If you’re over 50, you’ve probably noticed “gut health” being talked about a lot, covering everything from digestion and immunity to mood, weight, and even healthy ageing. But how much of this is backed by science, and how much is just marketing?

Research shows that the gut microbiome, your body’s community of bacteria and other microbes, is linked to ageing. Many studies show that older adults have lower levels of beneficial gut bacteria than younger people. But there are exceptions, for example, a 104-year-old had a gut microbiome with a highly diverse mix of beneficial bacteria and this person’s unique microbial and metabolic features caught researchers’ attention, suggesting that certain microbes might help promote longevity.

People who live the longest often have similarly unique microbiomes, though it’s still unclear exactly how these affect ageing. For most older adults, these results indicate that maintaining a balanced, diverse gut microbiome may support healthier ageing. Eating a variety of fibre-packed foods, ensuring adequate fluid intake, and staying active can help nurture your gut microbiome and may support healthier ageing.

However, there isn’t a simple or proven way to change your microbes to slow down the ageing process. Most human studies show links, not direct effects, and results are strongly influenced by diet, health, and medications.

The link between microbes and ageing is real. The “one supplement to slow ageing” story isn’t.

Here’s what the studies reveal, what it means for daily life in the UK, and how to make smart choices about gut supplements.

First, a quick refresher: what is the gut microbiome?

Your microbiome is made up of the microbes living in your digestive tract. They help break down parts of your food, especially fibre, produce helpful compounds like short-chain fatty acids, and work with your immune system.

Your microbiome isn’t a fixed organ. It changes daily, much like a wildflower meadow that grows or fades depending on your choices. As you get older, what you eat, your habits, stress, sleep, travel, illness, and medications all affect how it changes.

What the research shows: ageing and the gut microbiome move together.

1. Senior citizens commonly have a different gut “signature”

A review in Nutrients compiled studies on normal ageing, successful ageing, and longevity (Badal et al., 2020). The authors found that:

• Microbiome composition differs across age groups, and differences can be seen even between those in their 60’s and much older adults.
• It’s not always true that “older” means “less diverse.” In this review, older adults, especially the oldest, sometimes had higher diversity in their gut microbes and functions. It also showed that gut health isn’t just about having more diversity; which microbes are present and what they do are important too.

What this means for you: ageing is associated with measurable gut changes. But because most studies are cross-sectional (a snapshot in time), they can’t fully answer the big question: are microbes driving ageing, or is ageing (plus lifestyle/health changes) driving microbes?

2. Why scientists take the link seriously: “inflammaging” and immune changes

A review in Pharmacological Research describes a plausible two-way relationship between microbes and ageing biology (Biagi et al., 2013):

• Age-related microbiome changes are associated with age-related immune changes and inflammaging (chronic, low-grade inflammation that becomes more common as we age).
• The authors also explain that a microbial imbalance may contribute to inflammation, while inflammation and physiological ageing can further shift the microbiome.
• They also discuss the potential for pro- and prebiotics to support health in older adults.

What this means for you: there are biologically plausible ways that gut microbes could affect how we age, especially through immune signals, gut barrier health, and compounds made by microbes.

3. The 117-year-old “blueprint”: fascinating, but not a shortcut

What actually helps (and where supplements fit)

If you’re thinking, “So what should I do with this information?”, the most evidence-consistent approach is:

1. Making healthy dietary and lifestyle changes (because they shape the microbiome daily)
2. Then targeted supplementation (to support digestion, regularity, comfort and consistency)

Microbiome-friendly habits that stack up over time

• Aim for more fibre-rich plants, gradually: vegetables, pulses, oats, nuts, seeds. Remember to increase your water intake when increasing fibre intake.
• Include fermented foods if you can tolerate them: e.g. live yoghurt/kefir.
• Polyphenols (plant compounds microbes like): berries, olive oil, cocoa, green tea.
• Daily movement: walking and gentle resistance exercise support metabolic health (which links back to gut function).

“What to take”

This isn’t about “anti-ageing promises”. It’s about practical gut support you can build into a routine.

Option A: A daily probiotic foundation

Woods Health Multi‑Strain Probiotic

A simple choice if you want a straightforward probiotic as part of your daily routine.

• Designed to provide multiple strains of friendly bacteria (see the product page for full strain details and directions)

Link: https://www.woodshealth.com/multi-strain-probiotic.html

Option B: Fibre-focused bowel routine support (with added friendly bacteria)

Woods Health Bowel Care Plus

A good fit if your priority is supporting bowel regularity/comfort—particularly if your diet is low in fibre.

• Fibre-focused formula with added friendly bacteria (see the product page for full ingredients and directions)

Link: https://www.woodshealth.com/bowel-care-plus.html

Practical tip: If you’re adding fibre from food or supplements, increase it slowly and drink enough fluids. Jumping in too quickly is a common reason people feel gassy or bloated.

Consult your GP before starting any new supplements if you are on any medication or have a medical condition.

FAQs

Should I take probiotics every day after 50?

