Is your gut microbiome the key to better health?
After 25 years of disordered eating, one year of recovery, and an ongoing double-espresso habit, Ellen Burney has a funny feeling her microbiome could be blocking the path to better health.
Robert Downey Jr. recently lauded Gwyneth Paltrow’s “intestinal fortitude” at an awards ceremony and I took it the wrong way. Feeling jealousy deep inside my inferior digestive tract, I decided I needed to elevate my own intestines — once and for all. When it comes to my gut, I get the feeling I’m missing something. Like a shit-tonne of good bacteria, to be quite frank. Or more precisely, the (2-ish kilograms of) healthy gut microbiome made up from trillions of tiny bacteria — called microbiota — which studies increasingly show to be interrelated with our own best interests. With growing research suggesting that the state of our gut microbiome can positively impact mood and mental health, one should not be napping on microbiome mapping.
Additionally, a 2025 study published by University of Liverpool scientists in the British Journal of Dermatology was able to highlight the connection between skin bacteria on various parts of the body and psychological wellbeing. Now, after two and a half decades of destruction I am in my healing era. And so I browse health clinics’ medical menus with the same glee I do Deliveroo and DoorDash. Intestinal rejuvenation at Villa Eden? Don’t tempt mewith a good time. Digestive-focused lymphatic drainage through a full-body compression suit at Six Senses London — you don’t need to ask me twice. I’ve no plans for a deep plane facelift, but am fully on board with a microbiome management plan, which experts now tout as the number one longevity hack. Not ageless, but age-full.
“Longevity starts in the gut,” says Isabel Garcia, neuroscience and psychology researcher at Clinique La Prairie, a longevity health clinic in Montreux, Switzerland. “The intestinal ecosystem is deeply interconnected with the rest of the body: The way our microbiome functions can influence metabolic health, immune balance, brain function and even skin quality.” Taffryn Kinsey Ellis, Director of Wellness at the new Six Senses London, calls the gut one of the “quiet foundations” of wellbeing. “Gut health influences almost everything about how we feel,” she tells me. “When the gut is in good shape, energy improves, mood settles, and immunity strengthens.” Gut health and microbiome programs at Six Senses London are led by Mohammed Enayat, founder of longevity clinic Hum2n, which uses comprehensive biomarker blood tests, full microbiome mapping, and targeted assessments to uncover the root cause of imbalance.
Longevity starts in the gut.
Isabel Garcia
Everything’s riding on the gut-brain axis. “It’s the two-way communication system between the digestive tract and the brain that works through a network of nerves, hormones and biochemical signals, with the vagus nerve acting as a major communication pathway,” explains Tal Friedman, Wellness Operations Director at RAKxa, an integrative wellness and medical retreat in Thailand. “Since approximately 90% of serotonin precursors and 70% of immune cells reside in the gut, digestion and mental wellbeing are closely linked,” Dr Jan Stritzke, medical director at Lanserhof Sylt in Germany, says. “A diverse microbiome (one that contains a variety and balance of bacteria, fungi, viruses and other microbes) produces short-chain fatty acids like butyrate, which lower inflammation and support both gut and brain health. A calm gut means a clearer mind, improved mood, better stress resilience — and ultimately contributes to slower biological aging.” Stritzke’s homework for a healthy microbiome? “Eat real food, mostly plants — and one fermented food daily. Chew slowly and give your gut rest between meals — it’s the most powerful longevity intervention available to everyone.”
Garcia suggests consistently increasing intake of prebiotic-rich, colorful plant foods while limiting red and processed meats, smoked foods, sugars and alcohol. “Prioritize fiber-dense vegetables, whole grains, legumes, and fruits and vegetables with vivid colors (such as berries, leafy greens, peppers), which are naturally rich in polyphenols,” she says. “Dietary fibers and polyphenols act as prebiotics: they are fermented by beneficial gut bacteria, which in turn produce postbiotics, notably short-chain fatty acids such as butyrate and acetate.” Research suggests that as we age, decline occurs in the diversity and abundance of microbes that produce butyrate, which disrupts the gut barrier and could accelerate biological aging.
“In medical terms, an unhealthy gut microbiome is often referred to as intestinal dysbiosis,” continues García. “This describes a loss of balance in the gut ecosystem: Typically this is a reduction in microbiota diversity along with an overgrowth of bacteria that can be harmful or pro-inflammatory.” Fortitude this is not — so what are the signs? Stritzke says common symptoms includebloating, irregular stools, fatigue, brain fog and food intolerances. Um… bingo? And you can see it in the skin. “Dysbiosis can manifest as acne, rosacea, eczema, dull complexion, hair thinning, brittle nails, puffiness or bloating. A balanced gut often shows as clear skin, bright eyes and stable energy,” he says.
