We’re talking about gut health more than ever, but are our guts actually getting any healthier? It seems everyone and their mum is chatting about the microbiome, yet at the same time more and more people are struggling with digestive symptoms like bloating, constipation, reflux and sudden food sensitivities, not to mention a range of other ‘mysterious’ symptoms like eczema, brain fog, dysregulated cycles, autoimmune conditions and fatigue. 
 
Our digestive system is involved in far more than simply breaking down food. It interacts with the immune system, nervous system, hormones and even our mood. It can be tempting to focus only on getting rid of the symptom, but from an integrative health perspective we need to ask: why is this symptom happening in the first place?
 
Rather than looking for one magic food or supplement, supporting gut health is about creating the best conditions for digestion, elimination and the gut microbiome to function. 
 

1. Eat a diverse range of whole foods

Your gut microbiome is made up of trillions of microorganisms, and different microbes thrive on different types of food. Instead of becoming overly focused on whether one particular food is “good” or “bad” for your gut, aim for a variety of plant-based whole foods. Rotate different vegetables, fruits, whole grains, legumes, nuts, seeds and other minimally processed foods in your diet. These plant foods provide different types of fibre to feed our different bacteria, which in turn support diversity in your microbiome and keep your gut lining nice and healthy. 
 
If you currently have significant digestive symptoms, however, suddenly increasing fibre could provoke your symptoms. Work with a practitioner to address your gut function and introduce changes gradually.
 

2. Foster a heathy digestion routine

Did you know that stress will literally shut off your digestive process?
 
Eating while rushing, working, scrolling or feeling stressed about something can make it harder to switch into the “rest and digest” state your body needs for efficient digestion.
Try slowing down before meals, take a few breaths, sit down properly, chew your food thoroughly and give yourself enough time to actually eat. The best way to eat is with other people or yourself in a quiet and calm environment. Avoid eating with too many screens or while on your phone!
 

3. Prioritise regular bowel movements

Most humans are walking around with 5-7kg of waste inside their colon — yikes! Elimination is an important part of digestive health. We should be having 2-3 bowel movements per day (after meals), and less than that is actually a sign of constipation. 
Regular bowel movements are influenced by hydration, fibre intake, movement, food choices, stress and the health and motility of the digestive system. If you're regularly constipated, don't simply accept it as “normal for you”. 
 

4. Support your gut-brain connection

Your digestive system and nervous system are in constant communication through the gut-brain axis. We even talk about this relationship through everyday language, such as getting “butterflies in your tummy” when you’re nervous about something. 
 
Sleep, movement, time in nature, breath, connection with your favourite humans, yoga, relaxation and adequate recovery can all be part of a gut-supportive lifestyle. You don't need to completely eliminate cortisol from your life; stress happens, and it’s a normal part of being a human. In fact, our cortisol is absolutely supposed to rise at certain times of the day. Instead, look for regular opportunities to signal safety and recovery to your brain so that you get a balance of being in both sympathetic and parasympathetic mode. 
 

5. Be mindful about supplements

The supplement aisle can make gut health seem complicated: probiotics, digestive enzymes, prebiotics, antimicrobials, fibre powders and dozens of other products all promise to help.
Yet, supplementing for gut health should only be guided by knowing what’s going on in your body first, not blindly popping capsules because it’s trending on the ‘gram. Probiotics, for example, can cause more harm than good if your digestive symptoms like bloating or gas are caused by an overgrowth of bacteria. 
 
Ground into creating the foundations for a healthy gut with everything else in this article first. Don’t jump straight into supplementation, particularly if you’re experiencing symptoms. Work with a practitioner who can help run a lab and work with you on what the exact cause of your symptoms is. 
 

6. Look beyond the gut itself

Digestive symptoms don't originate solely in the digestive tract. Sleep, stress, diet, medications, hormones, movement, hydration and our environment all influence how the gut functions, from damaging the gut lining through inflammation to causing dysbiosis of your microbiome. 
 
For example, persistent bloating isn't necessarily evidence of one specific “root cause”. It can have many possible explanations and come back to certain aspects of your environment and lifestyle which are specific to you. I myself wasted so much time and money following fads or random advice I read in a book for my digestive symptoms when I was younger. Working with a practitioner not only gives you the data on your individual body and gut but also looks at your entire health history, lifestyle and environment, and when you have all that information you can that address what the problems are and actually bring your gut back into balance. 


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