What is the Gut Microbiome? 4 Gut Health Benefits

Have you ever had that ‘gut feeling’ about something? 

It could be an uneasy vibe you get from a suspicious stranger, or that sense of peace after quitting a draining job. It might even be those pleasant ‘butterflies’ you get before your first F45 workout, or the rush you get from walking into your local F45 studio. 

Well, that ‘gut feeling’ might be linked to more than we once thought. 

While it’s a well-established fact that a healthy gut microbiome is key for fueling workouts, effective recovery, and a strong immune system, emerging evidence suggests that this gut feeling represents the link between the gut microbiome and the brain, a phenomenon known as the “gut-brain connection”. Through this lens, a healthy gut microbiome is effectively a ‘second brain’, indicating that we can influence mood and energy levels by supporting gut microbiota through healthy eating and regular exercise. 

But what is the gut microbiome, exactly – and why is gut health so important for optimal physical and mental health? Read on. Below, we’re answering your key questions, and exploring how F45 workouts and gut-friendly recipes contribute to a sustainable lifestyle. 

What is the gut microbiome?

If you could look at your gut microbiome (also known as the ‘gut biome’) under the lens of a microscope, you’d see a micro-metropolis of trillions of microorganisms; a thriving environment made up of bacteria, viruses, fungi, and parasites¹. 

Microbiomes are found all over the body, but the largest, located within the gastrointestinal (GI) tract, is the gut biome.

Maintaining the health of the gut microbiome is important for a huge range of essential metabolic and immune functions: from hormone regulation and inflammation management2 to the uptake of energy from macronutrients. The gut microbiome has also been shown to support mental well-being3, being capable of affecting emotions, behavior, and stress levels. 

That said, a healthy gut microbiome isn’t defined by a surplus of “good” or “bad” bacteria, it’s about having a diverse profile of microbes that works in tandem to balance healthy bodily functions. Understanding this can enable you to leverage these biohacking processes to support your body weight goals, and meal prep properly for the week.

Gut health benefits for fitness and performance

With those broader gut health benefits covered off, read on to see how optimizing the gut microbiome can positively influence your F45 workout performance and general fitness.

1. Improved digestion and comfort while training

Whether you’re sweating it out at a F45 cardio session or powering through a resistance workout, having a balanced gut microbiome can ease bloating and cramping, ensuring you’re light, limber, and ready to push your body and mind to the max. 

2. Better nutrient utilization for muscle recovery and performance

Whether you’re replenishing your electrolyte stocks before a session or loading up a post-workout plate, a thriving gut microbiome allows you to maximize your body’s ability to absorb the nutrients you’re giving it. 

3. Supports body composition goals 

One of the biggest gut health benefits is the microbiome’s ability to regulate the body in a way that makes your body composition goals achievable. 

The right mix of gut bacteria is shown to be essential to how your body stores fat, as well as helping to produce the hormones that regulate hunger and satiety⁴. 

4. Reduces fatigue and improves energy levels

The gut microbiome is responsible for your overall energy levels by helping to regulate carb uptake – which dictates the release of blood sugar.  

What’s more, a healthy gut-brain axis ensures you’re able to stay motivated and focused on your fitness targets – enabling you to build a sustainable fitness routine, without having to skip those dietary luxuries (like dining out every once in a while).  

We’ve touched on four key gut health benefits here – but how do you influence how your biome behaves? Read on as we unpack how your lifestyle affects your gut microbiome.  

What affects the gut microbiome?

It’s simple, but true: your gut microbiome is shaped by your everyday habits. 

How? Let’s take a closer look.

Diet

It’s crucial to supply your gut bacteria with a diverse range of whole food groups, as different microbes thrive on different nutrients. Aim to include plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, and fermented foods, rotating what you eat across the week to encourage a more diverse gut microbiome.  

On the flip side, while processed foods and added sugars are fine as an occasional treat, regularly relying on them can disrupt this balance. Ultra-processed snacks, sugary drinks, and refined carbohydrates tend to feed less beneficial bacteria, which may leave your gut feeling sluggish. Prioritizing whole, minimally processed foods most of the time helps support a happier, healthier gut overall.

Stress and sleep

Consistent, high-quality sleep plays a vital role in supporting a healthy gut microbiome, with evidence showing that good sleep is linked to higher gut biodiversity⁵.  

On the other hand, sleep deprivation can disrupt appetite-regulating hormones, alter hunger cues, and increase systemic inflammation – all of which can negatively affect gut health.  

