Gut Health 101: Why Your Digestion is the Root of Everything
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In recent years, gut health has moved from a fringe wellness buzzword to a cornerstone of whole-body health. As a functional dietitian, I’ve seen firsthand how digestive issues like bloating, constipation, or reflux often go hand-in-hand with fatigue, anxiety, brain fog, and stubborn weight gain.
But here’s the kicker—many of these symptoms aren’t just annoyances. They’re signals that your gut may be out of balance.
Why Gut Health Matters
Your gut is more than a food-processing tube. It’s home to:
70% of your immune system
95% of your serotonin production
Trillions of microbes that affect your metabolism and mood
When this system gets out of whack—due to stress, processed foods, antibiotics, or poor sleep—you may experience everything from emotional eating to autoimmunity.
Signs Your Gut Might Need Support
Bloating or gas after meals
Sugar cravings or carb crashes
Fatigue despite adequate sleep
Skin issues like eczema or acne
Anxiety or depression without clear triggers
First Steps to a Happier Gut
🌿 Start With Simplicity: Limit Ultra-Processed Foods
Processed foods high in additives, emulsifiers, and refined carbs disrupt the gut lining and microbiome. Before adding in supplements or high-fiber foods, simplify. Base meals around whole, minimally processed ingredients to reduce gut stress.🧘♀️ Support the Gut-Brain Axis With Stress Soothers
Stress impacts motility, stomach acid production, and microbiota balance. Simple practices like diaphragmatic breathing before meals, walking, or guided journaling can immediately support gut function—without dietary changes.🥄 Chew Thoroughly and Eat Without Distractions
Chewing signals digestive secretions and reduces the burden on the stomach and small intestine. Slowing down, removing screens, and eating mindfully can reduce post-meal bloating in people with gut sensitivity.💧 Hydrate Properly (But Not Excessively With Meals)
Dehydration leads to sluggish motility and hard stools. Aim for 2.3–3 L/day, sipping throughout the day. Limit chugging large amounts of water during meals, which can dilute stomach acid and impair digestion.🥣 Trial a Gentle Morning Gut Routine
Instead of lemon water or apple cider vinegar (which can be harsh), try warm ginger tea, chamomile, or a scoop of aloe vera juice. These options soothe the gut lining and prep the GI tract without overstimulation.🚫 Be Cautious With “Gut Health” Fads
Probiotics, kombucha, high-fiber bars, and fermented foods can backfire if your gut is inflamed or overgrown (e.g., SIBO). Instead of blindly adding, assess symptoms and consider working with a practitioner (like me!) to tailor your gut plan.🧾 Keep a Symptom & Food Journal
Not to obsess or restrict, but to observe patterns. Note meal timing, stress levels, and stool quality. This becomes a powerful tool for root cause work and meal customization later.Want More?
Download my free “Daily Gut Checklist” to start improving your digestion in under 10 minutes a day.
I’ll be diving deeper into gut-friendly meals, gut-brain connection, and how growing your own food can heal your microbiome—so stay tuned!
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Created by Kea Schwarz, MS, RD – Dietitian + Homestead Herbalist.
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