Many Nigerians in the UK are juggling busy lifestyles—balancing work, family, and sometimes the cold weather or diet changes. But if you’re constantly feeling tired, bloated, struggling with your sleep or skin, your gut health might be the culprit.
Let’s break it down, Naija-style. 💚
Your Gut: Small But Mighty
Your gut isn’t just for digesting eba and egusi. It’s a hardworking part of your body that affects your energy, mood, skin, weight, and even your immune system. It’s like that quiet friend always doing the most behind the scenes.
A healthy gut = a healthier, happier you.
Common Signs Your Gut Might Be Crying for Help 🚨
- Bloating: That tight, uncomfortable feeling after eating—even if it was just a small bowl of rice.
- Constipation or Diarrhoea: We don’t like to talk about it, but your poo tells a story. Regular changes could mean your gut needs help.
- Skin problems: Acne, eczema, or oily patches may be linked to what’s happening inside, not just outside.
- Interrupted sleep: Struggling to sleep deeply or waking up at odd times? Your gut may be interfering.
- Low energy: Tired all the time, even after a good night’s sleep? Gut trouble might be draining you.
- Weight changes: If your weight is fluctuating and you haven’t changed your habits, it might be more than metabolism.
7 Ways to Improve Gut Health (Without Breaking the Bank)
1. 💧 Drink More Water
Forget soft drinks every time—your gut loves good ol’ water. Aim for 6–8 glasses a day (about 1.5 litres). Not only does it keep things moving, but it also helps prevent constipation.
Pro tip: Add a slice of lemon or cucumber for flavour.
2. 🍷 Cut Down on Alcohol & Cigarettes
Weekend shayo? Moderation is key. Alcohol and smoking damage the gut lining and upset the balance of good bacteria. If you must, red wine in small quantities is better than spirits.
3. 🏃♂️ Move That Body
You don’t need a gym membership to stay active. Walking to the bus stop, dancing to Afrobeats, or doing household chores all count. Exercise helps grow the good bacteria in your gut and boosts your mood.
Target: At least 150 minutes of movement a week.
4. 🧘🏾♀️ Find Ways to Reduce Stress
Life in the UK can be stressful—especially when juggling bills, family, and work. But too much stress disrupts gut balance.
Try these:
- Pray or meditate
- Go for a walk
- Listen to music
- Chat with someone back home or a trusted friend
5. 😴 Fix Your Sleep
Poor gut = poor sleep. Poor sleep = poor gut. It’s a cycle. Try sleeping and waking up at the same time each day. Avoid heavy meals late at night, and keep screens out of the bedroom.
6. 🥗 Eat a Balanced Diet (Yes, You Can Still Enjoy Jollof!)
Gut-friendly foods include:
- Fruits & vegetables: Plantain, okra, garden eggs, berries, and greens help feed your good bacteria.
- Legumes: Beans, lentils, and chickpeas are packed with fibre.
- Fermented foods: Ever tried kefir, plain yoghurt, or sauerkraut? They’re great for your gut.
- Whole grains: Think brown rice, oats, and millet (yes, our local pap is a gut-winner too).
Limit sugary, fried, or highly processed foods—even those tempting supermarket snacks.
7. 💊 Consider Supplements
If you’re struggling to get everything from food, prebiotic and probiotic supplements can help. They feed and support the good bacteria in your gut. Always check with a doctor before starting new supplements.
Still Having Gut Issues?
Don’t ignore persistent symptoms. You may have a food intolerance (like lactose or gluten), or something more serious. Book an appointment with your GP—they’ll guide you in the right direction.
Final Thoughts 🇳🇬+🇬🇧
Your gut isn’t just about food—it affects your sleep, mood, skin, and even your ability to think clearly. Small daily changes, like drinking more water, getting better sleep, and eating more fibre, can make a big difference.
As we say back home, “na small small the thing dey start.” Start today. Your body will thank you later.
FAQs
What does the gut actually do?
It breaks down food, absorbs nutrients, protects against disease, and influences energy and mood.
How can I tell if my gut is unhealthy?
Watch for signs like bloating, constipation, fatigue, skin issues, or sleep trouble.
How can I improve gut health quickly?
Drink more water, reduce stress, sleep well, move more, and eat fibre-rich, natural foods.
Should I be worried if symptoms continue?
Yes—see your GP. It could be food intolerance, allergies, or another issue.
Join Our WhatsApp Channel
Stay updated on the latest UK news, including education, health, job openings, and more for those living in the UK!
Join here: Naija UK Channel
Also, follow us on our social media channels for the latest updates and discussions:
- Twitter: @NaijaUKConnect
- Facebook: Naija UK Connect
- Instagram: @naijaukconnect
