GUT HEALTH & WELLBEING
INTRODUCTION
In this session, we ’ re focusing on gut health - why it matters, how fibre plays a central role, and how we can support clients who may turn to laxatives rather than fuelling their bodies in a healthier way.
We’ll also explore how The 1:1 Diet fits beautifully into gut wellbeing.
WHY GUT HEALTH MATTERS
The gut isn’t just a digestive tube - it’s an entire ecosystem. It’s home to around 100 trillion microbes that influence digestion, immunity, inflammation, even mood and appetite.
Poor gut health can contribute to:
Bloating, constipation, or diarrhoea, Nutrient malabsorption, Immune dysfunction, Mood issues (through the gut-brain axis).
So, when we talk about supporting overall wellbeing, gut health is a huge part of the picture.
THE ROLE OF FIBRE
Fibre plays a leading role in maintaining gut health. It isn’t digested in the stomach or small intestine, so it travels to the colon where it feeds beneficial gut bacteria and adds bulk to stools. There are two main types of fibre - soluble and insoluble - and both support gut health in different ways:
Soluble fibre dissolves in water and forms a gel-like substance in the gut. This helps soften stools, slow digestion, and regulate blood sugar. It also acts as a prebiotic - feeding good bacteria in the gut. You’ll find it in foods like oats, beans, apples, and some root vegetables.
Insoluble fibre doesn’t dissolve in water. It adds bulk to the stool and helps move food through the digestive tract more efficiently - essential for preventing constipation. It’s found in whole grains, bran, nuts, seeds, and the skins of fruit and veg.
A healthy gut needs both types of fibre. That’s why our products include blended fibres - so even on lower Steps, clients are still supporting their digestive health.
HERE’S WHAT FIBRE DOES:
Feeds the microbiome – Prebiotic fibres promote good bacteria growth, improving microbial diversity
Regulates bowel movements - Soluble fibre softens stools; insoluble fibre adds bulk. Both support regularity
Reduces inflammation - A healthy gut barrier prevents systemic inflammation
Supports satiety - Fibre slows digestion and helps clients feel full for longer
The 1:1 Diet products contain added fibre - especially important during low-calorie phases when people may not be eating fibre-rich foods naturally. Our bars, porridges and savoury meals are good sources.
FIBRE VS LAXATIVES
When bowel issues arise, many clients reach for laxatives. But it’s important they understand the difference: Laxatives (especially stimulant types) force the bowel to contract.
This might bring temporary relief, but over time it can cause dependency and weaken natural motility.
Fibre, by contrast, supports the body’s natural rhythm. It improves stool form, water content, and microbial balance.
Relying on laxatives can also: Mask dehydration, Impair nutrient absorption, Irritate the bowel lining.
If a client is constipated, start with hydration (2.25L water daily), regular fibre intake through products and food (if applicable), gentle movement, and monitoring stress levels. It’s a full-body issue, not just a plumbing one.
THE 1:1 DIET & GUT SUPPORT
So how does The 1:1 Diet help with gut health?
Our products are fortified with fibre - even on lower Steps, clients still get gut-friendly fibre to support regularity.
We support hydration - mixing products and following fluid targets helps keep things moving through the bowel.
Transition through the Steps gradually reintroduces natural fibre sources from vegetables, fruits, whole grains, and legumes - helping the microbiome adapt without overwhelm.
We empower Consultants to spot gut issues early and provide nonmedical, nutrition-focused support that can make a big difference.
Encourage your clients to listen to their body, not just react with overthe-counter quick fixes.
WHAT THE RESEARCH SAYS
The British Nutrition Foundation and other UK bodies recommend ~30g/day for adults - but average intake is ~19–20g/day (nutrition.org.uk)
A Frontiers in Nutrition study showed dietary fibres (including inulin-type, prebiotics) boost Bifidobacterium and Lactobacillus species, confirming their bifidogenic effects (en.wikipedia.org).
Chronic use of stimulant laxatives like senna or bisacodyl is associated with loss of colonic haustral folds (suggestive of nerve/muscle injury) and fluid/electrolyte changes (ncbi.nlm.nih.gov)
Abuse can also cause dehydration, electrolyte disturbance, organ damage, dependence (medicalnewstoday.com)
Dysbiosis (loss of microbial balance) has been implicated in metabolic syndrome, obesity, insulin resistance, and neuropsychiatric disorders (including anxiety/depression) (mdpi.com)
TO RECAP...
In short, gut health is foundational to how we feel, digest, and even how we think. Fibre is your friend. Laxatives are a last resort. And The 1:1 Diet offers the structure, nutrition, and support to get the gut working with the client - not against them.
