3 Ways To Boost Your Gut Health For High Performance From a Corporate Nutritionist

Victoria Purdon
Mar 14
3 min read

Here's why your gut health could be the key to peak performance at work...

Ever heard the phrase, "You are what you eat"? Well, IMHO, that's not completely accurate. I prefer:

You are what you digest.

Because if your body isn’t digesting food effectively, you’re not absorbing the essential nutrients needed to fuel your focus, energy, and productivity at work.

Poor gut health can lead to fatigue, brain fog, stress, and weakened immunity... All of which hold you back from reaching your full potential in the workplace.

What Is Gut Health?

Your gut, or digestive system, includes your mouth, esophagus, stomach, intestines, liver, pancreas, and gallbladder. It also hosts a unique ecosystem of bacteria, viruses, parasites and fungi, known as the gut microbiome, that plays a crucial role in your overall health.

It’s responsible for absorbing nutrients, supporting brain function, regulating immune response, and even influencing mental health (to name just a few things!).

That means gut health is about more than just bloating or digestion issues.

It directly affects your energy levels, resilience to stress, and long-term health.

Why Gut Health Matters for Workplace Performance

A well-functioning gut impacts:

✅ Cognitive function & mental clarity: A balanced microbiome supports focus, decision-making, and memory.

✅ Energy levels: Poor digestion can lead to fatigue, sluggishness, and afternoon crashes.

✅ Stress management & mood: Your gut and brain communicate through the gut-brain axis, meaning an unhealthy gut can contribute to stress, anxiety, and burnout.

✅ Immune function: Fewer sick days mean more consistency and peak performance at work.

So, how do you optimise gut health to enhance your productivity and wellbeing?

3 Ways to Improve Gut Health for Peak Performance

1. Diversify Your Diet

Your gut houses up to 500 different types of bacteria, each playing an important function in your overall health. The more diverse your gut bacteria, the more "tools" you have to build resilience to stress, illness, and fatigue.

Action Steps:

Aim for 30 different plant-based foods per week (fruits, vegetables, nuts, seeds, legumes). Variety strengthens your microbiome, just like having a diverse team strengthens a company.
Incorporate probiotic-rich foods (kimchi, sauerkraut, kefir) and prebiotic fibers (oats, apples, beans) to feed beneficial bacteria.
Rotate your vegetables. Swap your go-to fruits and veggies for something new each week.

If 30 plants feels overwhelming to reach - I promise it's not! I've got a free download here to help you :)

2. Manage Stress to Support Digestion & Energy

Your gut and brain are connected through the vagus nerve, meaning workplace stress can impact digestion, nutrient absorption, and overall energy levels. Chronic stress can also contribute to weight gain, brain fog, reduced concentration and more serious illnesses.

Action Steps:

Take deep breaths before eating to move into 'rest & digest' mode.
Schedule small breaks in your workday to reset your nervous system. Try a five-minute walk or mindfulness exercise.
Prioritise quality sleep. Poor sleep disrupts gut bacteria and impacts cognitive performance.

3. Get Outside & Engage with Nature

Did you know that simply walking through a park or touching soil introduces beneficial bacteria to your system? Studies show that exposure to nature helps improve gut health, lower stress levels, and enhance mental clarity.

Action Steps:

Take a walk during your lunch break. Even a 10-minute stroll in green space can boost wellbeing.
Consider gardening or indoor plants. Soil exposure benefits both gut health and stress management.
Plan occasional weekend trips to nature. Your gut (and mind) will thank you.

Conclusion: Optimising Your Gut = Optimising Your Career

Your gut health plays a bigger role in workplace performance than you might think. When your digestion is on point, your energy, focus, and resilience to stress all improve, helping you bring your A-game to work.

If you're looking for tailored support on your health and nutrition for high performance, or a workshop for your team - feel free to book a free discovery call. Let’s optimise your wellbeing so you can thrive in your career!