By Dr. Bikram Ratti MBBS (London) MRCGP – Private GP and Medical Doctor at The Doctor’s Practice, Birmingham
When we talk about men’s health, the focus is often on heart disease, testosterone levels, or prostate health. But one of the most overlooked aspects of well-being is gut health.
As a private GP, I’ve seen how digestive issues, poor diet, and imbalanced gut bacteria can lead to fatigue, inflammation, weight gain, and even mental health concerns. The gut, often referred to as the “second brain”, plays a vital role in digestion, immunity, hormone balance, and even mental well-being.
Let’s explore how gut health influences men’s overall health and what you can do to keep your digestive system in top shape.
The Gut Microbiome: Your Body’s Inner Ecosystem
Your gut is home to trillions of microorganisms—bacteria, fungi, and viruses—collectively known as the gut microbiome. These tiny organisms:
✔ Help digest food and absorb nutrients
✔ Regulate metabolism and support weight management
✔ Protect against harmful bacteria and infections
✔ Influence mood, brain function, and mental health
A 2023 study in the British Medical Journal found that men with a diverse gut microbiome had lower rates of obesity, heart disease, and inflammation-related illnesses than those with imbalanced gut bacteria.
However, poor diet, stress, and lifestyle habits can disrupt this balance, leading to digestive discomfort, inflammation, and long-term health risks.
Gut Health & Prostate Cancer
Did you know that your gut bacteria can influence prostate health?
🔹 Research from the Institute of Cancer Research shows that certain gut bacteria can metabolise androgens (male hormones), promoting prostate cancer growth.
🔹 A 2023 study in the Journal of Urology found that men with an imbalanced gut microbiome were more likely to have aggressive prostate cancer.
🔹 Diets rich in fibre, plant-based foods, and probiotics may lower the risk of prostate cancer by improving gut health and reducing inflammation.
This makes gut health a key factor in prostate cancer prevention—one more reason to focus on a gut-friendly diet.
The Gut-Brain Axis: Mental Health & Mood
Your gut and brain are directly connected through the gut-brain axis. This means that digestive health can impact mental well-being.
✔ 90% of the body’s serotonin (the happiness hormone) is produced in the gut.
✔ Imbalanced gut bacteria have been linked to higher rates of anxiety and depression.
✔ Chronic gut inflammation can lead to brain fog, low energy, and poor focus.
A 2022 study in The Lancet Psychiatry found that men with gut imbalances were 40% more likely to experience depression and anxiety than those with a healthy gut microbiome.
How to Support Gut-Brain Health
✅ Eat more fermented foods (yogurt, kefir, sauerkraut) to boost healthy gut bacteria.
✅ Increase fibre intake (fruits, vegetables, whole grains) to support digestion.
✅ Reduce processed foods and artificial sweeteners, which can disrupt gut balance.
✅ Practice stress management techniques—chronic stress weakens gut health.
Gut Health & Cardiovascular Wellness
Heart disease is the leading cause of death in men, and research now shows that gut health plays a significant role in heart health.
- Trimethylamine-N-oxide (TMAO)—a compound produced by gut bacteria—has been linked to increased risk of heart disease.
- High TMAO levels contribute to artery blockages, high blood pressure, and heart attacks.
- Diets high in red meat and processed foods increase TMAO production, while plant-based diets lower it.
A 2023 study in the European Heart Journal found that men with gut imbalances had a 30% higher risk of heart disease than those with a well-balanced microbiome.
How to Improve Gut & Heart Health
✅ Eat more fibre—fruits, vegetables, and legumes help balance gut bacteria.
✅ Reduce red meat consumption—opt for lean proteins like fish or poultry.
✅ Add probiotics to your diet—they help reduce inflammation and support heart health.
How to Improve Gut Health Naturally
If you experience bloating, acid reflux, constipation, or digestive discomfort, your gut health may need attention.
- Eat More Gut-Friendly Foods
✔ Prebiotic-rich foods – Garlic, onions, bananas, and asparagus feed healthy bacteria.
✔ Probiotics – Yogurt, kimchi, and kefir introduce beneficial bacteria.
✔ Fibre-rich foods – Whole grains, fruits, and vegetables improve digestion.
- Reduce Inflammatory Foods
❌ Limit processed foods, artificial sweeteners, and excess sugar—they disrupt gut bacteria.
❌ Cut back on alcohol and caffeine—they can irritate the gut lining.
❌ Reduce red meat intake—high levels may increase inflammation.
- Stay Hydrated & Exercise Regularly
✔ Drinking plenty of water helps digestion and reduces bloating.
✔ Regular physical activity promotes healthy gut motility.
- Manage Stress for a Healthy Gut
✔ Chronic stress harms gut bacteria—practice deep breathing, meditation, or yoga.
✔ Quality sleep supports gut repair and digestion.
A 2023 study in The Gut Microbiome Journal found that men who followed a gut-healthy diet saw a 60% improvement in digestion, mood, and energy levels within 6 weeks.
Book an Appointment with Dr. Bikram Ratti
Struggling with digestive issues, low energy, or unexplained health concerns? Let’s assess your gut health and overall well-being at The Doctor’s Practice.
🌐 Book Online Now
📞 Call: 0121 661 2366
📱 WhatsApp: 07388 623527
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📍 Located in Edgbaston, Birmingham | 📅 Appointments available 7 days a week
🔗 Visit our website: www.thedoctorspractice.co.uk
References
- British Medical Journal (2023). The impact of gut microbiome on men’s health.
- Journal of Urology (2023). Gut bacteria and prostate cancer risk.
- The Lancet Psychiatry (2022). The gut-brain connection in anxiety and depression.
- European Heart Journal (2023). The role of gut health in cardiovascular disease.