What impacts gut health and performance? As a performance nutritionist, understanding the role of gut health is essential for optimising athletic performance and supporting overall well-being. In this article, we’ll explore the power of investing in gut health for better health and performance, the factors influencing gut health, and practical considerations for those looking to support their gut function. One of the most interesting pieces of work I did in my time working in elite team-sport was investigating athletes perceived gut health. In summary, what I found was a high percentage (one in three) of athletes reported issues with their gut health. It highlighted that there are many digestive challenges that athletes can be managing, impacting energy levels and how they feel day to day and finding ways to manage these challenges is vital.
The gut: a key player in health and performance
The gut microbiome is involved in various functions that go beyond digestion. Research suggests that the gut microbiota (good bacteria in the gut) can influence energy balance, metabolism, and even psychological states through the gut-brain axis*. A healthy and diverse microbiome can enhance nutrient absorption, reduce inflammation, and potentially support recovery, all of which are critical for athletes and active individuals alike*. Conversely, an imbalance in the gut microbiota can result in issues with digestion, a negative impact on your immune system and ultimately how you feel day to day. When it comes to performance, we need to feel good in our body and fully energised to perform to our full potential in work, life or sport.
What impacts gut health?
Gut health is influenced by several factors but the main ones are diet, exercise, stress, and sleep. A diverse diet, nutrient-dense foods can help cultivate a healthy microbiome. Specifically, fibre, prebiotics, and probiotics are known to promote microbial diversity and health.
Athletes in particular can be guilty of keeping meal choices very simple, consistent and often plain, for peace of mind or comfort in ‘what works’ for them, but diversity of plants and food intake is vital for our microbiome.
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The following factors commonly affect gut health:
- Dietary factors: The types of food consumed significantly influence gut health. A diet high in refined sugars, processed foods, alcohol and unhealthy fats has been shown to negatively impact the gut microbiome, while a diet rich in fruits, vegetables, whole grains, and fermented foods can promote a healthier gut environment*.
- Stress: Stress can adversely affect the microbiome and the digestive system through a by directional signalling link (called the vagus nerve) between the brain and the gut. This can cause a disruption or dysregulation of the gut microbiome. You can then imagine that a combination of stress, poor dietary choices and lack of exercise can compound negative digestive symptoms.
- Foods such as yoghurt, which is a fermented dairy product, are rich in probiotics that support the growth of beneficial bacteria. Yoghurt is a highly practical and versatile food that can be part of a gut health strategy.
- Probiotics and Prebiotics: Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. Prebiotics, on the other hand, are non-digestible fibres that serve as food for beneficial bacteria. Including both in the diet can support a healthy gut microbiome. Foods such as yoghurt, kefir, and other fermented products are excellent sources of probiotics, while prebiotics can be found in foods like garlic, onions, bananas, and oats*.
- Exercise and physical activity: Regular exercise has been shown to enhance gut microbiome diversity, which is associated with better overall health outcomes. Both endurance and resistance training can contribute to a healthier gut microbiome by increasing the production of short-chain fatty acids (SCFAs), such as butyrate, which play a role in reducing inflammation and maintaining gut barrier integrity*. Athletes often experience improved gut health compared to their sedentary counterparts, highlighting the role of physical activity in gut health management*.
- Sleep: Prolonged periods of poor sleep quality can negatively impact the gut microbiome, contributing to dysbiosis and gut barrier dysfunction*. Ensuring adequate sleep, sleep hygiene and practising stress management techniques are therefore essential for maintaining optimum gut health.
The power of the gut extends far beyond digestion. A healthy microbiome can support enhanced nutrient absorption, reduced inflammation, and improved physical and mental performance. By incorporating a variety of fibre-rich and fermented foods, staying active, managing stress, and getting sufficient sleep, individuals can support their gut health and, by extension, their overall health and performance.
While dairy products are popular as a food option in Irish homes it’s important to be reminded of why and how they are beneficial to our health and performance. They offer a convenient and nutritious option for supporting gut health, making them a valuable inclusion in a balanced diet. The gut is a complex ecosystem but through simple and consistent lifestyle behaviours you can give your gut the best possible support for optimum health and better performance.
*Source references available by request. Email hello@ndc.ie. Visit ndc.ie for more information and recipes
