise be able to fight off. However, you can improve your microflora with probiotics, which are friendly strains of gut bacteria. You can boost your level of probiotics with yogurt or drinks, fermented foods such as kimchi or sauerkraut, and fermented milk drinks, like kefir. You could also take a high quality probiotic supplement, like ProVen Probiotics Adult Acidophilus and Bifidus – 25 billion. The richer and more diverse the microflora in your gut, the healthier and more resilient to illness you will be – so it’s in your best interests to take action to keep your bacteria in fighting form.”
  • Forget faddy diets: “No matter how ‘in-vogue’ food intolerances might seem, avoid cutting out major food groups like carbs, unless you have specifically been advised to do so by a doctor or a dietitian. Faddy diets are not sustainable in the long term and often deprive our bodies of some of the nutrients we need to keep our microbiome and digestive health in good shape.
  • Enjoy a healthy breakfast: “Skipping breakfast is a sure-fire way to leave you with a grumbling mid-morning tummy and will do your digestive health no favours! Just like us, our gut microflora needs feeding, so always make time to enjoy a healthy breakfast. Skip the croissants and pain au chocolat, and instead have a bowl of warming porridge that is rich in prebiotic oats, or have a couple of slices of wholegrain toast, with some vitamin D rich scrambled eggs.”
  • Fill up on fibre: “Eating plenty of high-fibre foods like wholegrain breakfast cereals and bread, whole-wheat pasta and couscous, bulgur wheat, brown rice and ancient grains like quinoa, amaranth, barley and buckwheat help to fill us up. Bacteria in the gut also breaks down fibre to produce essential fatty acids, which give us energy and encourages a healthy gut bacteria balance. But remember, the fibre in your diet also absorbs water during digestion, so be vigilant about your fluid intake as you increase the fibre content of your diet.”
  • Keep sweets as treats: “With all the tasty snacks lying round after the Christmas festivities, it’s easy to over-indulge, giving your digestive system an extra work out. Stock up on healthy snacks, such as nuts and seeds, dried and seasonal fresh fruit such as clementine’s; a medium clementine has just 25 kcals and will provide you 31% of your daily needs for immune boosting vitamin C and 1g of gut healthy fibre.”
  • Keep hydrated: “It’s important to eat the right food to keep your gut healthy, but you also need to make sure you are taking on board enough fluid to keep it working properly. Like vitamins and minerals, our fluid needs are individual. The amount of fluid that we need differs by what we eat, where we live, what we are doing and how big and tall we are – but a good rule of thumb is about 2 litres (eight to ten glasses a day). If you are drinking enough, your urine should be pale and straw coloured. Although water is the best drink to stay refreshed, other fluids like milk, fruit juice, tea and coffee still count.”
  • Rethink the way you drink in 2018: “While one glass of white wine might not cause a digestive upset, alcohol acts an irritant in the gut and is dehydrating, so drinking too much won’t help you feel at your best. Limit alcohol intake to no more than two units per day and have at least two alcohol free days a week.”
  • Relax and don’t worry: “Reducing our stress levels can have a positive impact on our gut health. Even mild stress can tip our gut bacteria out of whack, making us feel lethargic, lacking in energy, and potentially more vulnerable to infection. Take up stress reducing activities such as meditation, reading, exercising, and listening to music. And ensure that you get a good night’s sleep – adults need about 8 hours a night and children need more!.”

ProVen have a wide range of Probiotics for adults, pregnancy, children and toddlers. We have been trying them out over the last couple of weeks. In conjunction with Helens suggestions I do think this is one resolution which I can stick to! By paying attention and looking after myself a little bit more, I have definitely benefited from more energy and general wellbeing.

ProVen Probiotics Adult Acidophilus and Bifidus – 25 billion is a high-strength friendly bacteria supplement for adults containing Lab4 – the most studied group of friendly bacteria in the UK. It has been shown to help with bloating, IBS and supporting the gut both during and following a course of antibiotics. It also contains calcium, vitamins C and D, zinc and selenium to help support digestion and immunity.

  • High-strength for adults – 25 billion friendly bacteria per two capsules
  • Proven to colonise the human intestine
  • Supported by a unique body of UK-based clinical research
  • Take two capsules per day with food for a period of 1-4 month depending on personal need

Available from Boots and Holland & Barrett stores nationwide (RRP £13.95 for 30 capsules)

What resolutions are you going to stick to this year? Which resolutions have you already let slip by the way side this year?

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**3gem. survey of 2000 people. November 2017


  1. Tracy Nixon
    January 27, 2018 / 9:33 am

    Some very good tips – I suffer from Crohn’s disease so my gut is very tempermental and I have to be so careful what I eat!

  2. paula cheadle
    January 27, 2018 / 11:39 am

    there is so very good tips, might even use some of them

  3. Mrs Gemma Huelin
    January 27, 2018 / 11:49 am

    I would love to try these x

  4. Margaret Gallagher
    January 27, 2018 / 12:29 pm

    Helpful tips to help prevent gut issues

  5. A.E. ADKINS
    January 28, 2018 / 9:40 am

    Never entirely sure about over reliance on supplements but some great “natural” tips

  6. adrian price
    January 28, 2018 / 12:13 pm

    some very helpful tips—i need to get my health in general sorted out

  7. January 28, 2018 / 2:51 pm

    I never understand how anyone can skip breakfast. I can’t function without a big bowl of porridge. I’m not one for diets either. I just try to stick to a balanced diet. Useful tips. Thanks for sharing.

  8. January 28, 2018 / 3:56 pm

    There seem to be so many illnesses going about I think keeping your gut healthy is so important. I will look these tablets up.

