Why Gut Health is Having a Moment
Gut health has evolved from a niche wellness concept into a central topic of conversation across the wellness space. As we enter 2026, advances in microbiome research, alongside growing consumer awareness, are reshaping how we understand gut health and its broader impact.
Scientific interest in the gut microbiome has surged over the past decade, revealing complex links between digestion, immunity, mental wellbeing and long-term health resilience[1]. At the same time, people are becoming more aware that everyday factors, including stress, sleep, diet and supplement use, directly influence gut health benefits.
This growing understanding has fuelled interest in nutrition, supplements, herbs and vitamins that support balance, alongside practical lifestyle changes that help the gut thrive.
The Microbiome Explained: What it is and Why Diversity Matters
The gut microbiome is a complex ecosystem of bacteria and other microorganisms living within the intestine. These microbes help break down fibre and complex carbohydrates that the body struggles to digest, produce beneficial compounds, and communicate with the immune system. Together, they also play a role in regulating appetite, influencing nutrient absorption and affecting processes related to blood sugar and cholesterol balance.
Microbial diversity is key. A more diverse microbiome is generally associated with greater stability and resilience. Factors such as diet, genetics, infections, and medications can impact the composition of the gut[2]. Diets low in plant fibre, high stress levels, frequent antibiotic use and limited food variety can all reduce this diversity over time.
Importantly, around 70-80% of the immune system is located in the gut[3], highlighting how closely digestive health and immune balance are connected. Maintaining a balanced gut environment plays a role in supporting the body’s response to infection and wider immune function, contributing to overall wellbeing.
To explore more about the gut microbiome and its role in supporting immunity, read our blog here.
Gut Connections
The gut is often described as a central communication hub due to its close connection with the brain. This relationship, known as the gut–brain axis, is a complex, bidirectional network linking the gut and brain through neural, hormonal and immune pathways. It connects the central nervous system (CNS) with the enteric nervous system (ENS), often referred to as the “second brain”. To learn more about the gut-brain axis, read our blog here.
Research continues to explore how gut microbes interact with multiple body systems, including:
Immune health: Gut bacteria help regulate immune responses and support gut barrier function.
Brain and mood: The gut microbiota produce neurotransmitters, hormones, and other bioactive compounds that can influence brain function, mood, and behaviour. In turn, signals from the brain can impact stress response, and cognitive function.
Skin health: Digestive imbalance may influence inflammatory skin concerns.
Metabolism: The microbiome affects how nutrients are absorbed and how energy is regulated.
Hormones: Certain gut microbes may assist with oestrogen metabolism, contributing to hormonal balance.
This growing understanding of the gut microbiome highlights the importance of continued research, education and supportive approaches to gut and digestive health.
Signs of Poor Gut Health
Everyone’s digestive system is different, but some common signs that the gut microbiome may need support include[4]:
- Stomach upset, including bloating, gas, constipation, diarrhoea or heartburn
- Irregular digestion or changes in bowel habits
- Ongoing fatigue, sleep disturbances or low energy
- Skin issues such as breakouts, irritation or dull skin
- Low mood or increased sensitivity to stress
- Unintentional weight changes
When gut health is compromised, it may affect other areas of wellbeing, such as immunity, hormones and weight. These signs are not diagnostic, but they may indicate that gut balance, nutrient absorption or lifestyle factors need attention.
Supporting Your Gut: Daily Habits for 2026
1. Diet and Nutrients
One of the most effective ways to improve gut health is through diet. A healthy gut has a diverse community of microbes, each of which prefers different foods. Aim for a wide variety of plant foods to increase fibre and polyphenol intake. These nutrients feed beneficial gut bacteria and support microbial diversity.
Eating the right foods is one of the most effective ways to nurture a healthy gut microbiome. Aim for variety and balance, as diversity in your diet encourages diversity in your beneficial bacteria.
High-Fibre Foods
Make sure you're incorporating high-fibre foods into your diet – most people eat less than they should. Consider fibre such as whole grains, oats, beans, lentils, chickpeas, and vegetables such as broccoli, carrots, and spinach.
Plant-Based Foods
Aim to include a wide variety of plant-based foods in your diet. Fruits, vegetables, legumes, whole grains, nuts and seeds provide fibre, polyphenols and other nutrients that help nourish the gut microbiome. The more varied your plant intake, the greater the range of beneficial compounds available to support digestive health.
Prebiotics
Include prebiotic-rich foods in your diet, as they provide the fibres that feed beneficial gut bacteria. Foods such as onions, garlic, leeks and asparagus contain inulin and other prebiotic fibres that help nourish the gut microbiome and support microbial balance.
Natural Probiotics
Incorporate naturally fermented foods into your diet, as they contain beneficial bacteria that can help support gut balance. Foods such as yoghurt, kefir, sauerkraut, kimchi, miso and kombucha provide live cultures that complement a varied, gut-supportive diet.
