Gut Health 101: How to Fix Your Stomach and Feel Amazing

What’s the Deal with Gut Health?

Recently I have been supporting a few clients suffering from various gut or digestive health issues. This ranges from irritable bowel syndrome (IBS), Gastroesophageal Reflux Disease (GERD), and Inflammatory Bowel Disease (IBD), or put simply they presented with symptoms such as stomach cramps, diarrhoea etc. This was the inspiration for this article. An opportunity to share a guide to supporting gut health.

Did you know that over 40% of the world’s population suffer from some form of gut health problem.

Let’s start by defining the gut. Your gut isn’t just where food goes to get broken down, it’s the control centre for digestion, immunity, and even your mood. That right mood. The "gut-brain axis" describes a two-way communication between the gut and the brain, where gut health significantly impacts mood and mental well-being. Back to the gut as a whole, so picture it as a tiny ecosystem, filled with trillions of bacteria working hard to keep things running smoothly. When this balance is off, you might experience bloating, fatigue, or even brain fog. Not fun, right?

Female hand on stomach

Why Should You Care?

Your gut does way more than just process food, it’s like the command centre for your whole body. A happy gut means better digestion (bye, bloating!), a stronger immune system (since 70% of it lives in your gut), and less inflammation, which can help prevent long-term health issues.

Ever felt exhausted, bloated, and just "off" without knowing why? I once spent weeks feeling sluggish, constantly craving sugar, and struggling to focus. Turns out, my gut was completely out of balance thanks to a steady diet of processed snacks and stress-fuelled coffee binges. After making a few changes more fibre, probiotics, and cutting back on junk my digestion improved, my energy bounced back, and I felt like myself again. The gut affects everything, and when it’s unhappy, you’ll know it. Take care of it, and it’ll take care of you!

7 Easy Ways to Improve Gut Health

If your stomach has been staging a rebellion, don’t worry as you can turn things around with a few simple tweaks. Here’s how I did it:

1. Eat More Fiber (Your Gut’s Favourite Fuel)

I used to snack on whatever was convenient—chips, crackers, you name it. But when I started adding more fibre to my diet, my digestion improved almost overnight. Now, my mornings start with a fibre-packed smoothie (bananas, chia seeds, and oats), and I make sure every meal includes whole foods like leafy greens, quinoa, or lentils. Fibre feeds the good bacteria in your gut, keeping everything running smoothly.

2. Get the Right Kind of Bacteria (Probiotics & Prebiotics)

For a long time, I thought yogurt was the only probiotic option. But after some research, I started experimenting with fermented foods like kimchi and sauerkraut, and I swear my digestion has never been better. Adding prebiotic foods like garlic and onions to my meals also helped,

Processed junk food on table

turns out, feeding the good bacteria is just as important as adding new ones!

3. Cut Back on Processed Junk

This one was tough. I used to grab energy bars and quick snacks, thinking they were healthy. But after checking the labels and realizing how much sugar and artificial junk they contained; I switched to whole food snacks like nuts and fruit. Within days, I felt less bloated and more energized.

4. Stay Hydrated

I was guilty of drinking way too much coffee and not enough water. When I started aiming for 2-3 litres of water a day, my digestion improved dramatically. Now, I keep a water bottle with me at all times and swap out my afternoon coffee for herbal when feeling fancy (peppermint and ginger are great for gut health!).

5. Balance Your Plate

Before I focused on gut health, my meals were all over the place, sometimes heavy on carbs, sometimes all protein, and often lacking in healthy fats. Now, I make sure my meals have a good mix: grilled salmon with roasted sweet potatoes and avocado, or a chickpea salad with olive oil and whole-grain bread. This balance keeps my digestion steady and my energy levels up.

6. Slow Down & Chew Your Food

I used to eat in a rush for example working at my desk, scrolling on my phone, barely chewing. Then I learned that digestion starts in the mouth. Now, I take my time, chew properly, and actually enjoy my food. The difference? Less bloating, better digestion, and I feel full faster.

7. Try Intermittent Fasting

At first, the idea of fasting sounded impossible. But I started small, just 12 hours overnight, then gradually increasing to 14:10. It gave my gut a break, and I noticed less bloating and more steady energy throughout the day. Now, I listen to my body and use intermittent fasting when I feel I need it.

Final Thoughts

So, we have established that our gut is like a thriving garden, it needs the right balance of nutrients, hydration, and care to flourish. Ignore it, and weeds (inflammation, poor digestion, fatigue) start taking over. But nurture it with whole foods, probiotics, and mindful eating, and you’ll see the benefits ripple across your whole body and entire life in fact. We are talking better energy, clearer thinking, and a stronger immune system.

The key is to start small. Swap out a processed snack for some fibre-rich fruit. Add a probiotic food to your daily routine. Drink a little more water. Over time, these small shifts add up to big improvements in how you feel.

And don’t stress about perfection, nobody’s gut is flawless 100% of the time, myself included. As I always remind my clients, life happens, and sometimes you’ll indulge in that extra slice of pizza or go a little heavy on the coffee or even chocolate bar. The goal isn’t to be restrictive, but to create habits that keep your gut balanced most of the time. Listen to your body, make adjustments as needed, and enjoy the process of feeling better from the inside out.

References:

1. Mayer, E. A. (2016). The Mind-Gut Connection. Harper Wave.

2. Sonnenburg, J. & Sonnenburg, E. (2015). The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health. Penguin Books.

3. Turnbaugh, P. J. et al. (2006). "An obesity-associated gut microbiome with increased capacity for energy harvest." Nature, 444(7122), 1027-1031.

4. Bischoff, S. C. et al. (2014). "Intestinal permeability – a new target for disease prevention and therapy." BMC Gastroenterology, 14, 189.