10 steps towards a healthier gut this Christmas

Our guts tend to take a hammering in the festive season and the effects go further than the digestive system because a healthy gut has many benefits including boosted immunity, restful sleep, improved memory, and better skin.

“The gut is really the key to good overall health and if you want to give yourself a gift this Christmas, it’s worth investing some time and energy into looking after it,” says Dr. Jelena Vulevic, gut microbiologist and co-creator of The Y Collection, the next generation of gut supplements.

If you want to head into January feeling your best, then follow Dr. Vulevic’s 10 simple gut health tips:

  1. Eat a variety of plant-based foods – the community of microbes in your gut is vast. Just one gram contains more bacteria than all the stars in the Milky Way and everybody’s gut is different. ‘It is as unique as a fingerprint,’ says Dr Vulevic. Different foods benefit different bacteria and the key to a great gut is to eat as many plant-based foods as you can – the bigger the variety, the better. Gut bacteria thrive on a diet that is filled with fruit, vegetables, beans, nuts, tofu, seeds, and wholegrains. If you’re a meat eater, it’s fine to enjoy your favourite cuts in moderation, but try and introduce as many plant-based foods as you can into your diet.
  2. Go for a walk – lifestyle is another key factor when it comes to maintaining gut health and physical exercise is right up there with good food and sleep. According to researchers in the US, regular exercise can restore the balance of good gut bacteria by up to 40%. Walking in nature is shown to reduce stress levels, which also helps the gut. When you are stressed, the gut goes into flight or fight mode and this can lead to bloating and indigestion.
  3. Go to bed an hour early  – quality sleep is vital for a healthy gut. When you are sleep deprived, it can cause inflammation in the gut.
  4. Consume more fibre – few people eat enough fibre and gut bacteria thrive on it. People, who eat enough fibre, tend to have more diverse gut microbes and this helps to create a thick layer of mucus between the gut wall and the rest of our body – this can lessen inflammation in the body and improve digestion.
  5. Drink less alcohol – your favourite Christmas tipple can disrupt the delicate balance in your gut. The more you drink, the less diverse your gut microbiome will be.
  6. Avoid added sugar  – sugar feeds the not-so-good bacteria in your gut, which can cause tummy upsets, acne, and other problems. Natural sugars such as those you get in fruit are still worth consuming because you are benefiting from the natural fibre and nutrition, but eating a candy cane for example, has no health benefits and your gut won’t thank you for it.
  7. Enjoy sourdough – sourdough bread is made from a ‘starter’ that contains fermented bacteria and fungi found naturally in the air. These microbes are said to break down the protein strands in the bread, which makes it easier to digest. The fibre and plant compounds found in sourdough are also a good source of food for gut bacteria.
  8. Nibble on good quality cheese – some cheeses contain natural probiotics and some research has shown that they are beneficial to gut health. Over-processed cheeses won’t have this benefit, go for a quality Swiss cheese such as Gouda, Edam or Gruyere.
  9. Eat pickles – pickles made using natural fermentation methods contain naturally occurring probiotics. People who live in countries that consume large amounts of fermented foods seemingly have better gut health and there are fewer cases of bowel disease. Try kimchi or sauerkraut.
  10. Take a gut supplement – there are 38 trillion microorganisms living in the human body and in the gut alone there are 2 kilos of bacteria. To maintain a balance of good bacteria, it pays to invest in a good gut supplement. Probiotics (foods that contain good bacteria) and Prebiotics (foods that feed good bacteria) are also useful, but best of all is a postbiotic such as Y SKIN or Y GUT sensitive as these are the beneficial components produced by a probiotic bacterium. Start taking a gut supplement now, to help your gut cope with the Christmas season.


The Y Collection is the next generation of postbiotic gut supplements. Y SKIN promotes healthy aging and overall health while Y GUT sensitive is for anyone with existing gut issues. Visit for more information: https://theycollection.com/


About Lisa Baker, Editor, Wellbeing News 4429 Articles
Editor Lisa Baker is passionate about the benefits of a holistic approach to healing. Lisa is a qualified Vibrational Therapist and has qualifications in Auricular Therapy, Massage, Kinesiology, Crystal Healing, Seichem and is a Reiki Master.