Physical activity levels

Regular exercise is described as one of “the best medicines we have for your gut”6. Consistent physical activity, then – whether that’s an F45 resistance workout to build strength, or a hybrid workout to boost your endurance and metabolism – could be responsible for higher levels of gut diversity.

Inconsistent eating patterns

By skipping meals or snacking at random times, you can disrupt regular digestion and upset the balance of your gut microbiome. Irregular eating habits can interfere with the gut’s natural rhythms, making it harder for beneficial bacteria to thrive. 

Sticking to consistent mealtimes and prioritizing balanced, nutrient-dense foods helps support smoother digestion, steadier energy levels, and optimal gut health and performance.

Good foods for the gut biome

Supporting your gut microbiome starts with what’s on your plate. So, prioritize:

• Fiber-rich foods: vegetables, fruits, wholegrains and legumes. 

• Fermented foods: kefir, sauerkraut, kimchi and yogurt (depending on tolerances). 

• Prebiotics and probiotics: prebiotics are found in foods like onions, garlic, bananas, and wholegrains, and act as fuel for good gut bacteria, while probiotics – such as those in fermented foods – introduce beneficial live cultures into the gut. 

• Water: hydration is key for digestion. 

Short on time? Why not add all these foods into a single, delicious glass, with our top gut-friendly smoothie recipes. 

Worst foods for gut bacteria

While there’s no single food that’s bad for the gut microbiome in moderation, frequent consumption of the following foods can disrupt the balance of your gut: 

• Highly processed foods: foods high in additives, emulsifiers and ultra-refined ingredients are among the worst foods for gut bacteria. 

• Excess added sugar: candy, chocolate and donuts are great for the taste buds, not so much for the gut! 

• Low-fiber diets: this can lead to bloating, constipation and increased inflammation. 

• Excessive alcohol: limit this for special occasions to a healthy gut microbiome. 

Want to explore the relationship between alcohol and fitness in more detail? Read our guide for an in-depth take. 

3 gut microbiome-supporting recipes to try at home

1. Lemon and White Bean Tuna Salad

The combination of a quality lean source of protein such as tuna with fiber-rich cannellini beans makes an extremely light yet satisfying snack for the holidays. Adding tuna as a lean source of protein to this low-calorie salad is a great way to boost feelings of fullness and keep sugar cravings in control throughout the day. Beans are very nutrient-dense making them an ideal candidate for boosting the growth of beneficial gut bacteria. They are also low glycemic and help to balance blood sugar levels which is a great option to incorporate into your weekly eating routine if you know you may be indulging in a sweet treat or two!

Ingredients

• 1 can tuna in springwater, drained
• ¼ cup tomato, diced
• ⅕ cup green bell pepper, chopped
• 2 Tbsp. red onion, chopped
• ⅕ cup Lebanese cucumber, chopped
• ½ cup canned cannellini beans, drained
• 1/2 tbsp. fresh parsley, chopped
• 1 tsp sunflower kernels
• Himalayan salt
• 3 tsp. lemon juice
• 2 1/2 tsp. olive oil
• 1/2 tsp. Dijon mustard

Directions

In a large bowl, combine the tuna, tomato, bell pepper, red onion, cucumber, white beans and parsley. In a small bowl whisk together the dijon mustard and vinaigrette. Divide the salad into two servings and use half the dressing/serving. Refrigerate the second serving of salad separately from the remaining portion of the salad dressing.

2. Chocolate Chia Pudding with Berry Compote

This is a favorite when it comes to swapping out a sugary dessert for a gut-friendly, low sugar option. The combination of probiotic-rich unsweetened greek yogurt with fiber-rich chia seeds makes a powerhouse team when it comes to optimizing gut health. If you’re looking for a satisfying sweet treat over the holidays, this chia pudding made with almond milk, greek yogurt, chia seeds, and organic raw honey is a simple option that can be easily meal prepped and won’t put you in a sugar craving craze.

Ingredients

• 3.7fl.oz almond milk, unsweetened
• ⅓ cup Greek yoghurt
• 1 tbsp. cocoa powder
• 1 tsp. honey
• 1 Tbsp. chia seeds

Berry Compote

• 0.6oz frozen raspberries
• 2.02oz frozen blackberries
• 0.6oz frozen blueberries
• ¼ tsp. vanilla essence

Directions

Add the almond milk, chia seeds, honey, yoghurt, and cacao powder into a jar and combine well. Refrigerate the chia pudding overnight for 1-2 hours to set. In the morning, add the berry compote ingredients to a saucepan over low heat for 1-2 minutes. Drizzle the berry compote over the pudding.