You can, but you don’t have to. Many people take probiotics daily to support digestion and regularity, especially during travel, stress, dietary changes, or when increasing fibre. The microbiome varies from person to person, so people respond differently.

A sensible approach is to try a product as directed and see how you feel, without expecting it to “reverse ageing.”

What about bloating?

Bloating can be caused by many factors: constipation, eating too quickly, sudden increases in fibre, stress, carbonated drinks, intolerances, or changes in gut bacteria.

If you’re introducing fibre or a probiotic:

• start low and go slow,
• keep fluids up,

Bottom line

Yes, scientific evidence supports a real link between microbes and ageing. Reviews and studies show that the microbiome changes with age. Studies of people who live extremely long lives offer interesting clues, but they don’t give us a single solution (Santos‑Pujol et al., 2025).

For most people over 50, the best strategy is:

• feed your microbes well (fibre and variety),
• support the basics (routine, hydration, movement),
• and consider a probiotic and/or fibre-based supplement as a practical add-on for day-to-day digestive wellbeing.

References

• Badal, V. D., et al. (2020). The Gut Microbiome, Ageing, and Longevity: A Systematic Review. Nutrients, 12(12), 3759. https://doi.org/10.3390/nu12123759
• Biagi, E., et al. (2013). Ageing and gut microbes: Perspectives for health maintenance and longevity. Pharmacological Research, 69(1), 11–20. https://doi.org/10.1016/j.phrs.2012.10.005
• Leite, G., et al. (2021). Age and the ageing process significantly alter the small bowel microbiome. Cell Reports, 36(13), 109765. https://doi.org/10.1016/j.celrep.2021.109765
• Santos‑Pujol, E., et al. (2025). The multiomics blueprint of the individual with the most extreme lifespan. Cell Reports Medicine, 6(10).

Fibre is brilliant. It helps add bulk, supports stool softness (must be taken with enough water), and feeds the friendly bacteria that like to keep things moving along. In the UK, adults are advised to aim for around 30g of fibre a day, and many of us fall short.

But here’s the twist: when digestion feels sluggish, piling on more fibre isn’t always the best first move. Sometimes it’s the supporting cast (fluids, routine, movement, stress reduction) that needs attention first.

Below are four common reasons why “just add fibre” can backfire, along with practical first steps to take.

1) You’re under-hydrated (and fibre needs water to do its job)

Fibre works a bit like a sponge. Soluble fibre (such as psyllium) forms a gentle gel, which can help normalise stool consistency — but it needs enough fluid in the gut to work smoothly.

When fluids are low, increasing fibre can sometimes make you feel more bloated, more “backed up”, or simply uncomfortable.

What to do first

• Add a hydration habit before adding fibre. Aim for the recommended daily intake of 6-8 glasses of water a day. Spacing your intake throughout the day makes this more manageable. For example: start by having a full glass of water first thing in the morning and then have another an hour or two later.
• Match fibre with fluids. If you’re using a fibre supplement, take it with a glass of water (not just a sip).
• Watch for the “stealth dehydrators”: lots of indoor heating, long car journeys, and simply forgetting to drink because thirst cues can dull with age.

Tip: If you’re up several times a night for the loo, shift more fluids to earlier in the day.

2) The problem isn’t fibre quantity, it’s fibre type (or timing)

Not all fibres behave the same. Some people already eat plenty of high-fibre foods, yet still feel irregular because:

• They’re mainly getting insoluble fibre (think wheat bran), which can cause digestive discomfort for some guts
• Meals are erratic (gut motility loves routine)
• Fibre intake is high, but protein, fats, or fluids are poorly balanced, leaving imbalances that can lead to inconsistent digestion.

What to do first

• Do a 3-day “fibre audit”. Without judgement, jot down what you eat and roughly where fibre comes from (cereal/bran? veg? legumes? oats? seeds?).
• Aim for fibre variety (soluble and insoluble fibre), not just “more”: oats, veg, beans/lentils, nuts/seeds, fruit skins, and a mix of wholegrains.
• If your gut is sensitive, trial a gentler soluble fibre approach (often better tolerated than big hits of bran).

3) You increased fibre too quickly (hello, wind and bloat)

A sudden leap from low fibre to “all the fibre!” is one of the fastest ways to create gas, cramping, and bloating, not because fibre is bad, but because your gut (and microbiome) hasn’t had time to adapt.

This is especially common with:

• Big portions of beans/lentils were introduced overnight
• Multiple “high fibre” swaps at once (bran cereal + protein bars + extra seeds + fibre supplement)

What to do first

• Start low, go slow. Increase fibre gradually over a few weeks.
• Change one thing at a time so you can see what actually helps.
• If you’re using a supplement, begin with a lower dose and build up only as comfortably as you can.
• Pair fibre increases with gentle movement (even a 10-minute walk after meals).

4) Your gut needs movement and routine

The bowel is not just a pipe — it’s a muscular tube. If you’re sitting more, travelling, stressed, sleeping poorly, or constantly “holding on”, motility can slow down even with a good diet.

