Light, the Gut, and the Quiet Power of Routine

A calmer gut rarely arrives through a single fix. It’s usually the result of small, consistent signals your body learns to trust. Red and near-infrared light are one of those signals: gentle, non-invasive, and increasingly studied for how they influence cellular energy, healthy cellular responses, and even correlate with shifts in the gut microbiome.

Emerging research is beginning to show how light may support the foundations of gut health from energy metabolism to immune balance and why a simple, consistent ritual could make a difference.

Why Light Belongs in a Gut Conversation

Your gut lining renews quickly. It’s one of the body’s most metabolically active tissues. That constant renewal requires energy.

Red and near-infrared light are absorbed by an enzyme in your cells called cytochrome c oxidase, located within the mitochondria. When stimulated, it helps boost electron transport and ATP production, the energy currency that powers every cellular function.

In simpler terms: more energy within your cells can mean better maintenance of the gut barrier, smoother cellular repair, and healthier responses when irritation strikes.1,2

The Microbiome Connection: What Early Evidence Suggests

This is where things get interesting. Early studies suggest photobiomodulation (PBM) - the technical term for light therapy - may influence the composition and diversity of gut microbes, helping guide the microbiome toward balance rather than force drastic change.

Animal research has shown that abdominal or intestinal light exposure can align with improvements in glycaemic control and concurrent microbiome shifts. Early human studies hint at similar outcomes, though larger clinical trials are still ahead.3,4,5

There are also signs of deeper communication between light, the immune system, and the gut barrier. For instance, when red light is paired with the beneficial bacterium Akkermansia muciniphila, lab studies show an encouraging shift in immune cell activity, even under inflammatory stress caused by gluten components like gliadin.6

This suggests that red light could help the immune system respond more appropriately, supporting a stronger and calmer gut lining.6

The Gut - Brain - Autonomic Loop

Your gut never works alone. It’s in constant dialogue with your brain and nervous system, especially via the vagus nerve, a key regulator of digestion, inflammation, and stress.

Research is now exploring how red and near-infrared light might modulate this gut-brain axis by calming the autonomic nervous system. Some studies highlight light’s ability to promote parasympathetic activity (the body’s “rest and digest” mode), while others show improved balance in inflammatory gut conditions.7,8,9

When your nervous system feels calmer, your gut often follows suit. It’s an intricate, bidirectional loop, and light appears to be part of that conversation.

Parameters Matter (and patience too)

Not all light behaves the same way.

Red wavelengths (around 630–660 nm) tend to act on surface tissues.
Near-infrared (around 810–850 nm) penetrates deeper, reaching abdominal or intestinal layers.

The dose also matters. Light follows a biphasic response, too little may not deliver benefits, too much can reduce effectiveness. Research points to consistent, moderate exposure several times a week over many weeks, not single, high-intensity bursts.1,2,10,11

In microbiome-focused studies, repeated NIR sessions appeared more influential than red-only or one-off exposures, reinforcing a theme: consistency creates adaptation.3

Building a Gut-Supportive Light Ritual

Think of red light as a rhythm, not a rescue. A short, regular session can act as a cue your body learns to associate with calm and restoration.

Combine it with the basics that truly shape gut health:

• Nutrient-dense, fibre-rich meals
• Adequate protein and hydration
• Balanced electrolytes
• Stress-aware routines

Light supports these fundamentals, it doesn’t replace them.3,12,13

Pay attention to how you feel after each session: your digestion, your mood, your sense of clarity. The gut often mirrors the state of your nervous system.7,8,9

What We Know and What’s Still Emerging

The science continues to evolve, but the direction is promising. Red and near-infrared light appear to enhance cellular energy, guide the body toward healthier inflammatory responses, and may nudge the microbiome toward balance.

Human gut studies are still early, but the framework is clear: measured, repeatable exposure aligned with the body’s natural rhythms and the fundamentals of gut care delivers the most credible results.10

As with all things gut-related, progress is quiet, cumulative, and built on routine.

BON CHARGE: This content is for general education and is not medical advice. Our products are not intended to diagnose, treat, cure, or prevent any disease. Always follow product instructions and consult a qualified healthcare professional for guidance tailored to you. Individual results may vary.

References

1. de Freitas, L. F. & Hamblin, M. R. Proposed mechanisms of photobiomodulation or low-level light therapy. IEEE J. Sel. Top. Quantum Electron. 22, 7000417 (2016). https://doi.org/10.1109/jstqe.2016.2561201
2. Dompe, C. et al. Photobiomodulation—Underlying mechanism and clinical applications. J. Clin. Med. 9, 1724 (2020). https://doi.org/10.3390/jcm9061724
3. Liebert, A. et al. “Photobiomics”: Can light, including photobiomodulation, alter the microbiome? Photobiomodul. Photomed. Laser Surg. 37, 681–693 (2019). https://doi.org/10.1089/photob.2019.4628
4. Jahani-Sherafat, S. et al. The effectiveness of photobiomodulation therapy in modulation of gut microbiome dysbiosis-related diseases. Gastroenterol. Hepatol. Bed Bench 16, 386–393 (2023). https://doi.org/10.22037/ghfbb.v16i4.2687
5. Min, S. H. et al. Duodenal dual-wavelength photobiomodulation improves hyperglycemia and hepatic parameters with alteration of gut microbiome in a type 2 diabetes animal model. Cells 11, 3490 (2022). https://doi.org/10.3390/cells11213490
6. Jahani-Sherafat, S. et al. The effect of photobiomodulation and Akkermansia muciniphila on THP-1-derived macrophage polarization treated with gliadin peptide. J. Lasers Med. Sci. 15, e21 (2024). https://doi.org/10.34172/jlms.2024.21
7. Ali, M. K. et al. Modulation of the autonomic nervous system by one session of spinal low-level laser therapy in patients with chronic colonic motility dysfunction. Front. Neurosci. 16, 882602 (2022). https://doi.org/10.3389/fnins.2022.882602
8. Bonaz, B. et al. Therapeutic potential of vagus nerve stimulation for inflammatory bowel diseases. Front. Neurosci. 15, 650971 (2021). https://doi.org/10.3389/fnins.2021.650971
9. Shan, Y.-C., Fang, W. & Wu, J.-H. A system based on photoplethysmography and photobiomodulation for autonomic nervous system measurement and adjustment. Life 13, 564 (2023). https://doi.org/10.3390/life13020564
10. Son, Y. et al. Effects of photobiomodulation on multiple health outcomes: an umbrella review of randomized clinical trials. Syst. Rev. (2025). https://doi.org/10.1186/s13643-025-02902-3
11. Sancho-Balsells, A. et al. Brain–gut photobiomodulation restores cognitive alterations in chronically stressed mice through the regulation of Sirt1 and neuroinflammation. J. Affect. Disord. 354, 574–588 (2024). https://doi.org/10.1016/j.jad.2024.03.075
12. Zein, R., Selting, W. & Hamblin, M. R. Review of light parameters and photobiomodulation efficacy: dive into complexity. J. Biomed. Opt. 23, 120901 (2018).
13. Jiménez-García, A. M., Zorzo, C., Gutiérrez-Menéndez, A., Arias, J. L. & Arias, N. Transabdominal photobiomodulation applications: A systematic review and meta-analysis. Obes. Rev. 26, e13921 (2025). https://doi.org/10.1111/obr.13921