Gut health influences almost everything about how we feel. When the gut is in good shape, energy improves, mood settles, and immunity strengthens.
Taffryn Kinsey Ellis
Ada Ooi is an integrative Chinese Medicine clinician and founder of 001 London. “In Traditional Chinese Medicine (TCM), the Spleen-Stomach system governs nourishment and clear thinking; digestive depletion naturally impairs mental focus, while emotional stress disrupts gut function.” Ooi uses acupuncture to target gut health through the gut-brain-nervous system axis. “Needle insertion activates sensory nerve fibers, which signal the brainstem to shift the body into parasympathetic ‘rest-and-digest’ mode. This improves motility, reduces bloating and nausea, and lowers inflammation via measurable autonomic and vagal changes,” she explains of the TCM approach.
“Take one to three slow breaths before meals. This activates parasympathetic pathways, improves digestive secretions and motility, enhances nutrient absorption and reduces bloating. In TCM, it restores the harmonious downward flow of digestive Qi.” Rather than cutting out food groups, Ooi prioritizes identifying what the gut cannot currently tolerate. “Ultra-processed foods, excessive raw or cold foods, high dairy intake (despite being nutritious), heavy greasy dishes and alcohol often aggravate symptoms by disrupting the gut barrier and microbiome.”
Not to be the bearer of bad bacteria, but I’ve had bulimia nervosa and restrictive eating patterns for 23 years, and have been in recovery for one. It doesn’t take a scientist to suspect that my gastrointestinal (GI) tract — which includes the stomach, intestines and colon — could be in chaos. So how do eating disorders impact the gut microbiome? “Long-term anorexia or bulimia reduce microbiome diversity, weaken motility and enzyme output, impair nutrient absorption and elevate inflammation,” says Stritzke. “Recovery requires professional care, then: gentle re-feeding with cooked foods, slow introduction of fibre, micronutrient restoration, gradual probiotic support and rebuilding muscle and metabolic strength.” Ooi relays that long-term restriction slows stomach emptying and weakens motility, and in severe malnutrition can impair or disrupt digestive secretions, often causing bloating and discomfort during refeeding. Purging (vomiting) irritates the GI lining and destabilizes electrolyte and nervous system balance. “Always alongside psychological and nutritional care, recovery requires structured warm meals at regular intervals to retrain digestive rhythms; gradual fiber reintroduction; and ongoing nervous-system regulation through acupuncture, breathwork or gentle touch therapies.”
I also experienced a psychotic episode in 2013 that caused many years of distress and different diagnoses that have included schizophrenia and Complex PTSD. “Stress directly alters the environment of the gut,” says Friedman. “Chronic stress activates the nervous system in a way that slows digestion, increases inflammation and disrupts the balance of beneficial bacteria. Over time, this can weaken the gut lining and reduce nutrient absorption. What I often see is that people focus only on diet, but without addressing stress, the microbiome cannot truly rebalance.” Prioritizing sleep and hydration also plays an important role in maintaining balance in the gut-brain axis.
Stritzke says stress reduces beneficial bacterial species, slows digestion, and increases gut permeability. “This can lead to bloating, altered stools, anxiety and fatigue — and stress then worsens the gut further. Lanserhof principles such as structured meal timing, slow eating, warm food and digestive rest (including 12-14 hour overnight fasting) help break this cycle.”
Overnight fasting is a form of intermittent fasting, which are eating patterns that alternate fasting periods with feeding windows. Popular methods include alternate-day fasting (a fasting day followed a normal day), the 5:2 diet (a normal, healthy diet for five days followed by two days eating just 25% of your normal energy intake), and time-restricted eating, such as overnight fasting. “At the metabolic level, a long fasting can promote a shift from using glucose as a primary fuel to using ketones, which are derived from fatty acids,” Garcia explains. “This shift involves adaptive cellular stress responses that are largely seen as beneficial for health, although these effects tend to be more pronounced with longer fasts than with simple time-restricted eating (e.g. 12-16 hours).”