Common lifestyle culprits include:

• a more sedentary routine after retirement or during the winter months
• skipping breakfast (for some people, that first meal helps trigger the gastrocolic reflex)
• rushing mornings and ignoring the urge to go to the toilet

What to do first

• Build a “bowel routine window”: same time each day, unhurried, ideally after breakfast.
• Walk daily (even 15–20 minutes helps many people).

So… when is fibre the right move?

For many people, fibre is part of the answer — just not always the first lever to pull.

A sensible “order of operations” often looks like:

1. Fluids first
2. Routine + movement
3. Then adjust fibre (type, variety, and pace)

If you do choose a supplement, many people prefer a gentle soluble fibre such as psyllium husk, introduced gradually and taken with adequate fluid. Some formulas also combine fibre with friendly bacteria and soothing plant ingredients for a more rounded daily routine, such as Woods Health Bowel Care Plus.

+ + + + +

References:

Verma, A. and Mogra, R. (2013) Psyllium (Plantago ovata) Husk: A Wonder Food for Good Health. International Journal of Science and Research, 6 (14).

Yang, C, et al. (2021) The effects of psyllium husk on gut microbiota composition and function in chronically constipated women of reproductive age using 16S rRNA gene sequencing analysis. Aging. 13 (11), 15366-15383.

Johnston, B. (2025) Psyllium – Uses, Side Effects and More. WebMD. Link: https://www.webmd.com/drugs/2/drug-56088/psyllium-husk-fibre-oral/details#uses

NHS (2025) How to get more fibre into your diet. NHS. Link: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

Probiotic history stretches back to before the Greeks and Romans, who praised fermented foods. Today, probiotics are live microorganisms that, when taken in adequate amounts, confer a health benefit. Here are 10 evidence‑based, UK/EU‑compliant facts to help you choose and use probiotics with confidence.

Did You Know? Probiotic history dates back to the earliest uses of cheese and other fermented products. The Greeks and Romans recommended them, noting that people felt better on a diet that included fermented milk. Fast‑forward to the early 1900s and Nobel laureate Élie Metchnikoff proposed that “friendly” bacteria in fermented dairy could support healthy ageing. Today, we call these microorganisms “probiotics” when they meet a strict criteria.

What counts as a probiotic (and what doesn’t)

WHO/FAO and ISAPP define a probiotic as: live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. That means:

• The microbes must be alive at the dose you take.
• The strain(s) are identified (genus–species–strain).
• The dose must match evidence used in humans.
• Benefits are strain‑ and dose‑specific; they don’t automatically apply to other strains.

10 great facts about probiotics

1. Ancient roots, modern science.
   • From before Greek and Roman ferments to Metchnikoff’s early 20th‑century theory, the idea of “friendly bacteria” is time‑tested and now underpinned by modern microbiology.
2. Not every fermented food is a probiotic.
   • Fermented foods can contain live cultures, but baking (sourdough), pasteurising (some pickles) or filtering (some drinks) may remove most or all live microbes by the time of consumption. Look for “contains live cultures” on packaging.
3. Benefits are strain‑specific.
   • Two products with “Lactobacillus” on the label can act very differently. Evidence follows full names like Lactobacillus Rhamnosus, Bifidobacterium Bifidum, or Lactobacillus Acidophilus. Always check the genus–species–strain.
4. The units per daily dose matter too.
   • Many studies testing a strain will use billions of probiotic units per day. Taking a few different strains in one capsule at different unit levels can help your body in various ways. See Woods Health Multi-strain probiotic.
5. Timing with meals can help with survival.
   • Taking probiotics with a meal - especially one that includes some fat - can improve their passage through stomach acid.
6. Some probiotics are “travellers,” not permanent settlers
   • Some strains don’t colonise the gut long‑term; they pass through and do their work as they go. Consistency counts: regular intake helps maintain their presence.
7. Prebiotics feed your friendly microbes.
   • Prebiotics are fibres (e.g., inulin, FOS, GOS) and foods (onions, leeks, garlic, chicory, oats, bananas) that selectively feed beneficial microbes.
8. The gut changes with age.
   • After about 65, microbial diversity can shift and Bifidobacteria may decline. Factors include diet, medications and lower fibre intakes. Including live‑culture foods and/or supplements with prebiotic fibres can help maintain a balanced gut ecosystem.
9. UK/EU claims are tightly controlled.
   • General “probiotic” health claims are restricted. But various studies have shown that certain strains can help with digestion, immunity, skin health and some even have mental health benefits.
10. Store and handle it like a living food.
    • Some probiotics need refrigeration; others are shelf‑stable but should be kept cool, dry and tightly closed. Check the label for instructions.

Fermented foods: do they actually contain live cultures?

Note: Fermented foods may contain live cultures but aren’t automatically “probiotics” unless specific strains and health benefits are listed.

How to choose a probiotic supplement (label checklist)

How to take probiotics: timing, food and storage

• With food: take with a meal (some fat helps) to support survival in the stomach's acid.
• Consistency: some strains don’t colonise permanently; daily use maintains presence.
• Storage: follow the label; some need refrigeration; all need cool, dry, sealed storage.

