Your Gut & You

If you’re a busy juggling work, family, and a to-do list that never seems to end, chances are your gut has been whispering (or shouting) for attention. Bloating, irregular digestion, low energy, stubborn weight, brain fog— all can be linked to imbalances in the gut microbiome.

The good news? You don’t need a total lifestyle overhaul. A few small, science-backed habits can help reset your digestive system and support a calmer, more energized you.

1. Feed Your Microbiome With “Smart Fibres”

Your gut thrives on prebiotic fibers— the special plant fibres that feed your good bacteria.
Research consistently shows that diets richer in prebiotics (like inulin, resistant starch, and GOS) increase microbial diversity, which is strongly associated with improved digestion, better immune function, and even more stable mood.

What the science says:
A systematic review in Nutrients found that prebiotics like inulin, GOS, and resistant starch increase beneficial Bifidobacteria and improve digestive comfort and regularity (Slavin, 2013; Healey et al., 2018).
Higher microbial diversity is consistently associated with better metabolic health, digestion, and immune balance (Liu et al., Nature, 2021).

Try adding:

• Chia seeds

• Oats

• Garlic & onions

• Banana (especially slightly green!)

• Cooked-and-cooled potatoes

Even one prebiotic-rich food per day can make a difference.

2. Regulate Stress to Regulate Digestion

Did you know that women are especially sensitive to the gut–brain axis, the communication pathway between your digestive system and your nervous system?

High cortisol (hello, busy schedule) can slow digestion, disrupt appetite, and reduce the growth of beneficial microbes. Stress increases cortisol, which alters gut motility, permeability, and bacterial balance. This connection is well-documented (Foster et al., Trends in Neurosciences, 2017).
Chronic stress also increases inflammation and worsens IBS symptoms (Chitkara et al., Gastroenterology, 2008).

Quick “stress resets” that support gut balance:

• 5-minute breathwork breaks

• A short walk after meals (“micro-movement” is trending for a reason)

• Magnesium-rich foods like pumpkin seeds or leafy greens

These habits help calm the nervous system, which in turn helps keep your gut rhythm steady.

3. Prioritize Sleep, It’s Gut Rehab at Night

Studies show that poor sleep alters the microbiome and increases inflammation markers. Women especially ages 25–55 often experience sleep disruptions due to hormones, stress, or schedule overload, and the gut pays the price. Studies show that sleep deprivation reduces microbial diversity, increases inflammatory gut markers, and worsens metabolic outcomes (Zhan et al., Frontiers in Psychiatry, 2020).
Even one disrupted night can shift the microbiome (Benedict et al., Molecular Metabolism, 2016).

Try:

• Going to bed and waking at the same time daily

• Reducing screens 1 hour before bed

• Herbal teas like chamomile or lemon balm

Even one extra hour of quality sleep can improve gut motility and reduce bloating.

4. Increase Polyphenols, The Microbiome’s “Superfood”

Polyphenols, antioxidants found in colourful plants, act like fuel for beneficial bacteria. They reduce inflammation and help “good bugs” flourish. They are also linked to improved metabolism and reduced abdominal bloating

What the science says:
Polyphenols enhance gut microbial diversity, reduce inflammation, and increase short-chain fatty acid (SCFA) production, which supports metabolic and gut health (Cardona et al., Annual Review of Food Science and Technology, 2013). Berries, green tea, olive oil, and dark chocolate are all shown to boost helpful microbes like Lactobacillus and Bifidobacteria.

Simple swaps like adding berries to breakfast can make a measurable difference.

Think:

• Berries

• Green tea

• Dark chocolate

• Olive oil

• Colourful vegetables (“eat the rainbow” is trending for a reason!)

5. Supplements That Support a Healthy Gut

Certain supplements have strong scientific support for enhancing gut balance, easing bloating, and improving digestion.

• Probiotics (Clinically Studied Strains)

Human studies show specific strains like Lactobacillus rhamnosus GG, Bifidobacterium lactis, and Lactobacillus plantarum can help with:

• regularity

• bloating

• digestive comfort

• immune support

Look for a multi-strain formula with CFUs in the billions and clinical research behind the strains (not just generic blends) like this one:

• Prebiotics (Inulin, FOS, GOS)

These feed beneficial bacteria and are often more impactful long-term than probiotics alone. Science:
Meta-analyses show prebiotics increase beneficial bacteria, improve bowel regularity, and reduce digestive discomfort (Gibson et al., Journal of Nutrition, 2017).

