The Definitive Guide to Living in the Capital , Cairo , Egypt

Health & Fitness

Gut Health and All You Need to Know

cairo dessert egypt Exercise Fermented Foods fitness Fruit and Vegetables Gut Health health Iftar mental health Ramadan Suhoor
Gut Health and All You Need to Know
written by
Nada Wahba

Bloating, cravings, constipation, and diarrhoea—these are all signs of an unhealthy gut that doesn’t just upset your stomach. It also affects your overall health and mood. Gut health is essential and contributes greatly to your body’s ability to absorb nutrients and maintain the health of your skin, brain, heart, and stabilise your hormone levels. With Ramadan almost coming to an end, most of us probably need a gut cleanse from all the heavy Iftar food and even heavier, denser desserts. There are plenty of ways in which you can take good care of your gut health, but first, pinpointing an unhealthy gut will unveil signs you probably take for granted.

One of the most crucial parts of the intestines in relation to one’s gut health is the gut microbiome; different species of bacteria and microorganisms in the digestive tract. The body needs healthy bacteria that can digest food and absorb its nutrients, while smoothly discarding harmful waste. If unhealthy bacteria outnumber the good, the gut struggles to get rid of toxins and manifests itself in symptoms like heartburn, upset stomach, skin irritation, and sleep disturbances. 

If you have any of the above signs, these are possible clues of what your gut health is like. However, we are not doctors, so always take advice from a medical professional if you have any concerns. While there are plenty of ways to improve gut health, we’ve prepared a general list that includes some of them. 

Fruit and Vegetables

You probably already saw this coming from miles away, but a healthy diet is always a great way to start taking care of your overall well-being. Incorporating a variety of fruit and vegetables, especially those high in fibre, throughout the day will definitely up your good bacteria count. In turn, you’ll start feeling the difference. 

Fermented Foods 

This one is also an easy way of improving your gut health. Fermented foods are known to have plenty of bacteria that result from the breaking down of sugar, and these include yoghurt and pickles! Steer clear of flavoured yoghurt though, as they contain higher sugar levels, which will damage the gut health. 

Prebiotic Foods 

These are excellent for increasing the number of good bacteria in your gut, which is essentially what prebiotic foods do. There are types of carbs and fibres that the body has difficulty digesting, if it does at all. However, good bacteria help break them down. Prebiotics also lower insulin and cholesterol levels and help prevent health conditions like heart disease and diabetes. 


Working out, and moving in general, also has a positive effect on the body’s microbiome, and the more intense the workout, the better the results. There have been a few studies that show how exercising alone can increase good bacteria, independent of one’s diet, but eat healthy anyway! 

Mental Health 

Taking care of your emotional well-being is directly related to your physical health. So, reducing stress levels and opting for ways to relax and take care of yourself is always a great idea, whether your initial goal is your caring physical well-being or otherwise!