FAQs

Q: Are probiotics the same as fermented foods?
A: Not always. Fermented foods can contain live cultures, but they’re only “probiotics” if specific strains are present at adequate doses with evidence of health benefit.

Q: Do I need probiotics if I eat yoghurt?
A: Live‑culture yoghurt is a good start. An authorised UK/EU claim states live yoghurt cultures improve lactose digestion of the product in individuals with lactose maldigestion (when present at sufficient levels). If you’re targeting specific outcomes, a strain‑identified supplement may be appropriate.

Q: Refrigerated or shelf‑stable — which is better?
A: Neither is universally “better.” What matters is that the product delivers live cells at the labelled dose when shelf life and storage conditions are followed.

Q: How soon will I notice anything?
A: It varies by person, strain and reason for use. Many people take probiotics for several weeks to assess how they feel. Consistency is key.

Q: Can older adults take probiotics?
A: Many older adults include live‑culture foods and/or probiotics as part of a balanced diet. If you take multiple medications or have health conditions, check with your GP or pharmacist first.

References

• FAO/WHO. Guidelines for the Evaluation of Probiotics in Food. (2002)
• International Scientific Association for Probiotics and Prebiotics (ISAPP) resources on probiotic definitions and use
• EU Register of Nutrition and Health Claims: yoghurt cultures and lactose digestion (authorised claim)
• British Nutrition Foundation: Fermented foods and health
• NHS: Probiotics overview (general public guidance)

Considering a probiotic as part of your daily routine? Explore our live‑culture insights and shop supplements designed with strain identity and clear storage guidance.

Notice: Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended dose. Consult a healthcare professional if you are on medication, have a medical condition, are pregnant or breastfeeding.

One of the quieter surprises of life after 40 is discovering that your bowels have a personality. Some days they’re chatty, some days they’re on strike, and on too many mornings the “gastrocolic reflex” (that helpful nudge to go after breakfast) seems to have hit the snooze button. The good news: your gut isn’t broken. It’s just working with a slightly older operating system - and there are smart, evidence‑based tweaks that can help make the whole process smoother, softer and more predictable.

The cast of characters in every bowel movement

• Digestive enzymes: Made in the mouth, stomach, pancreas and small intestine, they chop proteins, fats and carbs into absorbable pieces.
• Fibre: From plants, mostly not digested by you. It soaks up water, bulks and softens stools, and keeps things moving. This is the sponge and scaffolding.
• Gut bacteria and their enzymes: Trillions of good bacteria, some with their own enzymes, ferment certain fibres into short‑chain fatty acids (SCFAs). These nourish the gut lining, gently stimulate motility (the “wave” that moves stools along) and influence stool texture. Tiny chemists with impressive CVs.

Why can the conveyor belt slow down after 45

Ageing doesn’t doom you to constipation, but subtle changes add up:

• Slightly weaker digestion in some people (stomach acid and pancreatic enzymes dip a touch).
• Slower gut “wave” (motility) and more time for the colon to reabsorb water - hello, harder stools.
• Some common medications are known to slow bowel movements.
• Less fibre in the diet due to smaller appetites and less fluid intake all mean less bulk and lubrication for stools.
• The microbiome shifts toward fewer helpful species and more opportunists. Studies in older adults show that some have fewer beneficial bacteria and more “opportunistic” species, which may cause sluggish, uncomfortable bowels.

Meet the motility trio: fibre, magnesium and probiotics

• Fibre (especially psyllium): Soluble fibre forms a soft gel, bulks stools and feeds your good bacteria. Studies show that fibre increases stool frequency and improves consistency, with psyllium a frequent front‑runner. It’s important to increase your water intake when increasing fibre in your diet.
• Magnesium salts (such as magnesium hydroxide): It can help draw water into the bowel and can improve stool frequency and softness.
• Probiotics: Some bring their own enzymes, which can help break down food. Different strains of probiotics help to improve gut health in various ways.

Two simple tools that work together

Woods Health Bowel Care Plus and Woods Health Multi Strain Probiotic

Why the pairing makes sense

Psyllium is food; probiotics are the diners. Together, they behave a lot like a synbiotic: fibre feeds the strains, strains make SCFAs, and SCFAs help keep the colon wall happy and the conveyor belt humming. You’re not forcing the system—you’re giving it the inputs it was designed to use.

How fast will I notice a difference?

• Fibre and magnesium: Often within a few days, with fuller effects in 1–2 weeks as your body adjusts.
• Probiotics: Subtler and slower—usually 2–4 weeks, sometimes longer. Consistency wins.

A few smart tips:

• You can start on a smaller dose for a few days to help your body get used to it and increase it gradually over time, making sure to drink enough water.
• If you have any medical conditions or are on any medications, please consult your GP before starting any new supplements.

The bottom line

If your bowels have become fashionably late since your 40s, change can happen:

• Try psyllium‑based fibre and magnesium in Bowel Care Plus, as well as a healthy level of water intake (6-8 glasses of water a day) to hydrate and soften stools while supporting muscle function.
• Top up beneficial bacteria with Multi Strain Probiotic to diversify your microbiome and boost SCFA production.
• Layer these on top of a healthy, varied diet and a daily stroll.