Clinical research shows that prebiotics:

• increase microbial diversity

• support regular bowel movements

• reduce gastrointestinal discomfort

A combo of probiotics + prebiotics (a “synbiotic”) is a powerful option like seen here:

• Digestive Enzymes

Great for those who experience bloating after meals or eat on the run.

Enzymes like:

• amylase

• protease

• lipase

• lactase

help break down fats, proteins, and carbs, reducing gas and discomfort.

• L-Glutamine

Evidence suggests L-glutamine can support the intestinal lining, reduce gut inflammation, and improve overall digestive function— especially beneficial for stressed or over-scheduled lifestyles.

Science:
Glutamine is the primary fuel for intestinal cells and helps maintain the gut barrier (Kim & Kim, Nutrients, 2017).
Supplementation has been shown to improve intestinal permeability (“leaky gut”) (Ziegler et al., Critical Care Medicine, 2002).

• Magnesium Glycinate

Supports:

• smoother digestion

• reduced stress (gut-brain axis again!)

• improved regularity

Nourish Your Gut, Nourish Your Life

If you’re ready to feel lighter, clearer, and more energized, start with just one shift this week — a daily prebiotic food, a probiotic supplement, or a simple habit like a post-meal walk.

Your gut is your second brain. Treat it well, and it will take care of you.

References:

Ahmed, M., Prasad, J., Gill, H., Stevenson, L., & Gopal, P. (2020). Effect of Bifidobacterium lactis on constipation and bloating in adults: A randomized controlled trial. BMJ Open Gastroenterology.

Benedict, C., Vogel, H., Jonas, W., et al. (2016). Acute sleep deprivation reduces energy expenditure in healthy men. Molecular Metabolism.

Cardona, F., Andrés-Lacueva, C., Tulipani, S., Tinahones, F., & Queipo-Ortuño, M. (2013). Benefits of polyphenols on gut microbiota and implications in human health. Annual Review of Food Science and Technology.

Chitkara, D., Talley, N., & Locke, G. (2008). Stress and its association with functional gastrointestinal disorders. Gastroenterology.

Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress and the gut-brain axis: Regulation by the microbiome. Trends in Neurosciences.

Gibson, G. R., Hutkins, R., Sanders, M. E., et al. (2017). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Journal of Nutrition.

Healey, G., Brough, L., & Wallace, A. (2018). Probiotic supplementation increases the abundance of beneficial bacteria. Nutrients.

Johanson, J. F., & Kralstein, J. (2007). Chronic constipation: Prevalence, management, and patient outcomes. Alimentary Pharmacology & Therapeutics.

Kim, M. H., & Kim, H. (2017). The roles of glutamine in the intestinal barrier and intestinal immune system. Nutrients.

Liu, Y., et al. (2021). Gut microbiome diversity and metabolic health in humans. Nature.

Markowiak, P., & Śliżewska, K. (2017). Effects of probiotics, prebiotics, and synbiotics on human health. Nutrients.

Niedzielin, K., Kordecki, H., & Birkenfeld, B. (2001). A controlled, double-blind trial of Lactobacillus plantarum in irritable bowel syndrome. European Journal of Gastroenterology & Hepatology.

Peura, D., Webb, D., & Barkin, J. (1989). Digestive enzyme therapy for disorders of digestion. Digestive Diseases and Sciences.

Segers, M., & Lebeer, S. (2014). Lactobacillus rhamnosus GG: Mechanisms of probiotic action and clinical applications. Microbial Cell Factories.

Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients.

Zhan, X., et al. (2020). Sleep deprivation and its impact on the gut microbiome. Frontiers in Psychiatry.

Ziegler, T. R., et al. (2002). Glutamine supplementation and intestinal permeability. Critical Care Medicine.

Remember: Always talk to your healthcare provider before taking any supplements and stick to the dosage recommended.