The Three K’s to Kickstart a Healthy Gut

The Three K’s to Kickstart a Healthy Gut

With Irritable Bowel Syndrome (IBS) affecting up to 20% of the UK population, and the establishment of the gut as ‘the second brain’, there has never been a more relevant time to address your digestive health and begin to make educated dietary choices.

So why is gut health so critical?

Being mindful of the health of your gut inhabitants will not only benefit your digestive system but have further effects on overall well-being; impacting the immune system and various aspects of mental health. Scientists have proven a strong correlation between the gut and the brain, with microbial inhabitants being involved in biochemical signalling that takes place between the gastrointestinal tract (GI) tract and central nervous system (CNS). Fermented foods are known to improve the balance of healthy bacteria and yeasts found in the GI tract; with kimchi, kombucha and kefir being three of the most popular products.


Kimchi is made from fermenting cabbage with garlic, salt, vinegar, chilli and other spices. Originating from Korea, this salted vegetable mix is a key component of the native’s high fibre low fat diet and is loaded with vitamins and various strains of the probiotic bacteria, Lactobacillus. These help with maintaining a healthy microbiome, whilst other ingredients such as ginger and garlic have antioxidant properties and help to boost the immune system.


Kombucha is a tea based beverage that is fermented with sugar and carbonated to create a fizzy drink that benefits the heart, brain and of course the gut. A range of probiotic bacteria and digestive enzymes all contribute towards an efficiently functioning digestive system, whilst the vitamin and antioxidant content help to shield the body from oxidative damage. Kombucha has also been shown to maintain cholesterol levels through anti-lipidemic properties, and the high levels of glucuronic acid help to facilitate detoxification through binding to toxins and eliminating them through the kidneys.


Kefir completes the trio by providing over 30 different strains of bacteria and yeasts in a milk (or water) based fermented product. 175ml of milk kefir contains 6g of protein, 7g of carbohydrates and 6g of fat whilst also providing an array of vitamins and minerals including B12, calcium, magnesium and phosphorus. Kefir a far more powerful dairy-based probiotic than yogurt, with the healthy bacteria helping to ease or cure digestive ailments whilst also fighting infections and combating fungal overgrowth, such as candidiasis (a condition with a number of symptoms that are detrimental towards well being).

Kimchi, kombucha and kefir may not sound like everyday foods and drinks but it’s very easy to fit them into your routine; just the smallest of changes like adding kimchi to your salad mix or putting kefir into your porridge could transform your health and make for a better version of you!

For more information please contact Gillian Waddell (Gillian@fuelrefuel.com) or Imogen Wolsey (Imogen@fuelrefuel.com) at Fuel PR.

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