Key references

1. Zhang, C. et al. Meta‑analysis of randomized controlled trials of the effects of probiotics on functional constipation in adults. Clinical Nutrition. 2020;39(10):2960–2969.
2. Van der Schoot, A. et al. Probiotics and synbiotics in chronic constipation in adults: systematic review and meta‑analysis. Clinical Nutrition. 2022;41(12):2759–2777.
3. Van der Schoot, A. et al. The effect of fibre supplementation on chronic constipation in adults: updated systematic review and meta‑analysis. The American Journal of Clinical Nutrition. 2022;116(4):953–969.
4. Dimidi, E. et al. Evidence‑based guidelines for the dietary management of chronic constipation in adults. Proceedings of the Nutrition Society. 2025;84(OCE3):E201.
5. Van der Schoot, A. et al. The effect of food, vitamin, or mineral supplements on chronic constipation in adults: A systematic review and meta‑analysis of randomized controlled trials. Neurogastroenterology & Motility. 2023;35(11):e14613.
6. Ohkusa, T. et al. Gut microbiota and chronic constipation: a review and update. Frontiers in Medicine. 2019;6:19.
7. Ding, F. et al. Efficacy in bowel movement and change of gut microbiota on adult functional constipation patients treated with probiotics‑containing products: a systematic review and meta‑analysis. BMJ Open. 2024;14:e074557.

Let’s face it – life today is faster, busier, and more stressful than ever. We’re working longer hours, glued to screens, and grabbing food on the go. But while our lives have sped up, our bowels… haven’t. In fact, constipation is becoming a rather unspoken national problem. So, what is it about modern living that’s leaving so many of us, well, stuck?

Processed Foods, Processed You

Convenience is king these days – sandwiches from petrol stations, microwave meals, crisps at the desk. The trouble is, most of these quick fixes are low in fibre. Fibre is the unsung hero of healthy digestion – it bulks up the stool and helps it slide through the gut. Without it, your intestines are left trying to work with the dietary equivalent of glue.

Coffee Overload and Fizzy Fiascos

Yes, your morning brew can sometimes get things moving, but too much caffeine can actually dehydrate you – and dry stools are difficult stools. Add in fizzy drinks (often loaded with sugar or sweeteners) and you’ve got a recipe for sluggish digestion. Our grandparents had tea and porridge; we’ve got energy drinks and protein bars. No wonder we’re struggling.

Sedentary Screens

Modern jobs often mean sitting at a desk all day, and then collapsing onto the sofa for a Netflix binge at night. The result? Our digestive muscles don’t get the gentle nudge they need from physical activity. A stationary bum makes for a stationary bowel.

Stressed and Strained

Stress doesn’t just live in your head – it takes a toll on your gut too. Cortisol, the stress hormone, slows down digestion. Combine that with rushed mealtimes, late-night snacking, and irregular sleep patterns, and it’s no surprise many of us are left waiting longer than we’d like for the call of nature.

The National Picture

Health surveys suggest that around 1 in 7 adults in the UK regularly suffer with constipation. That’s millions of people who’d rather not admit that their daily routine is missing a very important step. It’s not just uncomfortable – chronic constipation can lead to bloating, tummy pain, and even haemorrhoids. Hardly the “stiff upper lip” image we like to project as a nation.

The Way Forward

It’s not all doom and gloom. The solutions are fairly straightforward:

• Eat more wholegrains, fruit, and veg (hello fibre!).

• Drink plenty of water – keep things soft and moving.

• Move your body – even a daily walk works wonders.

• Slow down at mealtimes and give your gut a chance to do its job.

The Bottom Line

Modern life may have brought us smartphones and same-day delivery, but it’s also brought us sluggish bowels. The good news is that with a few simple tweaks, we can reclaim our digestive health – and our dignity.

So, Britain, let’s put the fibre back in our diets, the spring back in our steps, and the regularity back in our mornings. Because there’s nothing more British than a good routine – and that includes the loo!

We all know that exercise is good for your heart, your waistline, and your mood – but did you know it also helps you do your business in the loo? Yes, that’s right, moving your body can help you move your bowels. If you’ve ever noticed that a brisk walk makes you suddenly “need to nip off”, you’ve experienced the magic of exercise and digestion.

 Motion Creates Motion

When you exercise, your muscles spring into action – and that includes the muscles of your intestines. A bit of jogging, cycling, or even a gentle yoga flow helps stimulate peristalsis, the fancy word for those wave-like contractions that push food along your gut. In simple terms: the more you move, the more your insides wiggle too, making it easier to stay regular.

Walking Wonders

Don’t fancy sprinting like Mo Farah? No worries. Even a 20–30 minute stroll can be enough to get things ticking over. Walking is especially handy after meals, giving your digestive system a helping hand to process what you’ve just eaten. Think of it as a post-roast leg stretch that doubles as loo-prep.

