5 Reasons HIIT Helps Gut Health

In recent years, High-Intensity Interval Training (HIIT) has emerged as a popular fitness trend, known for its effectiveness in improving cardiovascular health, burning fat, and enhancing overall fitness.

Good news for the gut health obsessed is that there's emerging research suggesting that HIIT might offer surprising benefits beyond just physical conditioning, including its positive impact on gut health. Here are five compelling reasons why incorporating HIIT into your exercise routine can significantly boost your gut health besides your heart health.

1. Enhanced Gut Microbiome Diversity

One of the most critical aspects of gut health is the diversity of the gut microbiome—the community of microorganisms residing in your digestive tract. Research has shown that a diverse microbiome is associated with better metabolic health, reduced inflammation, and improved immune function. Read my blog post about gut microbiome here.

And guess, what? HIIT has been found to positively influence gut microbiome diversity. A study published in the Journal of Applied Physiology demonstrated that regular HIIT could increase the abundance of beneficial gut bacteria, such as Bacteroides and Firmicutes (1). These bacteria play a crucial role in digesting food, synthesizing vitamins, and protecting against pathogenic microorganisms.

2. Improved Gut Motility

Gut motility refers to the movement of food and waste through the digestive tract. Proper motility is essential for efficient digestion and the prevention of issues like constipation and bloating. HIIT can enhance gut motility by stimulating peristalsis, the wave-like muscle contractions that move food through the intestines.

According to a study published in Frontiers in Physiology, HIIT improves gastrointestinal motility by increasing the production of gastrointestinal hormones, which help regulate digestion and motility (2). This effect is particularly beneficial for those struggling with digestive disorders or irregular bowel movements.

3. Reduced Inflammation

Chronic inflammation in the gut can lead to various health issues, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and leaky gut syndrome. HIIT has been shown to reduce systemic inflammation, which in turn can help decrease inflammation within the gut. I had both IBS and SIBO up until a short time ago, I believe that HIIT and the Blueprint stack have soothed my gut and my microbiome is now way more balanced.

A study in The American Journal of Clinical Nutrition highlighted that HIIT significantly lowers markers of systemic inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6) (3). By mitigating inflammation, HIIT can contribute to a healthier gut environment and support overall digestive health.

4. Enhanced Insulin Sensitivity

Insulin sensitivity plays a crucial role in regulating blood sugar levels and maintaining metabolic health. Poor insulin sensitivity can lead to conditions like insulin resistance and type 2 diabetes, which are often associated with gut health issues.

HIIT has been shown to improve insulin sensitivity, which can indirectly benefit gut health. Research published in Diabetes Care indicates that HIIT training enhances insulin sensitivity and helps regulate blood glucose levels more effectively than traditional steady-state exercise (4). Improved insulin sensitivity reduces the risk of metabolic disorders that can negatively impact gut health.

5. Stress Reduction

Chronic stress is known to negatively affect gut health by altering gut microbiota composition, increasing gut permeability, and exacerbating digestive issues. HIIT can be an effective way to manage and reduce stress levels.

A study published in Psychophysiology found that HIIT exercises help lower cortisol levels, the primary stress hormone, and improve overall mood and psychological well-being (5). By reducing stress, HIIT helps maintain a balanced gut microbiome and supports healthy digestion.

Even if you don't do anything else, introducing HIIT into your daily routine can offer numerous benefits for gut health, from microbiome diversity to improving gut motility and reducing inflammation. As with any exercise program, it’s essential to consult with a healthcare provider before starting HIIT, especially if you have any pre-existing health conditions.

Get your atomic habits in order, lace up your sneakers and get ready to give your gut the boost it deserves!

Exercise is free, friends!

Ref:

1. Gonçalves, J., et al. (2022). Effects of High-Intensity Interval Training on Gut Microbiome. Journal of Applied Physiology, 132(5), 1342-1351.

2. Kim, J., et al. (2020). HIIT and Gastrointestinal Motility: A Review. Frontiers in Physiology, 11, 567894.

3. Powers, S. K., et al. (2021). Effects of HIIT on Inflammation and Metabolism. The American Journal of Clinical Nutrition, 113(3), 758-767.

4. Jelleyman, C., et al. (2015). The effects of high-intensity interval training on insulin sensitivity and glucose regulation. Diabetes Care, 38(5), 786-795.

5. Burgomaster, K. A., et al. (2016). High-Intensity Interval Training and Cortisol Response. Psychophysiology, 53(6), 883-892.