Good ways to rejuvenate your gut health (yep, including a poo transplant)

Growing evidence points to the role gut health plays in maintaining good overall health… and poo transplants may ironically be key to keeping things nice.

By Sarah Coleman

We are living longer, and this means our gut is too. 

The ageing process can affect digestion, nutrient absorption and, in turn, our overall health. Fortunately, growing evidence suggests that lifestyle factors like diet and exercise can help rejuvenate your gut.

 In fact, some scientists believe faecal microbial transplants, AKA “poo transplants”, may be the future for fixing your gut health!

Your gut is a health gatekeeper

Think of your gut as a tube that stretches from your mouth all the way to your anus.

It serves as the barrier between everything we consume – food, medicine and other substances – and the rest of our body. Interestingly, the inside of this tube is actually considered outside to your body…

Your gut mainly consists of the small and large intestines, with a delicate "gut barrier" lining its interior. This barrier, made up of cells, mucus, and microbes, acts as a vigilant gatekeeper, absorbing nutrients while fending off harmful intruders.

The bugs that live in our gut are the signature of healthy ageing

Trillions of microorganisms, collectively known as the “gut microbiome”, live in our gut. When in balance, this complex ecosystem of bacteria, viruses, fungi and other microbes plays a crucial role in protecting the integrity of our sensitive gut barrier. They also help us digest food, manufacture vital nutrients and strengthen our immune system, preventing disease.

As we get older, the populations of microbes living in our gut tend to shift and change, declining in number and becoming less diverse. This disruption of the healthy balance and stability of the gut microbiome is called dysbiosis.

Ongoing dysbiosis may also make our gut barrier more permeable or "leaky," allowing things that shouldn't pass through to enter our body. Once in our bloodstream, they can trigger inflammation throughout the body. 

This chronic, low-level inflammation, known as "inflammageing," is often associated with age-related diseases including cardiovascular disorders, neurodegenerative conditions, diabetes and inflammatory bowel disease.

However, it is difficult to determine whether an unhealthy gut microbiome is the cause of these health issues or is just associated with them. 

That's because things like the foods we eat, medications we take and other existing health problems can also impact the mix of microbes in our gut.

Scientists know that exceptionally long-lived people, like centenarians, have guts that are home to a more diverse array of gut bacteria than frailer older individuals. This microbial diversity appears to be a typical signature of healthy ageing. 

How do we rejuvenate our gut health?

The concept of gut rejuvenation refers to restoring your gut's health, most importantly, “rejuvenating” the populations of microbes in your gut and the integrity of your gut barrier after an illness or in response to disturbances brought about by ageing.

Some scientists think that poo transplants, or faecal microbiota transplants (FMT) as they're more officially known, might be the future of gut rejuvenation.

What is a faecal microbiota transplant (FMT)?

An FMT aims to restore a healthy balance of microbes in the gut and combat the overgrowth of harmful ones.

Here's how it works: first, a small amount of stool, known as a stool sample, is collected from a carefully screened, healthy donor. This sample is then processed to extract the beneficial microbes. 

Next, under the guidance of a doctor, the processed stool is introduced into the recipient's gut using various techniques such as a colonoscopy, enema, nasal tube or even a specially designed capsule.

Key benefits of FMT

Australia made history by becoming the first country to grant regulatory approval for faecal transplants through the Therapeutic Goods Administration (TGA). 

FMT is now used worldwide to successfully treat C. diff (Clostridioides difficile), a bacteria that can infect the gut causing inflammation of the colon (colitis) and diarrhoea. 

Ongoing research also shows promising results for FMT treating other diseases linked to an imbalanced gut microbiome, such as inflammatory bowel disease, diabetes and dementia. 

FMT is also emerging as a potential tool for extending longevity by reversing certain age-related changes. Introducing a more balanced, “youthful” microbiome composition from a donor into an older recipient may one day help restore beneficial microbes, improve gut barrier function and reduce inflammageing. 

Banking on poo from a younger you

There is also a new twist on FMT called “autologous FMT.” The concept is simple: collect and preserve a sample of your stool when you’re young and in good health. Later in life, if you develop a condition that can be treated with FMT, you can use your banked stool sample instead of relying on one from a donor.

Transplanting your own preserved, healthy gut bacteria could help restore or "rejuvenate" your gut microbiome to its previous balanced state to help you live disease-free for longer. Don’t hold your breath, though; therapies such as this are some time off. 

So, what can we do until then? The good news is there are simple steps you can take now to help rejuvenate your gut. 

Diet and lifestyle strategies for gut rejuvenation

Take care of your gut microbes, and they will care for you! Luckily, research shows that your diet and lifestyle impact your gut microbiome. By making positive changes, you can promote healthy ageing of your gut to reduce inflammation, enhance immune function, and lower the risk of age-related diseases.

Read more about reducing inflammation to slow ageing.

1. Fill up on fibre

Microbes in your gut ferment fibre in the fruits, vegetables, whole grains, and legumes you eat to produce short-chain fatty acids (SCFAs) like butyrate. These SCFAs have anti-inflammatory properties and support gut health. 

Studies show that older people who eat a high-fibre diet have a more diverse and stable microbiome which is associated with reduced inflammation and lower risk of age-related chronic diseases.

2. Add probiotic and prebiotic foods to your diet

Evidence suggests that adding probiotic and prebiotic foods to your diet boosts the number and diversity of healthy microbes, helping to strengthen your immune system and reduce inflammageing.

Fermented foods like yoghurt, kefir, sauerkraut and kimchi contain potentially probiotic microbes. Foods like garlic, onions, mushrooms, oats, almonds, cashews and asparagus contain good amounts of prebiotics, which are non-digestible fibres that “feed” good gut microbes, stimulating their growth. 

3. Embrace polyphenol-rich foods

Foods like berries, nuts, dark chocolate and green tea contain polyphenols. Your gut microbes use these polyphenols to flourish and produce anti-inflammatory compounds. Regularly consuming polyphenol-rich foods improves gut barrier function and reduces the risk of cardiovascular diseases and neurodegeneration as we get older.

4. Adopt a Mediterranean-style diet

Incorporating Mediterranean diet principles, can boost your good gut microbes and keep the microbes that promote unhealthy ageing at bay. Following these principles can pave the way to lowering signs of frailty, better brain function and reduced inflammation.

5. Exercise regularly

Regular exercise can boost populations of healthy gut microbes, reduce inflammation, and improve metabolic health as we get older. Moderate-intensity activities like walking, cycling, or swimming for at least 2.5 hours per week is recommended.

Read about exercising to reduce cancer risk.

6. Keep hydrated 

Maintaining good hydration is essential for gut health. 

Making sure you drink enough water each day has a positive effect on all aspects of digestion, supports the growth of beneficial gut bacteria, and prevents constipation. Older adults should aim to drink at least 1.5 litres of water per day, adjusting based on health status, activity level and climate.

7. Manage your stress

Chronic stress can throw your gut microbiome out of balance leading to dysbiosis and increased inflammation.

Practices like mindfulness meditation, yoga, and tai chi can reduce stress and have improved the diversity of gut microbes and their function.

The added bonus? These activities not only promote gut health but also contribute to overall health, including mental health and increased longevity!

Over to you 

You hold the key to optimising your gut microbiome.

By tweaking your diet, daily habits and exploring new therapies, you can actively work on keeping your gut microbiome in top shape. However, it's always wise to chat with your healthcare professional before making any major changes in your diet and lifestyle.