A nutritionist has revealed the one health concern that is closely linked to sleep quality and a whole array of other issues – as well as how to solve it with some simple changes
If you’ve ever struggled with sleepless nights, tossing and turning in frustration, the solution to your insomnia might not be in your bedtime routine but in your gut. The link between gut health and sleep quality is becoming increasingly clear, and experts say nurturing your microbiome could be the key to unlocking better rest.
Farzanah Nasser, a Nutritionist at Biotiful, explains: “The food we eat plays a major role in modulating the gut microbiome, which in turn affects sleep quality. Dietary components like fibre, unsaturated fatty acids, and polyphenols (powerful nutrients found in brightly coloured fruits and vegetables) impact the gut bacteria’s ability to produce compounds essential for quality sleep. Research has found that diversity of the gut microbiome – improved, for example, by the consumption of fermented food like Kefir – promotes healthier sleep.”
The good news is that improving your gut health doesn’t have to be complicated. Simple dietary changes can make a huge difference. According to Nasser, introducing just one new habit into your daily routine can lead to significant improvements.
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How can you improve gut health naturally?
Nasser says: “Research shows that incorporating a daily serving of Kefir for just 14 days can significantly increase the diversity of your gut microbiome. This naturally fermented food is rich in live cultures, which support the abundance of healthy bacteria in your gut. With so many options now available, from kefir drinks to protein yoghurts, it’s easy to find something that fits into a busy lifestyle.”
Another important step is increasing plant-based food intake. “You should also seek to incorporate a wider variety of plant-based foods into your diet. This will nourish the beneficial gut bacteria. Studies have found that those people who included 30 plants a week (fruit, veg, nuts, seeds, herbs, legumes, grains, and teas all count) had better microbiomes. It’s also important to make sure you are getting enough fibre – 90 per cent of the people in the UK are not. We want to aim for 30 grams of fibre daily, which you slowly want to build up to.”
What benefits can you expect?
A healthier gut doesn’t just mean better digestion – it has wide-reaching effects on overall well-being.
“Supporting the gut has a positive impact on almost every system in the body. From immunity to weight management and even mental health, the gut is linked to so many functions of the body. This means that taking the time to nurture your gut can lead to benefits that are far-reaching and transformative.”
Beyond better sleep, a well-balanced gut can reduce bloating, support immunity, ease stress, and improve mood. “A diverse, healthy gut impacts so many areas of overall well-being, including reducing bloating, supporting immunity, easing stress, and improving mood. Beyond this, gut health is also linked to improved sleep, better fitness, and improved skin!”
What’s damaging your gut health?
If you’re suffering from sleep disturbances, poor gut health could be a major factor. Several lifestyle choices can disrupt the microbiome, and some foods are particularly harmful.
“In a busy world, it can be hard to find time to prioritise our gut health. This can lead to decisions that negatively impact our gut. Lack of fibre, stress, poor sleep, and lifestyle factors like smoking and drinking alcohol can all damage your gut health.”
One of the biggest culprits? Ultra-processed foods. “Another major contributor to poor gut health is ultra-processed food. These foods, such as soft drinks, ready-made meals, instant soups, and cookies, are highly palatable, have a long shelf-life, are relatively cheap, and can be consumed anywhere at any time.
“However, high consumption of ultra-processed food can change the gut microbiome and lead to inflammation in the gut lining. This inflammation may increase intestinal permeability, sometimes called ‘leaky gut,’ allowing harmful substances to enter the bloodstream.”
The gut-brain connection
One of the most fascinating aspects of gut health is its connection to mental well-being. The gut-brain axis is a complex network that links our gut bacteria to our mood and cognitive function.
“We are learning more and more about the intricacies of the gut-brain connection – a complex network demonstrating that how we feel in our mind is deeply entangled with the state of our gut bacteria. By supporting the gut microbiome and incorporating both plant-based and probiotic foods, we can boost our mood.”
Foods that support mental health include:
- Plant-based foods: Fruits, vegetables, nuts, seeds, herbs, legumes, grains, spices, and teas
- Probiotic-rich foods: Kefir, yoghurt, sauerkraut, kimchi, apple cider vinegar
“Studies have highlighted how the foods we eat can help us manage stress and anxiety. Those who ate a probiotic-rich diet over four weeks reported lower perceived stress, and those who adhered most closely felt the greatest benefits.”
Ready to reset your gut?
Gut health plays such a vital role in sleep, mental health, immunity, and overall wellness that it’s worth taking the time to make some small but powerful changes. If you’re struggling with sleep, stress, or digestion issues, focusing on your gut might just be the answer you’ve been looking for.
“Why not take the Gut Health Reset Challenge to see the benefits for yourself?” suggests Nasser. By prioritising a diverse diet, rich in fibre and probiotics, you may find yourself sleeping better, feeling less stressed, and enjoying an overall boost in well-being.
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