As well as giving the gut a rest, fasting might also improve your microbiome. “Some studies in humans suggest intermittent fasting can change gut microbiota composition and sometimes increase measures of diversity, but results are not yet conclusive,” Garcia continues. “At Clinique La Prairie, we do not systematically recommend intermittent fasting, but we may propose it case-by-case. Where we do, the optimal fasting duration (e.g., 12 vs. 14 vs. 16 hours; early vs. late window; or more intensive periodic fasting) should be personalized and adjusted based on clinical monitoring (for example, symptoms of discomfort, body composition, sleep and physical activity.)”
Fasting for me would fast slip into disordered eating. Fearing for my microbiome mayhem, I book in for a 90-minute functional medical consultation with Dr Nikita Grover, Head of Functional Medicine at The Lanserhof at The Arts Club in Mayfair. I describe to her the constant “feeling of fullness” (yes, bloating) that seemed to have come out of nowhere a few months ago, as well as brain fog and fatigue. I tried everything — cut out gluten for a day, raw food for another, considered banning FODMAP foods and meditated on my solar plexus chakra. Instead, Grover recommends that I add a variety of vegetables to my uniform meal of pan-fried salmon, roasted broccoli and carb of the day. Every variety of every vegetable attracts a different kind of bacteria. She suggests that I also “might want to look at” my double-espresso consumption, and through a thorough set of questions, we agree that a recent dental issue (intricately connected to the microbiome), the month of Ibuprofen that followed, a three-day mung bean-cleanse I did and three-months of sleep supplements containing magnesium and theanine, could most certainly be adding more fuel to the hellfire that is my eating disorder and stress-induced gut.
With supplements, start low and go slow, says Stritzke. “Impaired gut lining changes absorption and reactivity,” he tells me. In Traditional Chinese Medicine, a weakened digestive systems must be strengthened before additional inputs can be processed effectively. “Supplements still require digestion, absorption and detoxification,” says Ooi. “When gut function is compromised — low stomach acid, slow motility, or an irritated gut lining — even gentle supplements can provoke symptoms. The principle is ‘elimination before addition’: reduce dietary stressors, stabilize digestion, regulate the nervous system, and only then introduce targeted supplements when they are genuinely needed.”
Which brings me to pro and prebiotics — are they genuinely needed? “Prebiotics and probiotics should be science-based and selected to address a clear goal,” says Garcia, adding that Clinique La Prairie’s first-line strategy is to optimize prebiotic intake through diet. “For probiotics, we focus on products that contain clearly identified strains with documented effects in clinical studies, at appropriate doses, and with good quality control. Different strains have different actions, so the choice of a probiotic should ideally be guided by a specific indication and by an assessment of the person’s gut microbiota.”
Back at Six Senses London, personalized plans may include tailored nutrition strategies, targeted supplements, stress and energy optimization programs and cutting-edge peptide therapies to support repair and resilience. “For many of our patients, this level of precision is transformative,” says Enayat. “By restoring the gut, we see improvements not only in digestion, but also in mental clarity, hormone balance, inflammation, and long-term metabolic health. It’s a powerful reminder that when you heal the gut, you strengthen the entire system.” Well there’s some food for fortitude.
For Wesley Joseph, music is just the beginning For Wesley Joseph, music is just the beginning
For Wesley Joseph, music is just the beginning
A vanishing island: Charlie Cordero captures life on the edge of the climate crisis A vanishing island: Charlie Cordero captures life on the edge of the climate crisis
A vanishing island: Charlie Cordero captures life on the edge of the climate crisis
Omah Lay talks his sophomore album Clarity of Mind and his journey to self-forgiveness. Omah Lay talks his sophomore album Clarity of Mind and his journey to self-forgiveness.
Omah Lay talks his sophomore album Clarity of Mind and his journey to self-forgiveness.
These are the R&B artists you should be streaming in 2026 These are the R&B artists you should be streaming in 2026
These are the R&B artists you should be streaming in 2026
The R&B renaissance is underway The R&B renaissance is underway
The R&B renaissance is underway
Lindsay Perryman celebrates Trans Day Of Visibility with powerful portraits of some of their favourite creatives Lindsay Perryman celebrates Trans Day Of Visibility with powerful portraits of some of their favourite creatives
Lindsay Perryman celebrates Trans Day Of Visibility with powerful portraits of some of their favourite creatives
Photographer Ezekiel honours Trans Day Of Visibility with intimate portraits of UK creatives Photographer Ezekiel honours Trans Day Of Visibility with intimate portraits of UK creatives
Photographer Ezekiel honours Trans Day Of Visibility with intimate portraits of UK creatives
“The song is kind of a f*ck you to just… everything”: Julia Cumming on going solo “The song is kind of a f*ck you to just… everything”: Julia Cumming on going solo
