20th December 2023

How to have a happy gut

Put simply, a happy gut is a happy body. Our gut microbiome is like the rainforest of our body, as it is filled with a diverse range of bacteria that all help to keep the rest of our systems healthy. These trillions of microbes are all responsible for keeping our hearts, immune system, digestion, and even our brains in working order.

Benefits of a healthy gut

Having a healthy gut brings with it a whole host of health benefits. It can boost heart health, improve your immune system, control brain health, support your central nervous system, control blood sugars, and even regulate your mood.[1234] It can also help to reduce the risk of various diseases, such as type 2 diabetes, metabolic syndrome, type 2 diabetes, obesity, cardiovascular disease and various gut diseases like inflammatory bowel disease.[5]

Discover The Fast 800 range of products to support weight loss and fasting, and start the new year with your best foot forward!


Explore the Product Shop!
The Fast 800 Shakes

How to have a happy gut

Eat a Mediterranean-style diet: A Mediterranean-style diet has been shown to support a healthy gut by modulating gut microbiota, and actively preventing a range of diseases. Its focus on a diverse range of plant foods and proteins means it’s naturally a very varied diet for your gut to thrive on.

Focus on diversity: A diverse microbiome is a happy microbiome, so introducing new non-starchy veggies, healthy fats, meats and legumes into your diet is all going to help boost that diversity. Whether you eat a Mediterranean-style diet or not, you should focus on switching up your foods to include a variety of plants, healthy fats and protein sources.

Eat more fibre: Certain gut bacteria digest fibre, and a high dietary fibre consumption is associated with increased gut microbiota and lower long-term weight gain.[6]We recommend consuming 30g of fibre a day, and this can be achieved by eating high fibre foods or supplements. Our Green Apple Fibre Blend (currently available in Australia) provides a generous 5.7g of fibre per 23 calorie serving, and helps to keep you full and satisfied, stabilise your blood sugars and keep your gut happy. Alternatively, our Shakes are a fantastic source of fibre with around 7g per serving.

Add pre and probiotics to your day:
Our Green Apple Fibre Blend also provides a healthy dose of pre and probiotics, which leads us to our next point. Probiotics are living microorganisms, and probiotics are found in fermented foods. Both promote the growth of the beneficial bacteria in your gut that help to digest fibre and carbohydrates. They can naturally be found in foods like onion, garlic, leeks and asparagus, or by taking supplements like our fibre blends.

With fibre and pre and probiotics playing such a large role in a healthy gut, try out our Fibre Blend products to help keep your gut happy today, and reap the major health benefits later!


 Aron-Wisnewsky J, Clément K. The gut microbiome, diet, and links to cardiometabolic and chronic disorders. Nat Rev Nephrol. 2016 Mar;12(3):169-81. doi: 10.1038/nrneph.2015.191. Epub 2015 Nov 30. PMID: 26616538.

 Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nat Rev Neurosci. 2012 Oct;13(10):701-12. doi: 10.1038/nrn3346. Epub 2012 Sep 12. PMID: 22968153.

Rooks MG, Garrett WS. Gut microbiota, metabolites and host immunity. Nat Rev Immunol. 2016 May 27;16(6):341-52. doi: 10.1038/nri.2016.42. PMID: 27231050; PMCID: PMC5541232.

 Zeevi D, et al. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-1094. doi: 10.1016/j.cell.2015.11.001. PMID: 26590418.

 Nagpal R, Shively CA, Register TC, Craft S, Yadav H. Gut microbiome-Mediterranean diet interactions in improving host health. F1000Res. 2019 May 21;8:699. doi: 10.12688/f1000research.18992.1. PMID: 32704349; PMCID: PMC7359750.

 Cronin P, Joyce SA, O’Toole PW, O’Connor EM. Dietary Fibre Modulates the Gut Microbiota. Nutrients. 2021 May 13;13(5):1655. doi: 10.3390/nu13051655. PMID: 34068353; PMCID: PMC8153313.

More interesting reads

Lose weight for better health with science-based methods and real, delicious food

Weight loss for better health is easier than ever. Try our Programme for free today!

More info
mobile app

Nutritious products for busy days

Shop Now
The Fast 800 product range: shakes, vitamins, soups proteins and shakers

Subscribe to our Newsletter

    Your Cart
    Your cart is emptyReturn to Shop