3. Spicy Tempeh Strips with Cranberry and Walnut Salad

For vegans and vegetarians, this salad made with tempeh, dried cranberries, and walnut is a quick and easy snack or lunch packing plenty of gut-healing nutrients. Tempeh is a fermented soy-based food making it an abundant source of probiotics to benefit gut health. It is also a rich source of prebiotics, the nutrients required by our healthy gut bacteria to promote a diverse population for overall immune and digestive health. Adding dried cranberries gives this salad a sweet flavor while walnuts add a quality source of healthy fats which help to curb appetite and  cut cravings.

Ingredients

• 3.1oz uncooked tempeh, sliced into strips
• 1 small red chilli, chopped finely
• 0.1fl.oz extra virgin olive oil
• 1 garlic clove, crushed
• 1.4oz red onion, finely sliced
• 1.7oz baby spinach leaves
• 0.3oz fresh cranberries
• 0.7oz raw, unsalted walnuts
• 2 tbsp. balsamic vinegar

Directions

Heat olive oil in a non-stick frying pan over medium heat. Add the tempeh, garlic and chilli and cook for 7 to 10 minutes, turning the tempeh over after about 4 minutes so that both sides are evenly cooked. Add the baby spinach, onion, cranberries and walnuts to a bowl and top with the cooked tempeh strips. Drizzle with balsamic vinegar.

High-fiber, gut-friendly swaps for breakfast, lunch, and dinner

A gut-healthy diet should also include plenty of fiber. Foods high in fiber, like whole grains, fruit, vegetables, nuts, seeds and legumes contribute to feelings of fullness, as they elicit a slow release of sugars into the bloodstream for physical and mental performance. Fibrous foods contain a mix of prebiotics and probiotics that help feed the gut bacteria. Therefore, aiming for your daily fiber targets of 25-40g/day through different types of fiber can contribute to your digestive health in various ways.

Here are some simple swaps you can utilize at every meal of the day to give your gut microbiome a boost.

High-fiber breakfast swaps

• Bread: Swap white bread for your morning toast with a whole grain option. Some breads contain added seeds for a richer micronutrient profile.
• Cereal: Swap a sugary cereal for a bran-based cereal, or even experiment with cooked or soaked oats.
• Spreads: Swap out a jam or spread for fresh fruit or avocado.
• Vegetables: If you like to cook eggs in the morning, slice up some mushrooms, cherry tomatoes and sauté some spinach to add.

High-fiber lunch swaps

• Rice: Swap from white rice to brown rice with your sushi or any rice-based dish of choice.
• Pasta: Swap to a whole grain pasta or pasta sheets, and ensure to cook to al dente for optimal fiber content.
• Legumes: Add in canned legumes (lentils, black beans, chickpeas etc.) to meat sauces or soups.
• Vegetables: Grate in zucchini and carrot into a bolognese mix and ensure 50% of your plate or bowl is covered in vegetables. For soft skin veggies, leave the skin on.

High-fiber dinner swaps

• Fruit: Swap dried fruit for fresh fruit, and opt for fresh fruit over fruit juice.
• Vegetable sticks: Swap out cheese and crackers for carrot and celery sticks dipped in hummus.
• Sauces: Instead of a maple syrup drizzle over pancakes, sauté a berry compote in the pan.
• Nuts and seeds: Sprinkling nuts and/or seeds onto a yogurt snack or into a smoothie can add fiber as well as unsaturated fats.
• Crackers: Swap out water crackers for whole grain crackers.
• Flours: Bake with higher fiber flours, such as coconut flour.

Aim to consume approximately 30 different types of plants each week to ensure an array of benefits. Remember, though, not all plants are vegetables and fruits! They also consist of rice, nuts and seeds – so mix it up!

Now you’ve brushed up on what the gut microbiome is – and the importance of having healthy gut bacteria – dive into what micronutrients are and how they support your workouts. 

Sources:

1.  https://my.clevelandclinic.org/health/body/25201-gut-microbiome 
2.  https://pmc.ncbi.nlm.nih.gov/articles/PMC3257638/ 
3.  https://my.clevelandclinic.org/health/body/the-gut-brain-connection  
4. https://my.clevelandclinic.org/health/body/22804-ghrelin  
5.  https://pmc.ncbi.nlm.nih.gov/articles/PMC6779243/  
6. https://health.clevelandclinic.org/gut-health-workout