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Gut health isn’t just a trend — it’s the trend.

And if you’ve been ignoring your microbiome, and all of the groundbreaking research shared by APC Microbiome Ireland, a world leading research centre at University College Cork, it’s time to give yourself a gut glow-up.

The importance of the gut microbiome in overall health and well-being is increasingly recognised by the scientific community and the public alike. Poor gut health has been linked to anxiety, depression, difficulty losing weight, allergies, cholesterol levels, inflammation, hormone regulation, poor sleep and chronic tiredness – and that’s just the tip of the iceberg.

Happily, the road to improving your gut health can be low-cost, easy and even delicious. Here’s some pointers on how to get started and keep your gut — and your body — running smoothly.

1. Probiotics: Your New Best Friend
Good bacteria, the kind your gut actually loves, aren’t just in your yogurt. Fermented foods like kimchi, kombucha, and kefir pack a punch of probiotics that’ll boost your gut flora and keep the system running smoothly. Probiotics help restore balance, especially after a round of antibiotics, so if you’ve been under the weather this winter, you really can start improving your immunity by adding these tasty items to your diet.

The New Year is an ace time to save money and join the home-fermentation craze. The Gut Stuff All-in-One Starter Kit includes all the equipment you need to make your ferments including kombucha, kimchi, and kefir. You can order that for less than €50.

If you’d like to try a probiotic supplement*, one of the most popular brands started right here in Cork.

Aflorex, developed by PrecisionBiotics and now sold in 22 countries around the world, is a probiotic supplement designed to support gut health, specifically targeting irritable bowel syndrome (IBS). It contains the active ingredient Bifidobacterium longum 35624, which has been scientifically studied to reach the gut in peak condition. You can order Precision Biotics Aflorex from €21 here.

2. Watch Hack Your Health: Secrets of the Gut

Put your next Netflix session to good use and check out Hack Your Health: Secrets of the Gut. The documentary features Professor John Cryan, a leading scientific investigator in the APC, a pioneering research centre based at UCC known for its trailblazing work in microbiome science.

Directed by award winning filmmaker Anjali Nayar, it follows four individuals on a quest to understand the importance of the gut to their health. Featuring interviews with leading researchers from prestigious institutions worldwide and best-selling author Giulia Enders, the documentary underscores the global significance of gut health research.

“Our gut affects our whole body; it influences everything,” says Professor Cryan. “Gut science has been the hottest area for the last decade or more. Anxiety, depression, cancer, autism, and Parkinson’s Disease are all related to the gut.”

3. Prebiotics Are Key
Think of prebiotics as the VIP tickets to the show. These fibre-packed foods (think: bananas, leeks, apples, oats, and garlic) feed your good bacteria, giving them the fuel they need to thrive.

In more good news, dark chocolate contains flavonoids and prebiotic fibres that can support healthy gut bacteria. The higher the cocoa content, the better so make sure you read the ingredients carefully.

4. Hydrate Like a Pro
It’s not just about drinking water for your skin; your gut needs hydration too. Proper hydration helps with digestion, nutrient absorption, and overall gut function. So, aim for more H2O, find a large reusable water container you enjoy drinking from and keep that gut moving.

We love Bottle Bottle’s BPA-free, leak-proof 700ml Insulated Water Bottle (pictured below in the ‘Light Green’ shade), which has thousands of happy customer reviews on Amazon.

It keeps liquids icy up to 24 hours or piping hot for up to 12 hours and you can get 20% off right now and nab one for €22.72 here.

5. Ditch the Sugar Rush
Excess sugar can feed bad bacteria, throwing your gut’s ecosystem off balance. Reducing your sugar intake doesn’t just help your waistline; it keeps your microbiome in check. Cutting back on refined sugars can dramatically improve gut health.

6. Get Moving
You knew exercise was going to make an appearance. Regular physical activity helps maintain a healthy gut microbiome. A daily jog or a brisk walk will do wonders for digestion, and it’s the easiest way to feel good from the inside out.

PRO TIP: Wear wrist or ankle weights while you walk to burn extra calories and tone up arms and legs. We love this stylish unisex set of 1lb and 2lb weights by Build and Fitness, currently on sale over here.

7. Stress Less
We’re all stressed out — but your gut? Not so much. Chronic stress can wreak havoc on your digestive system. Mindfulness practices like yoga or deep breathing can lower stress and improve gut function.

So, whether you’re enjoying a gut-friendly meal or chilling out with some deep breaths, your gut’s got a lot of work to do — make sure you’re giving it what it needs. You’ll thank us later.

*As with any supplement, it’s recommended to consult a healthcare provider before trying something new, especially if you have existing health conditions or are taking other medications.