Why Gut Health Matters — And How to Start Healing Yours

Recently, a client and I were discussing some sinus issues she’d be having and how the daily nose flushing (hello neti pot!) was making her uncomfortable. She had just come back from her ENT (ear, nose & throat doc) and they recommended a probiotic for her sinuses.  A what?!  Who even knew such a thing existed?  I certainly didn’t, but as I said to her, I guess it’s part of our microbiome* –  I thought, wow, what else don’t we know?  

I'm determined to ferment things we pick from the garden this summer!

[def: microbiome: refers to the collection of trillions of microorganisms—including bacteria, viruses, fungi, and other microbes—that live in and on your body. While we have microbiomes in various parts of the body (like the skin, mouth, and lungs), the one most of us know is the gut microbiome in our intestines.]

We’ve all heard of probiotics for gut health and to aid digestive issues. You may have even been told to take a probiotic after being on antibiotics to rebuild the good bacteria in your system. (Antibiotics can kill the harmful and the good bacteria) Like the definition above states, your gut is home to trillions of microbes that affect everything from digestion and nutrient absorption to mood, immunity, and inflammation. When your gut is out of balance, (like with antibiotics) it can ripple through your entire body. But the good news? You can support and heal your gut.

Why Gut Health Is So Important

The gut, often referred to as the “second brain,” has a massive impact on both physical and mental well-being. A healthy gut:

• Supports immune function

• Reduces inflammation

• Affects mood and mental clarity (hello, gut-brain connection!)

• Improves digestion and nutrient absorption

• Regulates hormones

If your gut is out of balance (often referred to as “dysbiosis”), you might notice symptoms like:

• Bloating, gas, or irregular digestion

• Food sensitivities

• Low energy or brain fog (for me and my years of gluten-gut reaction, I didn’t even recognize the brain fog until I stopped eating wheat)

• Skin issues like acne or eczema (see above, ditto)

• Cravings, especially for sugar or carbs

• Mood swings or anxiety

  
  

Check In on Your Gut Health

I know I’m a broken record, but how often do you give yourself time to pause and actually notice how you feel?  Most of us just power through the day, eat what we eat and feel how we feel.  When you give yourself a chance to notice it, your body talks to you — especially through your gut. Pay attention to:

• Digestion: Are you bloated after meals? Are you regular?

• Energy: Do you feel sluggish after eating?

• Skin and Mood: Are you noticing breakouts, rashes or more anxious thoughts?

• Cravings: Are you constantly craving sugar or highly processed foods?

These can all be signs that your gut needs some support.

How to Optimize Gut Health

Let’s keep it simple because, let’s be honest, if it’s hard you probably won’t do it. And, before you think maybe doing anything is too hard, do you really want to be gassy and bloated??

1. Eat More of the Good Stuff:

• Fermented foods like sauerkraut, kimchi, kefir, and yogurt help populate your gut with beneficial bacteria. I tried a new fermented coconut yogurt recently … sooo good.

• Bone broth is rich in gelatin and amino acids that help heal the gut lining.

• Collagen supports the integrity of the gut barrier and may help reduce inflammation.

• High-fiber foods like leafy greens, flaxseeds, chia seeds, and legumes feed the good bacteria in your gut.

  
  

2. Avoid or have in limited amounts:

• Refined sugar

• Highly processed foods

• Excess alcohol

• Artificial sweeteners

• Gluten or dairy (for some people — it’s worth noticing how your body reacts, sometimes healing the gut lining helps you tolerate certain foods. Heal the gut and suddenly you don’t feel bloated when you eat XX – maybe it wasn’t the food after all, maybe your gut just needed a break!)

  
  

3. Mind Your Stress Levels:Chronic stress can disrupt your gut microbiome. Regular daily movement, meditation, deep breathing, or whatever helps you feel grounded can even help your microbiome!

What Happens When You Start Healing

As you begin to prioritize your gut, you might notice:

Less bloating and more regular digestion

Clearer skin

Fewer food cravings

Better sleep

More stable moods and improved focus

More energy throughout the day

It’s not just about what you eat — it’s about what your body can absorb. A healthy gut helps you get the most nutrition out of the good food you're already eating!