Yoga for Your Tummy

Yoga poses like twists and gentle bends aren’t just good for stress – they also massage your digestive tract. Moves such as “wind-relieving pose” (yes, it’s actually called that) can do exactly what it says on the tin. Perfect for days when you’re feeling a little, ahem, bunged up.

Exercise + Hydration = Happy Gut

Let’s not forget – sweating it out means you need to top up your fluids. And when it comes to keeping stools soft and easy to pass, water is your best mate. Pairing exercise with proper hydration is like giving your digestive system a one-two punch against constipation.

A Side Note: Stress Less

Exercise also helps reduce stress, which is sneaky culprit number one when it comes to constipation. By lowering tension, your gut relaxes and functions more smoothly – meaning fewer days stuck waiting for something to happen.

The Cheeky Conclusion

You don’t need to run a marathon or join a bootcamp to keep things moving. A brisk daily walk, a cycle round the park, or some gentle yoga can all help your body do its natural business with ease.

So next time you’re feeling a bit “stuck”, lace up your trainers, head out for a stroll, and let nature take its course. After all, exercise isn’t just about six-packs – sometimes it’s about successful pit stops!

It’s a feeling many of us know all too well. That uncomfortable tightness in your abdomen, the sensation of being over-full even when you haven’t eaten much, the feeling that you’ve swallowed a balloon. Bloating is more than just a minor inconvenience; it can disrupt your day, affect your confidence, and leave you feeling sluggish and uncomfortable.

Many of us blame bloating on a specific meal, eating too fast, or fizzy drinks. While these may certainly be triggers, what if the root cause was something deeper? What if the key to a calmer, flatter stomach lies within the invisible ecosystem living in your gut?

Increasingly, science is showing us that for persistent bloating, the answer may be found in the health and balance of your gut microbiome. In this article, we’ll explore this fascinating connection and uncover how you can restore order to your gut and finally beat the bloat.

First, What Exactly Is Bloating?

Before we dive into the microscopic world of gut bacteria, let's clarify what we're talking about. Medically, bloating refers to a sensation of increased pressure in the abdomen. It’s often, but not always, accompanied by visible abdominal distension (when your tummy actually looks bigger).This pressure is typically caused by trapped gas in the gastrointestinal (GI) tract. While some gas production is a normal part of digestion, excessive gas can lead to that familiar feeling of being uncomfortably full and stretched.

Common, well-known triggers for occasional bloating include:

• Swallowing excess air from eating too quickly, chewing gum, or drinking through a straw.
• Consuming carbonated beverages.
• Eating large amounts of certain foods known to produce gas, like beans, lentils, broccoli, and cabbage.

But if you find that bloating is a regular, frustrating part of your life, it’s time to look beyond these surface-level triggers and investigate the health of your gut itself.

A Hidden Culprit: An Unhappy Gut Microbiome

Inside your digestive system resides a complex and bustling ecosystem known as the gut microbiome, containing trillions of bacteria, fungi, and other microbes. In a healthy gut, there is a harmonious balance between beneficial ("good") bacteria and potentially harmful ("bad") ones.

However, this delicate balance can be disrupted by stress, a poor diet, illness, or certain medications. This state of imbalance is called dysbiosis.

When dysbiosis occurs, the less desirable microbes can begin to dominate. Here’s the crucial link to bloating: these microbes are not very efficient at their job. When they encounter undigested food particles (especially certain carbohydrates and fibres), they ferment them in a way that produces a large amount of gas, such as hydrogen and methane. This excess gas gets trapped, leading directly to the pressure and distension of bloating.

In contrast, a gut rich in diverse, beneficial bacteria digests and ferments food far more efficiently, producing vital nutrients for your body and, importantly, less unwanted gas.

Restoring Order: The Power of Probiotics and Prebiotics

So, if an imbalanced gut is the problem, how do we fix it? The one of the solutions can be to actively re-establish a healthy microbial community. This is where two key players come in: probiotics and prebiotics.

Think of it like restoring a neglected garden:1. Probiotics: The Reinforcements (The Seeds) Probiotics are the live, beneficial bacteria themselves. By introducing them into your system, you are directly reinforcing the population of "good guys" to help them reclaim territory from the gas-producing microbes. The most well-researched and effective strains for tackling digestive issues include:

• Lactobacillus species (L. Acidophilus): This is one of the most famous and well-researched probiotics. They primarily reside in the small intestine and are fantastic at helping to break down food, absorb nutrients, and keep unfriendly microbes in check.
• Bifidobacterium lactis: This is a strain that lives mainly in the large intestine. Research has shown it is particularly effective at reducing transit time (keeping you regular), improving overall gut comfort and may alleviate functional gastrointestinal symptoms like bloating.
• Prebiotics: The Essential Fuel (The Fertiliser) Simply planting the seeds isn't enough; you need to provide the right food to help them grow and flourish. This is the job of prebiotics.