Polyphenol-Rich Foods
Aim to include polyphenol-rich foods in your diet, as these plant compounds support gut bacteria diversity. Green tea, berries and olive oil provide antioxidants that beneficial bacteria can utilise, while also supporting the body’s natural inflammatory balance.
Omega-3 Sources
Include sources of Omega-3 fatty acids in your diet, as they play a role in supporting overall gut and immune function. Oily fish such as salmon, mackerel and sardines, along with plant-based options like walnuts and flaxseeds, can be part of a gut-supportive eating pattern. To learn more about the benefits of Omega-3, read our blog here.
Try to avoid highly processed foods as they often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria[5].
For a deeper dive into the herbs, vitamins, and minerals that can further strengthen your microbiome and immune system, explore our full blog here.
2. Stress Management
Stress management is essential for gut health. Research discusses how stress and depression can alter the microbiome's composition, leading to further changes in eating behaviour and mood[6]. Make sure to prioritise a consistent sleep routine to help maintain emotional balance.
Engaging in physical exercise and relaxation practices also play a role in supporting gut comfort. Activities such as running, sports, walking, or gentle mindful movement can all contribute, making physical activity accessible regardless of fitness level. To learn more about mindful movement and how it may support mental wellbeing, read our blog here.
3. Supplements
Probiotics, vitamins and herbal supplements can offer targeted support for some people, particularly during periods of dietary change or increased stress. However, supplements should complement rather than replace a balanced diet.
Supporting Gut Health with Herbal Remedies
Herbal remedies have traditionally played a role in supporting gut health and overall wellbeing.
The Napiers Gut Health Protocol is a thoughtfully curated four-week supplement regime designed to support the digestive system. Combining probiotics, traditional herbal support and essential nutrients such as vitamin D, this bundle supports the gut microbiome, digestive function and gut-immune interaction from multiple angles.
This 4-week protocol combines:
- Napiers Happy Gut
- Napiers Jarropick Herb Blend
- Napiers Vitamin D3 and K2 Spray
Rather than focusing on bacteria alone, the protocol takes a whole-system view of gut health. Probiotics and prebiotics in Napiers Happy Gut help nurture microbiome diversity, while Napiers Jarropick Herb Blend supports digestion, liver function and comfort after meals. The addition of Napiers Vitamin D3 and K2 Spray contributes to immune function and nutrient absorption – both important factors in maintaining gut barrier health and overall wellbeing.
This protocol is ideal for anyone seeking longer-term digestive comfort, improved microbiome diversity and gentle, ongoing digestive support as part of a balanced lifestyle.
By combining herbs, probiotics and minerals, the protocol avoids a one-size-fits-all approach often seen in standalone gut and digestive supplements. A four-week structure allows for gradual, consistent support as part of a wider gut health routine.
Shop our personalised 4-Week Reset Protocols here.
FAQs
What is gut health and why does it matter?
Gut health refers to the balance and function of the digestive system and gut microbiome. It matters because the gut interacts with immunity, mood, metabolism and nutrient absorption.
How can I improve gut health naturally?
You can improve gut health by eating a fibre-rich, varied diet, managing stress, prioritising sleep and considering probiotics or supplements when appropriate.
How long does it take to notice gut health benefits?
Some people notice changes within weeks, while others may take longer. Consistency with diet and lifestyle habits is key.
Is gut health just about digestion?
No. While digestion is central, gut health also influences immune balance, mood, skin health and hormone regulation.
References
- Berding, K., Vlckova, K., Marx, W., Schellekens, H., Stanton, C., Clarke, G., Jacka, F., Dinan, T.G. and Cryan, J.F. (2021) 'Diet and the Microbiota–Gut–Brain Axis: Sowing the Seeds of Good Mental Health', Advances in Nutrition, 12(4), pp. 1239–1285. Available at: ScienceDirect.
- Wiertsema, S.P., van Bergenhenegouwen, J., Garssen, J. and Knippels, L.M.J. (2021) 'The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases Throughout Life and the Role of Nutrition in Optimizing Treatment Strategies', Nutrients, 13(3), pp. 1-14. Available at: NCBI.
- Wen, L. and Duffy, A. (2017) ‘Factors Influencing the Gut Microbiota, inflammation, and type 2 diabetes’, The Journal of Nutrition, 147(7), pp. 1468S–1475S. Available at: ScienceDirect.
- Dix, M. and Klein, E. (2024) Symptoms of an Unhealthy Gut and What to Do About It: Foods to Eat and Practices to Try. Healthline. Medically reviewed by C. Taylor Chavoustie. Available at: Healthline.
- BBC. (no date) What Should I Eat For a Healthy Gut? Available at: BBC.
- Madison, A. and Kiecolt-Glaser, J.K. (2019) ‘Stress, Depression, Diet, and the Gut Microbiota: Human–Bacteria Interactions at the Core of Psychoneuroimmunology and Nutrition’, Current Opinion in Behavioral Sciences, 28, pp. 105–110. Available at: ScienceDirect.
