Gut Health

Managing digestive issues for a healthier gut

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of digestive issues.

Introduction

We all need to be aware of what’s going on in our gut to better understand what’s going on in our bodies. Our gut health and overall health are closely related and often interlinked, with digestive issues being one of the main indicators that something might be off. Mild digestive discomfort or change happens to the best of us and generally isn’t anything to worry about - a few tweaks to your diet can often help alleviate symptoms of common digestive issues.

Our gastrointestinal tract (or gut) includes the oesophagus, stomach, small intestine and large intestine, which work together to digest food, absorb nutrients and expel waste. The way we eat, move, rest and manage stress can all influence how comfortably this system runs - and how balanced our gut microbiome remains over time.

What is the gastrointestinal (GI) tract?

Your GI tract includes the oesophagus, stomach, small intestine and large intestine. Together, they digest food, absorb nutrients and expel waste.

How does digestion work?

Breakdown in the stomach. Chewed food mixes with acid and enzymes; muscular contractions form chyme that moves into the small intestine.

Absorption in the small intestine. Bile from the liver (stored in the gallbladder) emulsifies fats while pancreatic juice helps break down carbohydrates, fats and proteins. Nutrients are absorbed into the bloodstream via villi. Insufficient bile can impair absorption of fat-soluble vitamins A, D, E and K.

Formation of stool in the large intestine. Water and electrolytes are absorbed, turning liquid waste into stools. Most gut bacteria live here, synthesising some vitamins (notably B vitamins and vitamin K) and fermenting remaining fibre/starches into short-chain fatty acids that help feed the gut microbiota and support a healthy gut lining and immune balance.

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Disclaimer (when to seek medical advice): Ongoing, unexplained digestive issues can be a sign of an underlying condition. Contact your GP if you notice persistent changes in bowel habits, blood in your stool, or sudden weight loss.

Eating a balanced diet for better digestive health

What you eat has a massive effect on digestive comfort. Convenience-food additives/emulsifiers and excess sugar/alcohol can weaken the gut barrier and contribute to inflammation or constipation. Too much fat can trigger bloating, pain or diarrhoea if your body struggles to break it down, while too little fibre slows digestion and can lead to constipation and shifts in gut-bacteria balance.

How to improve your gut microbiome

Enjoy a wide variety of fibre-rich vegetables, fruits, nuts and whole foods, alongside fermented foods with live cultures. This helps nurture a healthy microbiome and may ease diet-related digestive side effects.

Eating a balanced diet for better digestive health

What you eat has a massive effect on digestive comfort. Convenience-food additives/emulsifiers and excess sugar/alcohol can weaken the gut barrier and contribute to inflammation or constipation. Too much fat can trigger bloating, pain or diarrhoea if your body struggles to break it down, while too little fibre slows digestion and can lead to constipation and shifts in gut-bacteria balance.

How to improve your gut microbiome

Enjoy a wide variety of fibre-rich vegetables, fruits, nuts and whole foods, alongside fermented foods with live cultures. This helps nurture a healthy microbiome and may ease diet-related digestive side effects.

Gentle movement to aid motility

Regular gentle activity (e.g., walking after meals, light stretching) can support gut motility and overall digestive comfort while also helping with stress management and sleep quality.

Gentle movement to aid motility

Regular gentle activity (e.g., walking after meals, light stretching) can support gut motility and overall digestive comfort while also helping with stress management and sleep quality.

Mindfulness & recovery

Stress can influence digestion. Simple practices - slower meals, deep breathing, mindful eating and consistent sleep routines - can help calm the gut–brain axis and support regularity.

Mindfulness & recovery

Stress can influence digestion. Simple practices - slower meals, deep breathing, mindful eating and consistent sleep routines - can help calm the gut–brain axis and support regularity.

Avoid Processed foods

Avoid frequent ultra-processed foods high in emulsifiers/sugars, heavy late-night meals and excessive alcohol. These can aggravate bloating, discomfort and microbiome imbalance.

Avoid Processed foods

Avoid frequent ultra-processed foods high in emulsifiers/sugars, heavy late-night meals and excessive alcohol. These can aggravate bloating, discomfort and microbiome imbalance.

Antibiotics can disrupt your microbiome because they kill a broad range of bacteria - not just the harmful ones. If you need antibiotics, pay close attention to diet quality during/after your course.

Our OxyTech capsules support an oxygen-rich gut environment where ‘friendly’ bacteria thrive and help break down fibre into smaller pieces that can be flushed out once nutrients are absorbed.

To increase beneficial bacteria, Bio-Culture delivers 4 billion live bacteria to the small intestine to support gut and immune function - particularly useful after digestive upset, antibiotic courses, or for those managing IBS/IBD or food intolerances. Always speak with your healthcare professional before starting or changing supplements or medicines, especially if you have ongoing symptoms.
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Frequently Asked Questions

Is bloating normal, and when should I worry?

Occasional bloating is common, especially after large or fibre-rich meals. However, persistent or painful bloating, particularly when combined with weight loss, diarrhoea, or blood in the stool, should be checked by a GP.

Can antibiotics upset my digestion? What helps?

Yes. Antibiotics kill both harmful and beneficial bacteria, which can disrupt your gut microbiome and cause diarrhoea, bloating, or discomfort. Supporting gut health with probiotics like Bio-Culture and fibre-rich foods may help restore balance.

What's the difference between a food intolerance and an allergy?

A food allergy triggers an immune response and can cause symptoms such as rashes, swelling, or even anaphylaxis. A food intolerance usually affects digestion, leading to bloating, cramps, or diarrhoea, but is not life-threatening.

How important is fibre for gut health?

Fibre is essential. It feeds beneficial gut bacteria, helps regulate bowel movements, and produces short-chain fatty acids that support the gut lining and immune health. Aim for a variety of fibre sources, including whole grains, fruit, vegetables, and legumes.

When should I seek medical advice for digestive issues?

If you experience ongoing digestive problems, unexplained weight loss, blood in your stool, or sudden changes in bowel habits, consult a healthcare professional promptly.

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