Quick-fix diets, gut cleanses and wellness retreats that promise to cheat the stomach’s natural rhythm often disrupt the body’s balance rather than restore it. Hence, when individuals set off on a journey to improve their gut health, there are several factors that need to be considered, primarily the gut microbiome. “The gut microbiome refers to the trillions of microorganisms—mainly bacteria, but also viruses and fungi—that live in our digestive tract. These microbes help break down food, synthesise essential vitamins, support immune function, and even influence mood and hormone balance,” explains Heeral Shivnani, Clinical Dietitian at SIRO One Za’abeel. With the gut responsible for several aspects of one's wellbeing, adopting a holistic approach to improving gut health is essential.
An imbalanced gut, or dysbiosis, can manifest in various ways, from bloating, brain fog and headaches to mood swings and skin concerns like acne and eczema. While seemingly minor, Shivnani notes that these are common concerns among UAE residents and travellers she consults. The increasing rates of colorectal cancer in younger adults globally and in the Middle East underscore the need for serious attention to gut health. Shivnani tells MOJEH, “Research indicates that a disrupted gut microbiome, often due to poor diet, low fibre intake, and sedentary lifestyles, may be a contributing factor. Prioritising gut health is therefore essential not just for avoiding discomfort but also for preventing serious diseases and ensuring long-term well-being.”
Where does one begin their journey of restoring their gut’s balance? “It all starts with a healthy and balanced diet, which needs to be personalised and adjusted to the phase of life that people are in,” says Dr. Maria Alonso, Preventive Medicine Specialist and Founder of Maison Santé. “Generally avoiding processed and inflammatory food, additives, preservatives and colourants, as well as minimising additional sugar or high-fructose corn syrup is a good place to start,” she adds.
Since fibre plays a role in maintaining gut health by promoting bowel movement and supporting gut-lining integrity, nutritionists encourage its incorporation into one’s diet. Shivnani suggests snacking on fruits with the skin on and exploring whole grains like barley, bulgur, freekeh or buckwheat. She also suggests particular veggies such as boiled beetroot, artichokes and asparagus, however, they should be introduced in small quantities first to allow your gut to adjust.
Before curating a nutrition plan, the first step is to assess what your needs actually are, which can be done with a variety of tests. Maison Santé, for example, offers advanced diagnostics that includes gut microbiome testing, food sensitivity analysis, nutritional therapy and holistic treatments. "Our approach focuses on identifying root causes like dysbiosis, inflammation, leaky gut, or stress, and tailoring protocols through diet, lifestyle changes, supplementation and mind-body therapies," explains Dr. Alonso. Prebiotics and probiotics are also beneficial for maintaining a balanced and healthy gut microbiome.
Sebastien Herriau, Founder of Rite, a popular prebiotic brand in the UAE, observes, “Consumer awareness regarding gut health has significantly increased in recent years. Customers are seeking natural, effective solutions for digestive issues like bloating, irregularity and discomfort. There’s a clear trend towards incorporating gut health products into daily wellness routines, emphasising prevention and overall well-being.” For those starting their gut health journey, Herriau recommends Rite's Gut Health Prebiotic Drink Mix, noting, “It’s formulated to be gentle yet effective, making it suitable for individuals new to prebiotic supplementation.”
Given the often unrealistic claims of many online gut cleanses, it’s crucial to recognise the distinction between marketing and science. Shivnani clarifies, “Our bodies naturally detoxify through the liver and gut lining. Instead of restrictive cleanses, I advise focusing on sustainable habits that nourish the microbiome—such as consuming fermented foods, staying hydrated, managing stress and reducing processed food intake.” As the summer holidays approach and thoughts turn to feeling and looking your best, nurturing your gut health is crucial to support your overall well-being as you look forward to spending quality time with loved ones.
