What can I do to benefit my gut health?

Maintaining a healthy gut is crucial for overall health. The gut microbiome, the community of microorganisms living in our digestive system, has a significant impact on our metabolic, hormonal, and immune functions. Here are some things you can do to enhance your gut health:

  1. Eat a Diverse Range of Foods: A varied diet can lead to a diverse microbiome, which is good for your health. Diets rich in different plant-based foods (fruits, vegetables, legumes, beans, and whole grains) can help increase the diversity of your gut bacteria.

  2. Include Prebiotic Foods: Prebiotics are a type of fiber that stimulates the growth of healthy bacteria in the gut. Foods rich in prebiotics include garlic, onions, bananas, oats, apples, and flaxseeds.  We make a delicious over night soaked oats using a bottle of Boo Chi kombucha original to balance, recipe at the bottom.

  3. Consume Probiotic Foods: Probiotics are beneficial bacteria that can improve gut health. They're found in fermented foods like Boo Chi kombucha, yogurt, sauerkraut and kimchi. Certain types of cheese, like mozzarella and gouda, also contain these beneficial bacteria.

  4. Stay Hydrated: Water can benefit the mucosal lining of the intestines and promote the balance of good bacteria in the gut. I personallly aim for 2L of water a day (I'm 39), but remember needs can vary based on age, gender, weather, and physical activity.

  5. Limit Intake of Artificial Sweeteners: Some studies suggest that artificial sweeteners like aspartame may negatively impact the gut microbiota. https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released

  6. Get Adequate Sleep: Your gut follows a daily rhythmic pattern. Disrupting this pattern through poor sleep habits can negatively affect your gut health.

  7. Exercise Regularly: Regular physical activity promotes a healthy gut by enhancing the diversity and number of microbiota. Aim for at least 150 minutes of moderate-intensity activity per week.

  8. Manage Stress: Chronic stress can imbalance your gut microbiota. Practice stress-reducing activities like meditation, walking, stand up paddle boarding, yoga, or mindfulness.

  9. Avoid Unnecessary Antibiotics: Antibiotics can kill many of the good bacteria in the gut along with the bad. Use them only when necessary and under a healthcare professional's guidance.

  10. Limit Alcohol Intake: High alcohol consumption can disrupt the gut microbiota and damage the gut lining.

Remember, everyone's gut microbiome is unique, so what works for one person might not work for another. It's always a good idea to talk to a healthcare provider or a dietitian before making significant changes to your diet or lifestyle.

Boo Chi Kombucha Overnight soaked oats:

Oat Mixture (overnight) - make sure place in fridge.


  • 1/2 cup organic rolled oats
  • 300ml Boo Chi original kombucha
  • 1/2 medium apple
  • 1/4 cup Greek yoghurt
  • Squeeze of organic honey
  • Extra topping to add in the morning 

Sprinkle over goji berries, chia seeds, handful of raises, fresh fruit

Take a mixing bowl and grate the apple. 

Add this to the bowl along with the rolled oats, Greek yoghurt, kombucha, cinnamon and honey.

Mix well until everything is combined, 

Cover and place in the fridge overnight.

In the morning remove the bowl and pour all the mixture into a pan and warm through.

Add your toppings and its ready to eat.