  9. January 28, 2018 / 4:04 pm

    Great tips here. I need to eat more healthier and drink more water 🙂

  10. Ashleigh Allan
    January 28, 2018 / 5:20 pm

    Lots of great tips thank you

  11. Andrea Fletcher
    January 28, 2018 / 5:34 pm

    Some great tips, thanks.

  12. January 28, 2018 / 6:56 pm

    You’ve got some fantastic tips here. I find that relaxing and staying stress free really helps me have a better feeling gut.

  13. January 28, 2018 / 11:26 pm

    These are some really good tips. I know for me going on a detox really helps. I tend to just drink water for a while and it really helps my skin and makes me less bloated too.

  14. January 29, 2018 / 12:31 am

    This sounds great. I love that the proven has Vitamin D in it. I need as much VIT D as I can get. I am really working on my health too this year, that’s my focus so thanks for the tips.

  15. Lucy Barlow @JazzRecluse
    January 29, 2018 / 1:03 am

    I am already on the Multi wits, fish oil and vitamin D booster – I think often my body tells me through cravings what i need – sometimes its spinach, or blueberries, milk or coconut that i get weird cravings for

  16. January 29, 2018 / 7:09 am

    Great advice! I’ve never been able to eat breakfast, I just can’t face food too early in the morning which offen means my first meal is lunch! I need to snack better too x

  17. January 29, 2018 / 10:15 am

    Some really good tips and advice here lovely

  18. January 29, 2018 / 12:49 pm

    Great tips, these. My digestive health isn’t in peak condition just now, so I really ought to implement some of the strategies you’ve mentioned. I used to eat yogurt for breakfast every day, but went off it for some reason, and I think that might be contributing.

  19. January 29, 2018 / 8:26 pm

    I did not realise wine would have this effect on my gut! I will think twice before topping up next time! Plus that will keep me healthier…

  20. January 29, 2018 / 8:34 pm

    Definitely need this. You’ve some great tips here ,thanks for that so much – as we get older we gotta mind ourselves eh ?!

  21. January 29, 2018 / 8:45 pm

    These sound super useful, especially after the amount of horrible stomach bugs around at the moment. I could buy something to help in Germany, but had not seen anything here so thanks for this! 🙂

  22. Emily Leary
    January 29, 2018 / 10:19 pm

    Good, sensible suggestions, I think – the importance of a healthy gut is hard to underestimate.

  23. January 30, 2018 / 10:06 am

    I’ve started to really focus on my gut health recently. These tips are brilliant to add to my daily routines.

    Katie xoxo

  24. Susan B
    January 30, 2018 / 3:11 pm

    I am interested in recent research that shows just how important our gut health is not only for wellbeing but also for the management of illness and disease. Thanks for the post.

  25. January 30, 2018 / 6:30 pm

    FAntastic advice!! I’m on a health journey. I’m avoiding faddy diets because, even though the progress is slow, I’m able to stay the same even if I don’t lose weight. Plus I love the food I eat. Haha!

    Great advice to help your gut! It does get forgotten about on times.

  26. January 30, 2018 / 10:16 pm

    I have to admit that I have never paid any attention to my gut health and I suspect that is a big mistake. I seriously had no idea it could lead to weight issues. I know I need to make some changes, thanks for the prompt. Mich x

  27. January 31, 2018 / 6:32 am

    Hi, I really need to try some probiotics as they can be very beneficial as you have highlighted especially as I tend to have a sensitive stomach. These also seem like a good price, thanks for sharing #BloggerClubUK

  28. January 31, 2018 / 7:55 am

    I’ve just started to look into probiotics as I keep reading about how great they are so I will definitely take a look at these. Thanks for the review! #bloggerclubuk

  29. January 31, 2018 / 8:53 am

    Gut health can certainly make a big difference! We’ve tried probiotics too, and I think they’ve generally had a positive effect for us.

  30. Ren Taylor
    January 31, 2018 / 9:06 am

    I need to be healthier and these sound good….great tips…thanks

  31. January 31, 2018 / 10:32 am

    I have the most sensitive of tummies so these are all really great tips!


  32. February 2, 2018 / 4:43 pm

    Great tips, especially keeping hydrated. People can understand the power of hydration on their overall wellbeing. #bloggerclubuk

  33. February 3, 2018 / 7:06 pm

    Good to have these tips and I am guilty of skipping breakfast a lot #BloggerClubUK

  34. February 3, 2018 / 9:45 pm

    I have been making a real effort to eat breakfast this year but I find I’m getting indigestion every night now so maybe there’s a link and I need to try some of your other tips! #bloggerclubuk

  35. katie w
    February 4, 2018 / 8:12 pm

    really good tips, i have been suffering more lately with mine

  36. February 5, 2018 / 11:23 am

    Good tips and always good to see something new

  37. February 5, 2018 / 8:20 pm

    What an interesting and informative post you have here. I really need to make a couple of changes to my diet. I wonder if keeping a food diary would be of any help. #bloggerclubuk

  38. February 8, 2018 / 9:17 pm

    This is such a useful article, lots of these points I know, but underestimate their importance. Stress is such a big factor that can throw your health off balance. #bloggerclubuk – sorry for late commenting!

  39. Hannah Wallington
    February 10, 2018 / 12:18 pm

    Some great tips here.

  40. Hayley Colburn
    February 18, 2018 / 6:22 pm

    I broke my resolution before the end of january, the list tick idea sounds much better for me

  41. Megan Adams
    February 20, 2018 / 10:02 am

    Really useful tips. Thank you! I suffer from IBS so will be taking these tips on-board and hope for a healthier 2018!

  42. Amanda Gregory
    February 26, 2018 / 5:24 pm

    There are some great tips here. Thank you.

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