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 — bloating, constipation, or brain fog. But here’s the thing: your gut is talking to you all the time, and when you listen, it can be a game-changer for your health.
These symptoms are likely the gut telling you something. And I’m here to tell you to listen!
What Exactly Is The Gut?
The gut is more than just a digestive system—it’s like your body’s command center. 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 so much more about what it does.
Gut Health and Immunity
About 70% of your immune system is in your gut. A healthy and balanced gut helps fight off infections 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. Ever felt ‘off’ for no reason, or struggled with anxiety or depression? Your gut might be the culprit. Research shows that about 90% of your serotonin (the 'feel-good' hormone) is produced in your 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 in balance, you feel energized, clear-headed, and comfortable in your body. When the balance of bacteria in your gut is disturbed (a condition known as gut dysbiosis), it can lead to a variety of health issues, from digestive problems to mood swings and even autoimmune diseases.
You may have experienced some (or all) 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 (trouble losing or maintaining).
I’ve had them all, they’re frustrating and make you quiet sh*tty (pun intended) — but I've learnt that awareness is the first step, and these symptoms are likely signals that the gut might need some extra TLC.
How Do You Know If Your Gut Health Needs Attention? Take The Quiz!
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 above (like bloating, fatigue, or skin flare-ups), your gut might be trying to send you a message.
Take this quick quiz to discover how your gut health is doing. It’ll give you an idea of what might be out of balance and how you can start supporting your gut today!
Once you’ve completed the quiz, you’ll have a clearer picture of your gut health and can go ahead incorporating the simple steps below to give your gut the support it deserves! Small changes can lead to big improvements, and I’m here to guide you through it. Remember, taking care of your gut is a journey, not a destination.
Did you learn something new from the quiz? Let me know your score in the comments below, and feel free to share any of your tips for better gut health!
How Do You Support Your Gut?
Building a healthy gut takes time and consistent habits, but it’s absolutely possible! Here are some easy steps:
Eat Real Food: Focus on fibre-rich foods like vegetables, fruits, and whole grains. 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: 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 in 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 for 8 cups a day and try adding lemon or ginger for extra gut-soothing benefits. You can also hydrate through foods like watermelon and cucumber!
Build Awareness: Understanding what you eat and how it makes you feel can help you identify gut triggers. Do certain foods cause bloating, fatigue, or skin flare-ups? Keeping a simple food diary can provide valuable insights into how your body reacts to different foods.
We’ll continue to dive deeper into each area in future blogs, including gut-healing foods you can start adding to your diet, common gut disruptors that could be holding you back from feeling your best self, and the practical tips you can implement to get rid of that gut dysbiosis.
Want to start feeling better? Try one of the simple gut-supporting tips above today and let me know how it goes! Every little step makes a difference, and I’m here to guide you on this journey. Got a gut health tip that worked wonders for you? Share it in the comments — I’d love to hear from you!
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With love and balance my Friends x
P.S. Here are some recommendations for you.
Book - The book ‘Fibre Fuelled: The Plant-Based Gut Health Plan to Lose Weight, Restore Health and Optimise Your Microbiome’ debunks a lot of diet and eating myths. It was an easy read highlighting the importance of fibre and that our gut can be trained!
Podcast - Zoe Science and Nutrition is such a great podcast and outlines the latest research on the gut as they undertake the largest studies in the world. Check out Simple ways to improve your gut health.
Article - Microbiome is often the more scientific name for the gut, I’ll explain more in future blog posts but this article from PubMed provides an ‘Introduction to the human gut microbiota”.
Recipe - I LOVE kimchi, this is tried and tested - enjoy and let me know how you go! Kimchi Recipe. Kimchi and kraut are actually super easy to make at home. The taste may take a little getting used to, but so worth it as the benefits far outweigh the first few interesting mouthfuls!
