Gut Health 101
When was the last time you paid attention to your gut? If you’re like most people, you only notice it when something goes wrong like bloating, constipation, or brain fog. But your gut is talking to you all the time, and when you listen, it can be a game-changer for your health.
What Exactly Is The Gut?
The gut is more than just a digestive system, it’s your body’s command centre. Imagine a bustling city where billions of tiny workers (the bacteria, fungi, viruses, and other microorganisms) keep things running smoothly. These workers make up what’s known as the gut microbiome an incredibly complex ecosystem that helps break down food, absorb nutrients, and protect against harmful invaders. When all these workers are in harmony, everything functions as it should. But when the balance is disturbed, things can go haywire, leading to a range of health issues.
What Does The Gut Impact?
The gut’s primary job is to break down food, absorb nutrients, and eliminate waste from the body. But the research has evolved (and continues to do so), which means we now understand more about what the gut does.
Gut Health and Immunity
About 70% of your immune system is in your gut. A healthy and balanced gut helps fight off infection and reduce inflammation. If your gut is out of balance, it can weaken your immune system, making you more susceptible to colds and infections. You might notice you get sick more often or have trouble recovering.
Gut Health and Mood
Your gut and brain are closely connected through the gut-brain axis. If you have ever felt off for no reason, or struggled with anxiety or depression, your gut could be the reason why. Research shows that about 90% of your serotonin (the 'feel-good' hormone) is produced in the gut. So, if your gut is unhealthy, it can directly affect your mood.
Gut Health and Hormones
A healthy gut helps regulate hormones like estrogen and cortisol, which influence energy levels, menstrual cycles, and stress responses. A sluggish or imbalanced gut can affect how your body produces and processes these hormones, potentially leading to mood swings, fatigue, or weight issues.
So in other words, your gut can completely influence your quality of life.
Why Does Gut Health Matter?
When your gut is balanced, you feel energised, clear-headed, and comfortable in your body. When balance is disturbed (also known as gut dysbiosis), it can lead to a variety of health issues, from digestive problems to mood swings to autoimmunity.
You may have experienced some of these common symptoms:
Digestive discomfort like bloating, constipation, or diarrhea.
Skin flare-ups like acne, eczema, or rosacea.
Fatigue, brain fog, or mood swings.
Weight fluctuations like trouble losing or maintaining weight.
I’ve had them all, they’re frustrating and make you feel rough but I've learnt awareness is the first step, and that symptoms are signals the gut needs some support.
How Do You Know If Your Gut Health Needs Attention?
Now that you understand how important your gut is for everything from your energy and mood to your hormones and immunity, it’s time to check in with yourself. If you’ve experienced any of the symptoms mentioned already, your gut might be trying to send you a message.
Take my quick Gut Health quiz to give you an idea of what might be out of balance and how you can start supporting your gut.
How Do You Support Your Gut?
Building a healthy gut takes time and consistency, but it’s absolutely possible. Here are some simple steps:
Eat Real Food: Focus on fibre-rich foods like vegetables, fruits, whole grains, beans. These foods fuel your good bacteria and promote healthy digestion. Fermented foods like kimchi and sauerkraut introduce probiotics that help populate your gut with healthy bacteria, improving digestion and boosting immunity.
Avoid Overwhelm: Ultra processed foods, excess sugar, and stress are some of the worst offenders for disrupting gut health. Try swapping sugary snacks for fresh fruit and nuts, and take time each day to relax or meditate to help reduce stress and its impact on your gut.
Hydrate: Water helps aid digestion by breaking down food and absorbing nutrients. It also supports the mucosal lining of the gut, which acts as a barrier against harmful bacteria and toxins. Aim to drink enough so you don’t feel super parched and try adding lemon or ginger for extra gut-soothing benefits.
Build Awareness: Understanding what you eat and how it makes you feel can help you identify your triggers and whether certain foods cause bloating, fatigue, or skin flare-ups. Keeping a food diary can provide valuable insights into how your body reacts to different foods.
Every little change makes a difference, try one of the gut-supporting tips and let me know how you go. If you found this helpful, share it with someone who could benefit from learning more about their gut health.
With love and balance my Friends x
