Words by Rebecca Caughey
Give it up for the gut, the unsung hero of our health. Sometimes referred to as the ‘second brain’, the gut influences everything from digestion and natural immunity, to our mood and our energy levels. Keep it happy and it will not only mean you feel better physically, but you’ll improve your mental health too.
It’s something I know a bit about, after spending a couple of years researching the benefits of pre- and pro-biotics and the gut-brain connection. That interest led to the creation of Good Sh*t drinks and powders, and taught me a lot about how important looking after our gut really is.
Why your gut health matters
Our gut has a microbiome, a combination of trillions of microorganisms and bacteria that break down food and optimise the nutrients, and protect you against germs and nasties. Everyone’s microbiome is completely original and specific to them, like your fingerprint, but we all need a healthy gut biome to feel our best. An overgrowth of bad bacteria or a gut infection can lead to inflammation, triggering anxiety or depression, while a happy biome bolsters your body’s defences against illness. It produces vitamins, regulates inflammation, and combats harmful pathogens. It also makes us happier, because the gut produces about 90% of the body’s serotonin, the feel-good hormone.
When your gut is thriving, you’ll notice:
- Better digestion – goodbye to bloating and sluggishness
- Clearer skin – because gut health plays a big role in inflammation
- More energy – no more food comas or mid-afternoon crashes
- Stronger immunity – fewer summer colds and tummy upsets
- Balanced mood – less stress, better sleep and a clearer mind
If you’ve spent the summer holidays enjoying yourself, having later nights, fun BBQs with drinks and more sweet treats than usual — and let’s face it, who hasn’t! — your gut might be less than happy at the moment. Here are a few tips to get it in tip-top condition in 2025.
Eat for a balanced microbiome
Your gut bacteria thrive on diverse, fibre-rich foods, but 90% of the global population doesn’t get another fibre in their diet. So you need lots of fibre, and lots of variety in your diet every day. Aim for 30+ plant-based foods per week. In summer, that’s easier than in the colder months, so make the most of what’s on offer and fill your plate with:
- Hydrating, high-fibre fruits and veggies: Watermelon, cucumber, leafy greens and summer berries.
- Prebiotic foods (which feed good bacteria): Garlic, onions, bananas, asparagus and oats.
- Probiotics (which introduce good bacteria): Yogurt, kimchi, sauerkraut and other fermented foods.
- Healthy fats: Olive oil, avocado and nuts, which help to support a healthy gut lining.
I’m a fan of starting the day well, with a decent breakfast full of all of the above. Here are two of my favourite breakfast recipes:
Mango Smoothie
Ingredients
- 1 cup of mango
- 1 cup of pineapple
- 1 tbsp of chia seeds
- 1 tsp of flax seeds
- 2 cups of plant-based milk
- 1 scoop of vanilla protein powder
- 1 scoop of Good Sh*t Gut Powder
Method
Whizz everything together… and drink!
Bircher Muesli
Ingredients
- 1 cup rolled oats
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- 1/4 tsp cinnamon
- 1 scoop of Good Sh*t Gut Powder
- 1/2 cup plain Greek or coconut yoghurt
- 1/2 cup plant-based milk
- 1 grated apple
- 1/4 cup mixed seeds, e.g. sunflower, pumpkin, sesame
- 1/4 cup fresh or frozen berries
- 1-2 tbsp chopped nuts, e.g. almonds or walnuts
- Optional extras: 1 tbsp honey or maple syrup, spoonful of kefir, Sprinkle of shredded coconut
Method
- Combine rolled oats, gut powder, chia seeds, flax seeds and cinnamon. Both chia seeds and flaxseeds will give you an added fibre boost, and you’ll also get Omega-3 from the flaxseeds too!
- Add in the yoghurt, then pour the milk into the mixture. Stir through until it’s well combined.
- Cover the mixture and refrigerate for at least two hours or ideally, overnight. This allows the oats and seeds to absorb the liquid and soften.
- In the morning, stir your bircher muesli and top with fresh or frozen berries, mixed seeds and/or nuts for a crunchy, nutrient-rich finish. And for extra gut-friendly benefits, add a spoonful of kefir or a sprinkle of shredded coconut.
Stay hydrated
Water is key, not just for hydration, but also for digestion, so swap out your sugary sodas and juices for good old tap water where possible. The water you drink after eating will work with your stomach acids to aid digestion, and to transport nutrients into the bloodstream.
Move your body
Exercise isn’t just for fitness — it also stimulates digestion and reduces stress. Low-impact ways to support your gut with movement include:
- Beach walks (especially after meals)
- Gentle yoga and stretching to ease bloating
- Biking or swimming for circulation
Stress less, rest more
Sleep and stress management are just as important as food when it comes to the gut-brain connection. So try to support:
- Better sleep habits – poor sleep can throw gut bacteria out of balance
- Mindful moments – deep breathing, meditation, and sitting in nature helps aid digestion. There are so many free apps out there that you can use to help you be more mindful, but Insight Timer is a good place to start.
- Listening to feel-good music – your gut loves a good playlist just as much as your brain does!
Rebecca Caughey is the founder of Good Sh*t soda and Good Sh*t Gut Powder. https://lovegoodshit.com