Prebiotics are specific types of dietary fibre that your body cannot digest. They travel intact through your system until they reach the large intestine, where they become the perfect food source for your beneficial bacteria. This targeted nourishment helps your good bacteria to multiply and thrive, further tipping the balance in your favour. Excellent prebiotic fibres include:

• Inulin: A soluble fibre that is known to be a favourite food of Bifidobacterium.
• Psyllium Husk: Another soluble fibre that not only acts as a prebiotic but also helps to promote regularity by forming a gentle, gel-like substance in the gut.

The Synbiotic Solution: A Smarter Approach to Gut Health

For years, people have taken either a fibre supplement (a prebiotic) or a probiotic capsule. But the most effective modern approach is to combine them. This powerful combination is known as a synbiotic.

A synbiotic formula provides both the beneficial bacteria (probiotics) and their tailored food source (prebiotics) in one convenient supplement. This ensures that the new bacteria you introduce have the fuel they need to survive, colonise, and effectively rebalance your gut ecosystem.This is precisely the intelligent, science-backed approach taken by a well-formulated supplement like Woods Health Bowel Care Plus. It’s designed not just to provide temporary relief, but to address a root cause of bloating by creating a healthier gut environment. Its formula acts as an all-in-one team:

• The Probiotics: Lactobacillus Acidophilus and Bifidobacterium Lactis work to repopulate your gut with beneficial microbes.
• The Prebiotics: Psyllium Husk and Inulin provide the nourishment for these microbes to thrive, while also supporting gentle, natural regularity.
• Aloe Vera: Aloe Vera has anti-inflammatory properties and may help reduce gastrointestinal inflammation.

By using a synbiotic approach, you are tackling bloating from a few angles—restoring balance and ensuring that balance is sustained.

Beyond Supplements: Lifestyle Habits to Keep Bloating at Bay

While a high-quality synbiotic supplement is a powerful tool, combining it with healthy habits will deliver the best results:

• Eat Mindfully: Slow down, chew your food thoroughly, and savour your meals. This reduces the amount of air you swallow and eases the burden on your digestive system.
• Stay Hydrated: Drinking plenty of water is essential, especially when increasing your fibre intake, as it helps the fibre to do its job effectively. Drinking too little water when increasing your fibre intake may cause constipation.
• Manage Stress: The gut and brain are intricately linked. Chronic stress can negatively impact your gut microbiome. Practices like meditation, yoga, or even a quiet walk may help to reduce your stress levels.

Your Path to a Calmer, Happier Gut

Persistent bloating doesn't have to be something you just "put up with." By understanding its connection to the balance of your gut microbiome, you can take targeted, effective steps to find lasting relief.

Instead of just treating the symptoms, a synbiotic approach that combines beneficial probiotics with nourishing prebiotics helps address issues at its source. By investing in the health of your gut with a comprehensive formula like Woods Health Bowel Care Plus, you are paving the way for better digestion, less discomfort, and a happier you.

References

1. Ringel-Kulka, T., et al. (2011). Effect of Bifidobacterium lactis HN019 on whole-gut transit time and functional gastrointestinal symptoms in adults. Alimentary Pharmacology & Therapeutics, 34(8), 887-895. Link: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2011.04836.x
2. Pandey, K. R., Naik, S. R., & Vakil, B. V. (2015). Probiotics, prebiotics and synbiotics: a review. Journal of Food Science and Technology, 52(12), 7577–7587. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4648921/
3. Saad, N., et al. (2013). An overview of the last advances in probiotic and prebiotic field. LWT - Food Science and Technology, 50(1), 1-16. (This paper discusses the mechanisms of dysbiosis and the role of pro/prebiotics in restoring gut homeostasis). Link: https://www.sciencedirect.com/science/article/abs/pii/S002364381200232X
4. Levitt, M., Modi, R., Huebner, E. (2004) Belching, Bloating and Flatulence. American College of Gastroenterology. Link: https://gi.org/topics/belching-bloating-and-flatulence/
5. Kubala, J. (2023) Is Aloe Vera juice good for IBS? Medical News Today. Link: https://www.medicalnewstoday.com/articles/320532

On a day-to-day basis, looking after the health of our digestive systems is something we tend not to worry about until it gives us problems. However, there is growing recognition that, just like caring for our skin in our previous blog, our gut and general health will feel better given a bit of TLC. One way to do this is to take ‘Probiotics’.

So, what are Probiotics?

Probiotics are dietary supplements, drinks or foods containing ‘friendly’ bacteria that can benefit health. We usually think of bacteria negatively, more as harmful ‘bugs’ to be avoided - but not all are ‘bad guys’: there are the good guys also!  Friendly bacteria are needed to keep the gut functioning properly.

Probiotics are also important to help our immune system, the body’s defence against outside invaders. The gut doesn’t just break down our food – it also makes up nearly three quarters of our immune system. By boosting the immune system, probiotics can help protect the gut and the rest of the body from attack. Probiotics also help to produce nutrients such as vitamins, which are vital for keeping the body working properly, as well as helping to neutralise some potentially toxic by-products of digestion.

How can probiotics help me?

