In recent years, gut health has become a hot topic, with more and more research highlighting its critical role in not just digestion but also immunity, mental health, and overall well-being. Often referred to as the “second brain,” your gut is home to trillions of bacteria, fungi, and other microbes that make up your gut microbiome. This delicate ecosystem within your digestive system plays a major role in many aspects of your health—and maintaining it could be the key to feeling your best.

So, what is gut health and why does it matter?  Your gut is responsible for breaking down food and absorbing nutrients.  Gut health refers to the balance of microorganisms that live in your digestive tract. These microbes help with digestion, nutrient absorption, immune function, and even mood regulation. A healthy gut contains a wide variety of beneficial bacteria that support these functions, while an imbalanced gut—also known as dysbiosis—can lead to issues like digestive disorders, autoimmune conditions, mental health challenges, and even weight gain.  Further, an unhealthy gut can lead to digestive problems like bloating, gas, diarrhea, and constipation. Long-term imbalances can also contribute to more serious conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

The ecosystem in your gut houses around 70-80% of your immune system too.  A healthy microbiome supports your immune system by protecting against harmful pathogens and regulating immune responses. When your gut is out of balance, your immune system can become compromised, leading to increased susceptibility to infections and even autoimmune diseases.

If that’s not enough, how about its impact on your mental health?  Your gut and brain are closely connected through the gut-brain axis, a two-way communication system that links your digestive tract to your central nervous system. In fact, about 90% of serotonin—the “feel-good” neurotransmitter—is produced in the gut. Talk about a “gut feeling”. An unhealthy gut has been linked to mental health conditions such as anxiety, depression, and even cognitive decline.

Another consideration is how your gut microbiome contributes to your metabolism and body weight.  Some bacteria are associated with weight gain, while others may promote leanness by influencing how your body stores fat and regulates hunger hormones. Many people have heard about drugs like Ozempic, which are GLP-1 agonists. GLP-1 is produced naturally in a healthy gut and influences blood sugar and weight.

Ok, now that you know the importance of maintaining a healthy gut, what are some things you can do to achieve that?  Here are a few suggestions: 

Eat a diverse, plant-rich diet: 

Plant-based foods helps to foster a diverse microbiome, and help with the production of important vitamins and short-chain fatty acids, which are vital to cell function.  Focus on whole foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. These foods provide the fiber and nutrients that beneficial gut bacteria thrive on.

Consider incorporating probiotics:  

Probiotics are live bacteria that can help restore balance to your gut microbiome.  From a supplement stand-point, not all probiotics are created equal.  It’s best if you can incorporate probiotics from fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso and tempeh.  

Include prebiotic foods:

Prebiotics are non-digestible fibers that feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, oats and apples. 

Limit processed foods and sugar:

A diet high in processed foods, refined sugars, and artificial sweeteners can disrupt your gut microbiome by promoting the growth of harmful bacteria and yeast.  Try to limit these and follow this advice from Dr. Parker Hays – “if it is a plant, eat it…if it was manufactured in a plant, think twice”.

Stay hydrated: 

Hydration has lots of benefits when it comes to your health in general.  It’s good for your skin, your kidneys, and helps you poop!  Drinking plenty of water supports digestion and keeps the mucosal lining of your intestines healthy, which is crucial for the growth of beneficial bacteria.  

Manage stress:

Chronic stress can negatively affect your gut health by altering the balance of your gut bacteria and increasing gut permeability (often referred to as “leaky gut”).  Feeling stressed?  That’s a good time to hydrate and practice things like mindfulness, meditation, and regular exercise which can help reduce stress and support a healthier gut.

Prioritize sleep:  

Poor sleep quality has been linked to imbalances in gut bacteria, which can contribute to digestive and mental health issues. Aim for 7-9 hours of quality sleep per night to support your gut and overall well-being.  (Want to dive deeper into the sleep topic?  Check out our last blog post!)

How do you know if your gut is “healthy” or “unhealthy”?  Well, if you notice any of the following symptoms, it could be a sign that your gut health needs attention:

Frequent digestive issues like bloating, gas, or constipation

Food intolerances or sensitivities

Fatigue or brain fog

Skin conditions like eczema or acne

Frequent infections or illness

Mood swings, anxiety, or depression

Of course, like all things health and well-being, these symptoms are often multi-factorial.  However, taking some simple steps to fine-tune your gut health might make a significant difference in how you feel and how you function.  

Try these tips: 

Start each day with a fiber-rich breakfast like oatmeal topped with fruit and nuts.

Incorporate a serving of probiotic-rich food, like yogurt into your daily routine.

Stay hydrated throughout the day by drinking plenty of fluids.  Swap out soda and juices for water.  

Limit processed and sugary foods, opting instead for whole, nutrient-dense options.

Practice stress management techniques such as mindfulness, deep breathing, or yoga.  Get outside in nature, go for a walk, reconnect with a friend who makes you happy. 

Ensure you get enough sleep by establishing a regular bedtime routine free from screens and distractions.

We continue to uncover new information about the ways in which the gut microbiome influences health.  Dysbiosis has been linked to autoimmune conditions such as rheumatoid arthritis, lupus, and type 1 diabetes.  The gut-brain axis is also being studied in relation to conditions like autism and Alzheimer’s disease.  Researchers are exploring how changes in gut bacteria may affect brain function and development.  Correcting imbalances in the microbiome could offer new treatment strategies for these conditions. Also, the gut microbiome plays a role in how we process nutrients and store fat, leading to new potential therapies for obesity and metabolic disorders.

At LIW, we believe that your health is more than just the absence of disease.  By taking steps to improve your gut health, you can enhance not only your digestive function but also your immune system, mental clarity, and overall quality of life. With a little mindfulness around your diet and lifestyle, you can cultivate a healthy gut that supports your well-being for years to come.

For more information, check out some of our podcast episodes!  Know someone with gut issues?  Share this post with them and help them on their well-being journey. 

Let’s be well…together.