By Caitlynn Crichton
Have you ever noticed how your stomach can feel “off” when you’re stressed, tired, or run down? Or how your energy, skin, and even mood can shift when your digestion isn’t quite right? That’s because your gut isn’t just where digestion happens, it’s deeply connected to almost every part of your health.
It’s where nutrients are absorbed, immune defences begin, and communication between the body and brain is constantly taking place. When the gut is balanced, we tend to feel more vibrant, clear-headed, and emotionally steady. But when it’s not, subtle signs often appear, and your body starts gently (or even aggressively) asking for attention.
Why Your Gut Matters
Your gut is home to trillions of microorganisms; bacteria, yeasts, and other microbes that make up what’s called the microbiome. These tiny organisms help digest food, produce vitamins, and influence everything from immunity to mood regulation1
Through the gut–brain axis, your digestive system constantly communicates with your nervous system. This is why you might feel “butterflies” before a big event or lose your appetite when you’re anxious. Likewise, ongoing stress can affect digestion, while poor gut health can in turn influence how we feel emotionally2
A healthy gut environment also supports detoxification, hormone metabolism, and even skin clarity; it’s truly central to how the rest of the body functions3
Subtle Signs Your Gut Might Need a Little Support
You don’t need to have severe digestive issues to benefit from caring for your gut. Often, the body will give us gentle cues that gut balance may be shifting. You might notice:
• Bloating, discomfort, or irregular bowel movements
• Changes in appetite or food cravings
• Feeling unusually tired after meals
• Sensitivity to certain foods or noticing that some foods don’t sit well with you
• Increased irritability or low mood
• Skin flare-ups or dull complexion
• Recurrent colds or lowered immunity
These are not diagnoses, just signals that your gut may be asking for a bit of extra nourishment
and attention
Foundations for a Healthy Gut
When it comes to supporting the gut, the basics make the biggest difference. Before reaching for supplements, herbs, or restrictive diets, focusing on everyday habits can create real change.
1. Eat Whole, Colourful Foods
Include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds. Fibre acts as food for your beneficial gut bacteria, helping them thrive. Aim for diversity, different colours on your plate mean a wider range of nutrients and prebiotics. Slow-cooked meats can also be gentle on digestion and nourishing for the gut.
2. Prioritise Protein and Healthy Fats
Protein helps stabilise blood sugar and maintain energy. Aiming for roughly 1g of protein per kilo of body weight can be a helpful guideline. Healthy fats, like avocado, olive oil, and fish, support gut lining integrity and hormone balance
3. Stay Hydrated
Water helps with digestion, nutrient absorption, and natural detoxification. Aiming for around 2.5L daily is a good starting point; even mild dehydration can slow down your digestive system.
4. Manage Stress and Slow Down When Eating
Digestion starts in the nervous system. If you’re rushing or stressed, your body is in “fight or flight” mode, not “rest and digest.” Prioritise eating mindfully: take a couple of deep breaths before meals, chew thoroughly, enjoy your food without distractions, and eat until you’re satisfied, notstuffed.
5. Move Your Body
Gentle, regular movement, like walking, yoga, or stretching, supports healthy bowel function, circulation, and natural detoxification pathways. Aiming for around 30 minutes, three to four times per week, is a great place to start.
6. Be Kind to Your Microbiome
Limit ultra-processed foods, refined sugars, and excessive alcohol, which can disrupt microbial balance. Include probiotic-rich foods such as yoghurt, kefir, sauerkraut, or miso when tolerated to help nourish beneficial gut bacteria.
When to Seek a Little Extra Guidance
If you’ve been feeling that something isn’t quite right with your digestion, maybe your energy is low, your mood feels flat, or your gut symptoms are becoming more frequent, you don’t have to figure it out alone.A naturopath can help uncover what might be contributing to those patterns and support your body’s natural capacity to rebalance itself. This may include gentle herbal support, nutrient replenishment, and personalised diet and lifestyle strategies tailored to your needs.
Your gut health is an ongoing relationship, one built on awareness, nourishment, and small daily choices. When you start listening to what your body is telling you, it often responds in remarkable ways.
If you're looking for additional support, begin with our 6 Week Gut + Skin Reset.
By Caitlynn Crichton
References
1. Shabani, M., Ghoshehy, A., Mottaghi, A. M., Chegini, Z., Kerami, A., Shariati, A., & Taati
Moghadam, M. (2025). The relationship between gut microbiome and human diseases:
mechanisms, predisposing factors and potential intervention. Frontiers in Cellular and
Infection Microbiology, 15. https://doi.org/10.3389/fcimb.2025.1516010
2. Lu, S., Zhao, Q., Guan, Y., Sun, Z., Li, W., Guo, S., & Zhang, A. (2024). The communication
mechanism of the gut-brain axis and its effect on central nervous system diseases: A
systematic review. Biomedicine & Pharmacotherapy, 178, 117207–117207.
https://doi.org/10.1016/j.biopha.2024.117207
3. Mahmud, Md. R., Akter, S., Tamanna, S. K., Mazumder, L., Esti, I. Z., Banerjee, S., Akter, S.,
Hasan, Md. R., Acharjee, M., Hossain, Md. S., & Pirttilä, A. M. (2022). Impact of gut
microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and
skin diseases. Gut Microbes, 14(1). https://doi.org/10.1080/19490976.2022.2096995
4. Wei, L., Singh, R., Ro, S., & Ghoshal, U. C. (2021). Gut microbiota dysbiosis in functional
gastrointestinal disorders: Underpinning the symptoms and pathophysiology.
JGH Open,
5(9). https://doi.org/10.1002/jgh3.12528