Women’s health and the gut microbiome: what the experts want you to know

The significant increase in research and understanding around the gut microbiome has made digestive health a recognised and valued aspect of overall health both online and offline. Here’s what experts want you to know.

With a growing number of women looking to improve their diets and optimise their health, awareness of the role of the gut microbiome has never been higher.

According to the Food and Health Survey, the number of Americans focusing on their gut health in the past year has jumped to 52 per cent, a significant increase from the past few years, driven by trends such as mindful eating or intuitive eating. 

And while Gen Z might be the youngest cohort of adults, research shows they seem to be the ones driving attitude changes on sustainability and health priorities across the broader population.

“Over the last decade, the concept of gut health has begun appearing more frequently in scientific literature, the food industry, and in public consciousness,” says Caitlin Hall, chief dietitian and head of clinical research at myota.

“One reason for this is the advances in our understanding of the important role the gut plays in whole-body wellbeing, with research showing the gut microbiome can affect our immune system, mental health, weight management, and even skin health.

“Given the growing emphasis on preventive health in both the healthcare industry and among consumers, more people are proactively seeking ways to maintain optimal health.”

The search term “gut health” has been on a upward trajectory on Google over the last twelve months thanks to growing social media trends.

The hashtag #GutTok alone has amassed over 800 million views on TikTok while Instagram has seen a rise in wellness influencers sharing their “gut health journeys”.

But although social media can play a positive role in increasing consumer interest and awareness, experts say that more often than not it is not a good place for health advice.

“One of the largest problems when it comes to sharing gut health advice on social media platforms also inherently comes down to what makes gut health so important – how unique it is for every individual,” says Hall.

“We all have a completely different profile of bacteria living in our gut, dependent on a vast array of factors from our diet, to age, gender, race and even the way we were born. So, what works as a gut health ‘hack’ for one person, often may not work for others.

“Unfortunately, gut health ‘quick fixes’ tend to also focus on immediate aesthetic results, like gut health liquid ‘cleanses’ or cutting out entire food groups to reduce the visible signs of bloating.

“However, many of these tips do not contribute to the improvement of gastrointestinal health. Rather, they provide instant satisfaction disguised as a lasting solution, and viewers may not know that they are likely causing more harm than good.”

Dr Siobhain O’Mahony, senior lecturer at the Department of Anatomy and Neuroscience at University College Cork, says often the issue with social media recommendations is the “promise” behind them.

“Healthy foods and smoothies when consumed regularly can be very good for your gut health.

“However, some of the claims [influencers make] appear to indicate to be able to heal conditions like irritable bowel syndrome and for me that is a step too far.

“IBS is a complex, functional bowel disorder that can present differently in individual people but also change over time. My problem with promising to heal disorders like this is that it gives false hope to potentially vulnerable people.”

Sarah Kimber, registered holistic nutritionist at Happy Mammoth, agrees.

“Unfortunately, there’s a lot of misinformation when it comes to social media,” she explains.

“Women should be aware that everyone is a bioindividual and as such, what worked wonders for ‘a friend of a friend’ might not be beneficial for them.

“We all have unique genetics, traumas, health histories and experiences so it’s important to start conversations with a qualified, trusted professional.”

Hall recommends avoiding sensationalised content, “too-good-to-be-true headlines” and overly simplistic solutions.

“If in doubt, focus on balanced approaches. Avoid extreme diets or interventions that promise quick fixes or drastic changes to gut health.

“Opt for balanced approaches that emphasise a varied, nutrient-rich diet, regular physical activity, stress management, and adequate sleep, which are known to contribute to overall health, including gut health.”

Fibre, fibre, fibre

Fibre is essential for your gut to work properly, say experts. Not only does it feed the good bacteria in the large intestine, but it also helps you have a diverse and healthy microbiome.

“Prebiotic fibre is an essential component of a healthy diet, and its benefits for gut health are often overlooked – in fact, some studies suggest as few as nine per cent of Brits are achieving the recommended fibre intake,” says myota head of clinical research, Caitlin Hall.

“Not only does fibre promote regular bowel movements, but it also supports the growth of beneficial gut bacteria, improves digestion, and helps to regulate blood sugar levels.

“Plus, fibre plays a crucial role in the production of SCFAs in the gut, which provide an energy source for the cells lining the colon, and have many anti-inflammatory effects.”

Alongside fibre, O’Mahony recommends being aware of the healthy foods that make you feel good.

“Even though we are all women there are still differences between us due to genetics and environmental factors with regard to our gut bacteria – each of us has our own particular bacterial fingerprint,” she explains.

“Supplements are good if scientifically backed, but currently there are not many specifically designed for women.

“One thing to be aware of when changing diet habits is that initial symptoms, such as change in bowel habit and bloating, may occur in the first seven days.

“If these are not uncomfortable and you feel ok to keep going then do so but reduce the frequency of the supplement for example. But there are no quick fixes-that stick.

“While the gut bacteria might change over the day, due to influences like stress, antibiotics and supplements, they don’t generally stay unless maintained for at least three months, which is good in the case of undesirable effects.”