Good health is all about getting the right balance and the gut is no exception. Certain diseases, stress, poor diet, infection and medicines such as antibiotics, can all wipe out the good bacteria in your gut. This can then lead to other health problems including diarrhoea, wind, bad breath, ‘candida’ yeast infections, skin problems and coughs and colds.

The most commonly used ‘friendly’ bacteria are ‘Lactobacilli’ and ‘Bifidobacteria’. Lactobacilli may help reduce gastrointestinal dysfunction, vaginal yeast infections and may also boost immune function. Bifidobacteria can help lower cholesterol levels, prevent food poisoning, help digest lactose (the sugar in milk) and make B vitamins (to protect against heart disease). A healthy population of these beneficial bacteria in the digestive tract enhances the digestion and absorption of nutrients, detoxification and elimination processes, as well as helping to maintain your immune system.

Sounds great! Where can I get Probiotics?

Probiotics are available in a range of food supplements and in some foods, including yoghurts and yoghurt drinks. Eating live yoghurt can help top up your levels of good bacteria, but you may not know which strain of bacteria you’re eating. With probiotics in supplements, you know just what you’re getting.

Probiotic supplements provide a convenient and easy way to help protect yourself against these potential gut problems. They ensure your body has enough ‘friendly’ bacteria, especially when they become depleted or there is an influx of harmful bacteria, to keep balanced and healthy.

We often don’t think about digestion unless we’re not feeling great or we’ve eaten something that doesn’t seem to agree with us. The usual course of action is to take well known antacids or indigestion tablets to gain relief until the next time it occurs. What we sometimes forget is that the main function of digestion is to break down the foods we eat and utilise the nutrients for energy, growth, repair and immunity, so it’s no wonder we don’t feel well when we eat things that aren’t good for us. Why is it that we eat too quickly or sometimes don’t chew properly? If only we did, it would make a big difference to digestion.

Here are some important factors that can contribute to poor digestion:

• Stress
• Smoking
• Caffeine
• Alcohol
• Eating rich, fatty or spicy foods, citrus fruits, tomatoes, cucumber, melon, onions, beans

The importance of a balanced diet
Eating a balanced diet with plenty of fruit, vegetables and water in conjunction with regular exercise can help to maintain good digestion; however, sometimes we need some additional support to improve things. Rather than turning to the medicine cabinet why not try some natural alternatives instead.

Ask yourself these questions to see if you might benefit from a digestive supplement:

Probiotics – the good bacteria
In the small and large intestines there are large amounts of bacteria or ‘intestinal flora’ present. Unfortunately not all of these bacteria are good, but provided you have enough of the good bacteria present they will benefit your health by acting as immune defence against more harmful bacteria and fungal infections.
Good bacteria also help to:

• Produce vitamins and digest fibre
• Repair and promote a healthy digestive tract
• Fight infection
• Reduce inflammation
• Reduce allergic inflammatory reactions

Sometimes we don’t have enough good bacteria which may be as a result of:

• Antibiotic usage
• Poor diet
• Food allergies
• Steroid drugs
• The Pill
• Non steroid anti-inflammatory drugs (NSAIDs) e.g. aspirin, ibuprofen

Do you have enough ‘good bacteria’?

Are you prone to feeling too full and bloated after eating?
Sometimes when the body doesn’t produce enough digestive enzymes, symptoms like bloating, stomach cramps and wind can occur. Digestive enzymes are responsible for the breakdown of food into much smaller components so that the body is able to absorb it more easily. Therefore, supplementing with digestive enzyme supplement after a meal can help aid the digestion of food in a more natural way and address digestive discomfort.

Irritable bowel syndrome (IBS)
This is an extremely common blanket term given to a wide range of digestive symptoms including diarrhoea, constipation, wind and stomach cramps. It can be set off by a number of things including stress and irritating foods. It can appear as quickly as it can disappear and therefore makes diagnosis difficult. As well as following the tips for better digestion at the end of this article, you could also try taking peppermint oil in conjunction with probiotics to help symptoms. The muscles of the digestive system can become tight and go into spasm during a phase of IBS. Peppermint oil’s therapeutic properties help bring relief from bloating and tightness by reducing muscle spasms.

Ten tips for better digestion:

1. Chew your food well to a pulp
2. Eat slowly and don’t bolt food-the stomach has no teeth!
3. Try not to eat when stressed as the digestive system is the first system to be affected when stressed
4. Avoid drinking large amounts whilst eating as it may dilute stomach acid and cause bloating
5. Avoid eating fruit after meals as it will ferment and cause bloating and gas.
6. Eat a good variety of fresh unprocessed foods so that your digestive system doesn’t get bored of the same food –that’s how intolerances can start.
7. Eat at least 5-6 portions of fruit and vegetables a day which are high in soluble fibre. Fibre is essential for detoxification and regular bowel movements.
8. Avoid excess caffeine and alcohol as they irritate the digestive system.
9. Drink 1 ½ - 2 litres of bottled or filtered water per day
10. Avoid ready meals and processed foods that contain artificial additives.

What if you are taking prescribed medication?
If you are taking prescribed medication for digestion or any other reasons then always consult your GP before taking new supplements.