3 ways to boost your gut health for high performance at work

Here's why your gut health could be the key to peak performance at work.

Ever heard the phrase, "You are what you eat"? Well, that's not completely accurate. I prefer: You are what you digest.

Because if your body isn’t digesting food effectively, you’re not absorbing the essential nutrients needed to fuel your focus, energy, and productivity at work. 

Poor gut health can lead to fatigue, brain fog, stress, and weakened immunity, all of which hold you back from reaching your full potential in the workplace.

Gut health is about more than just bloating or digestion issues... It directly affects your energy levels, resilience to stress, and long-term health.

Why gut health matters for workplace performance

A well-functioning gut impacts: 

• Cognitive function and mental clarity: A balanced microbiome supports focus, decision-making, and memory.
• Energy levels: Poor digestion can lead to fatigue, sluggishness, and afternoon crashes.
• Stress management and mood: Your gut and brain communicate through the gut-brain axis, meaning an unhealthy gut can contribute to stress, anxiety, and burnout.
• Immune function: Fewer sick days mean more consistency and peak performance at work.

So, how do you optimise gut health to enhance your productivity and wellbeing?

3 ways to improve gut health for peak performance

1. Diversify your diet

Your gut houses up to 500 different types of bacteria, each playing an important role in your overall health. The more diverse your gut bacteria, the more "tools" you have to build resilience to stress, illness, and fatigue.

Actions: 

• Aim for 30 different plant-based foods per week (fruits, vegetables, nuts, seeds, legumes). Variety strengthens your microbiome, just like having a diverse team strengthens a company. 
• Incorporate probiotic-rich foods (kimchi, sauerkraut, kefir) and prebiotic fibres (oats, apples, beans) to feed beneficial bacteria.
• Rotate your vegetables. Swap your go-to fruits and veggies for something new each week.

2. Manage stress to support digestion and energy

Your gut and brain are connected through the vagus nerve, meaning workplace stress can impact digestion, nutrient absorption, and overall energy levels. Chronic stress can also contribute to weight gain, brain fog, reduced concentration and more serious illnesses.

Actions: 

• Take deep breaths before eating to move into 'rest and digest' mode.
• Schedule small breaks in your workday to reset your nervous system. Try a five-minute walk or mindfulness exercise.
• Prioritise quality sleep. Poor sleep disrupts gut bacteria and impacts cognitive performance.

3. Get outside and engage with nature

Did you know that simply walking through a park or touching soil introduces beneficial bacteria to your system? Studies show that exposure to nature helps improve gut health, lower stress levels, and enhance mental clarity.

Actions: 

• Take a walk during your lunch break. Even a 10-minute stroll in green space can boost wellbeing.
• Consider gardening or indoor plants. Soil exposure benefits both gut health and stress management.
• Plan occasional weekend trips to nature. Your gut (and mind) will thank you.

 Optimising your gut = optimising your career

Your gut health plays a bigger role in workplace performance than you might think. When your digestion is working well, your energy, focus, and resilience to stress all improve, helping you bring your A-game.

If you're looking for tailored support on your health and nutrition for high performance, reach out to a professional.

Let’s optimise your well-being so you can thrive in your career!

References:

• Role of the gut microbiota in nutrition and health
• The impact of dietary fiber on gut microbiota in host health and disease
• Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options