Ready to make your fitness goals more gut-friendly? Award-winning registered nutritionist and science manager at Yakult, Dr Emily Prpa, explains how…
Everyone knows that looking after your physical health through exercise is beneficial and, in recent years, curating a positive gut health routine has also been linked to improving overall wellness when paired with a fitness regime.
But how closely are the two factors linked and is there any proof that practising good gut health can boost the effects of whatever physical activity you’re already doing?
“Exercise plays a crucial role in promoting a healthy gut-brain axis by increasing gut microbiome diversity,” says Dr Emily Prpa. “Physical activity also stimulates the release of beneficial metabolites from gut bacteria, which can influence brain function and mood.
“Additionally, exercise-induced changes in gut motility and blood flow contribute to better digestion and overall gut health, while also boosting the flow of oxygen and nutrient-rich blood to the brain, fostering a stronger connection between the gut and brain.”
To explore this relationship further, we asked Dr Prpa to share some insight into how being more gut-conscious can improve our training, and similarly, how certain kinds of exercise can help us lead a more tummy-go-happy lifestyle.
Read on to find out more…
1. The right routine
Somatic types of exercise (eg, yoga, Pilates), particularly those that focus on breathwork, can be especially beneficial for the gut-brain axis. These activities stimulate the vagus nerve, which is the direct communication line between the gut and the brain.
By activating the vagus nerve, deep breathing and mindful movement help to regulate the autonomic nervous system, promoting relaxation and reducing stress – two factors that are crucial for gut health.
Practices like yoga, tai chi and Pilates are particularly effective because they incorporate breath control and mindful movement. These types of exercise not only improve physical flexibility but also support emotional and mental wellbeing, further strengthening the gut-brain connection.
Also, spending time outdoors during the warmer months offers additional benefits for gut health via the gut-brain axis. Nature is not only fantastic for mental health – by reducing stress, boosting mood and enhancing overall wellbeing – but it also directly impacts your gut microbiome.
As we move into summer, it’s important to adapt our gut health routines to support microbiome balance. Hydration is a key factor.
Higher temperatures can increase the risk of dehydration, which can negatively impact gut motility and microbiome function. Dehydration can slow digestion, leading to constipation and an imbalance in the gut bacteria.
2. The right fuel
If you like to work out in the morning, it’s important to fuel your body in a way that supports both your exercise and your gut health. Here are a few strategies to do just that…
– Pre-workout nutrition: for a morning workout, it’s best to have a light, easily digestible snack about 30-60 minutes before exercising.
Choose something that combines carbohydrates with a small amount of protein, such as a banana with a spoonful of nut butter or a slice of wholegrain toast with jam. This provides energy fast without overloading your digestive system.
– Hydration: hydrating before your workout is essential, especially after a night of sleep when your body may be dehydrated.
Depending on the length and intensity of exercise, consider drinking a glass of water with a pinch of sea salt or add some electrolytes to maintain hydration and electrolyte balance. Hydration helps support your gut during exercise.
– Post-workout nutrition: after exercising, it’s important to replenish your energy stores and aid recovery. Aim for a nutrient-rich meal within 30-60 minutes of finishing your workout.
Focus on a mix of protein (such as eggs, Greek yogurt or plant-based proteins) and carbohydrates (like sweet potatoes, quinoa or fruit) to rebuild muscle and stabilise your blood sugar.
If you prefer working out in the evenings, your nutrition and routine should focus on fuelling your body for energy and recovery while also ensuring that you’re not too heavy on your stomach before bed. Here’s how to adjust your habits to support both your workout and gut health…
– Pre-workout nutrition: about 1-2 hours before your evening workout, aim to eat a balanced meal that includes fibre-rich carbohydrates, protein and healthy fats. This meal should provide sustained energy without being too heavy.
Good options include a quinoa salad with chickpeas and vegetables, some wholegrain pasta with a tomato-based sauce and a lean protein.
– Hydration: stay hydrated throughout the day, but especially before and after your workout. If you’re working out in the evening, ensure you’re well-hydrated by sipping water throughout the day. You can also add electrolytes or a pinch of sea salt to your water to replenish lost minerals after intense exercise.
– Post-workout nutrition: after an evening workout, it’s important to replenish your energy stores and support muscle recovery. Choose a meal or snack that combines protein and high-fibre carbohydrates.
For example, some lean protein (like grilled salmon or chicken) with a side of roasted veggies and whole grain like quinoa or brown rice. You’ll want to aim for a balanced meal to ensure proper recovery without overwhelming your digestion right before bed. Avoid overly fatty or spicy foods, as they could disrupt your sleep or lead to indigestion.
3. The right investment
Exercise is incredibly important for maintaining good gut health. Regular physical activity helps stimulate the growth of beneficial gut bacteria, promoting a more diverse microbiome, which is linked to better digestion and overall health.
It improves gut motility, reducing the risk of constipation and supports the integrity of the gut lining. Exercise has been shown to lower inflammation in the gut, which can reduce the risk of conditions like IBS (irritable bowel syndrome).
Additionally, physical activity promotes a healthy balance of hormones and neurotransmitters, contributing to both gut and mental wellbeing.
Hormonal imbalance is also closely linked to the gut-brain axis and exercise can play a significant role in supporting hormonal regulation through this connection.
A balanced gut microbiome is essential for regulating the hormones that affect mood, metabolism and stress responses.
Exercise helps regulate hormones through its positive effects on the gut-brain axis, thereby lowering stress hormones like cortisol, boosting mood-regulating neurotransmitters like serotonin, improving insulin sensitivity, supporting thyroid function and promoting a healthy, diverse gut microbiome.
A regular exercise routine – whether it’s strength training, cardio or mindful movement like yoga – can be a powerful tool for balancing hormones and supporting overall health.
