What is gut health?

Your gut is home to more microorganisms than there are stars in the Milky Way, with an estimated 30-40 trillion bacteria living inside the digestive tract. Collectively, these microbes weigh up to 2 kilograms and function almost like a hidden organ, influencing digestion, immunity, metabolism, and even brain signalling.

This vast internal ecosystem is known as the gut microbiome, and its balance plays a central role in overall health. When the gut microbiome is diverse and well-regulated, it supports normal bodily processes. When it is disrupted, health impacts may extend far beyond the digestive system.

Gut health refers to how effectively this system functions, including how well food is digested, nutrients are absorbed, and immune and inflammatory responses are regulated.

Understanding gut health has become an important focus in modern medicine, with growing evidence linking the gut to immune health, mental wellbeing, metabolic function, and chronic disease risk. For many people, improving gut health can be an important step toward better overall health.

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Understanding the gut microbiome

The gut microbiome is made up of beneficial and pathological types of bacteria, viruses, fungi, and other microorganisms. The beneficial species help break down food, produce essential nutrients, regulate inflammation, and protect against harmful pathogens. While the pathological species release toxins and chemicals that can harm your digestive system and have a negative effect on your mental wellbeing, hormone production and digestion.

Each person’s gut microbiome is unique and influenced by factors such as genetics, diet, environment, and lifestyle. 

A healthy gut microbiome is typically diverse, meaning it contains a wide range of beneficial microorganisms working in balance. This microbial diversity is a key marker of good gut health, whereas reduced diversity is associated with a range of health conditions.
 

Why gut health matters

The gut is closely connected to many vital systems in the body:

• Immune function: Approximately 70% of the immune system is located in the gut, where beneficial bacteria help regulate immune responses. 
• Brain and mood regulation: The gut and brain communicate through the gut-brain axis, influencing mood, stress responses, and cognitive function. 
• Metabolic health: Gut bacteria play a role in how the body processes energy, regulates blood sugar, and stores fat. 

When gut health is compromised, these systems may also be affected.

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What can affect your gut health?

Several internal and external factors can influence the balance of the gut microbiome.

Diet and nutrition

Diets high in ultra-processed foods may negatively impact gut bacteria diversity. Fermented foods play a pivotal role in increasing the diversity of the microbial community in the gut.

Stress

Chronic stress can alter gut motility, increase gut permeability, and disrupt microbial balance. Studies show that psychological stress can directly influence gut bacteria composition.

Medications

Certain medications, particularly antibiotics, can significantly alter gut bacteria by reducing both harmful and beneficial microbes. Repeated or unnecessary antibiotic use may have longer-term effects on microbiome diversity.

Sleep and lifestyle habits

Poor sleep quality and limited physical activity are associated with changes in gut microbiome composition.

Illness and medical conditions

Gastrointestinal conditions and chronic diseases can affect gut health, sometimes requiring medical assessment and targeted support.

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Effects of poor gut health

The effects of poor gut health can vary from mild digestive discomfort to broader systemic symptoms. 

Common signs of poor gut health may include:

• Bloating, gas, constipation, or diarrhoea
• Food sensitivities or intolerances
• Fatigue or low energy levels
• Frequent infections or reduced immune resilience
• Skin concerns such as eczema or acne
• Changes in mood or increased stress sensitivity

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Brief tips to support gut health

While gut health can be complex, small, consistent changes may help support a healthier microbiome.

Prioritise fermented and high dense nutrient foods 

Foods such as yoghurt, kefir, kimchi, and sauerkraut contain live microorganisms that may support microbial diversity when consumed as part of a balanced diet. Fermented vegetables and dairy introduce beneficial microbes and help populate the gut. The more diverse the fermented foods, the more diverse the gut microbiome becomes. High dense nutrient food such as organic protein, eggs, and organ meats provide nutrients that nourish the body while reducing stress on the digestive system.

Manage stress

Techniques such as mindfulness, gentle movement, and adequate rest can help regulate the gut-brain axis.

Seek professional guidance

Persistent gut symptoms should be assessed by a qualified healthcare professional. Individualised care is important, as gut health needs vary significantly between individuals.

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Supporting your gut health with professional care

If you’re experiencing digestive dysfunction, autoimmune conditions, mental health challenges or chronic illness linked to gut health imbalances, you may benefit from a gut health assessment with our GAPS coach.

‍GAPS (Gut and Psychology Syndrome) is a nutritional protocol that aims to help heal the gut lining, restore beneficial bacteria and address the root causes of digestive dysfunction, autoimmune conditions, mental health challenges and chronic illness.

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📅 Schedule a gut health consultation.

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Disclaimer

All information is general and not intended as a substitute for professional advice.  

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