Have you ever heard the phrase “trust your gut”? It turns out that it’s more than just a saying. Our gut does so much more than just digest food—it’s home to a powerful community of organisms that play a role in everything from immunity to mood regulation and energy levels. This bustling “mini-ecosystem” inside us, known as the gut microbiome, is composed of trillions of bacteria, fungi, and other microorganisms that support and regulate our bodies in countless ways. Each of these tiny residents has its role, working together to influence digestion, immune function, and even our brain health.
When I first started learning about the microbiome, I was captivated. Who would think that the balance of bacteria in our intestines could impact our whole body? It sounds like science fiction, yet it’s true: our health thrives when this delicate balance of “good” and “bad” bacteria is maintained. But when the balance is off—due to stress, poor diet, antibiotics, or lifestyle habits—our gut lets us know, often through discomfort like bloating, fatigue, mood changes, and even skin issues. This imbalance can contribute to digestive disorders and more, impacting how we feel physically and emotionally.
The gut microbiome isn’t just about avoiding digestive issues. Recent research reveals connections between the gut and almost every other system in the body. For example, a healthy gut can support a stronger immune system, helping us fend off illnesses better. It’s also tied to mental clarity and a balanced mood, thanks to the gut-brain axis—a two-way communication network that links our gut and brain. This connection is why you might feel butterflies before a big event or experience a “gut feeling” about something. Scientists call the gut our “second brain” because of its impact on mood, stress response, and overall mental health.
Taking care of our gut health can transform our overall wellness. By nurturing this ecosystem, we’re supporting digestion and promoting resilience, energy, and mental clarity. It’s easier than it may seem, too! With a few lifestyle tweaks and mindful choices, we can take steps to bring our microbiome into balance and feel the incredible difference it makes. So, let’s dive deeper into understanding the microbiome, why it’s so important, and practical ways we can support it daily. I promise the journey is simpler than you’d think. What are the benefits? Life-changing!
Understanding the Microbiome: A Mini Ecosystem in Action
The microbiome is an entire world within us—a vibrant community of trillions of microorganisms that primarily reside in our gut. Think of it as a small, bustling city that supports and maintains vital functions. These microorganisms, including bacteria, fungi, viruses, and other microbes, all work together to keep our bodies running smoothly. They help break down the food we eat, produce essential vitamins like K and B12, regulate immune responses, and protect us from harmful bacteria. When this community is balanced, it plays a key role in digestion, immunity, energy, and even mental health. But when disrupted, it can throw our system off, making us more prone to issues like bloating, fatigue, inflammation, and even mood swings.
What’s truly remarkable is that every person’s microbiome is unique. Like our fingerprints, our microbial makeup is influenced by various factors—genetics, environment, diet, birth method, and even exposure to pets. For instance, babies born vaginally are exposed to different bacteria during birth than those delivered via C-section, and this initial exposure can shape their microbiome’s development. This uniqueness is why people respond differently to foods or medications; some can eat certain foods without a hitch, while others might experience digestive discomfort. It’s also why gut health solutions aren’t one-size-fits-all—what works for one person’s microbiome might not work for another’s. Learning about and supporting your unique microbiome is a great step toward long-term health.
Science continues to uncover fascinating links between the microbiome and nearly every aspect of our health. For instance, recent studies suggest that the microbiome could influence how our bodies process sugar and fat, potentially playing a role in preventing metabolic conditions like obesity and type 2 diabetes. When our microbiome is in good shape, it helps break down fiber and produces short-chain fatty acids, which fuel cells in our gut and help regulate appetite and blood sugar. However, an unbalanced microbiome may struggle to manage these processes, impacting everything from metabolism to insulin sensitivity. This suggests that gut health could be a key player in managing weight and blood sugar levels, offering a new perspective on conditions historically linked solely to diet and exercise.
The microbiome’s impact extends beyond physical health into mental well-being, too. Known as the “gut-brain axis,” this connection links our digestive system to our nervous system. The gut produces neurotransmitters like serotonin (about 90% of it), which affects our mood, sleep, and emotional health. Research has shown that an unbalanced microbiome can contribute to mental health conditions like anxiety and depression by altering serotonin levels and increasing inflammation. Scientists are actively studying how restoring balance to the gut can positively impact mood disorders and even cognitive function. Essentially, the healthier our microbiome, the better we feel—physically, mentally, and emotionally.
Taking care of our microbiome isn’t about achieving perfection; it’s about creating an environment where beneficial bacteria thrive and support our overall wellness. By eating a diverse, fiber-rich diet, reducing processed foods, managing stress, and being mindful of antibiotics, we can help nurture this inner ecosystem, setting ourselves up for improved health and vitality.
Feeding Your Gut: Prebiotics, Probiotics, and Fiber
Supporting our gut health starts with the foods we eat, and three key players—prebiotics, probiotics, and fiber—can help cultivate a balanced and thriving microbiome.
Prebiotics: Feeding Good Bacteria
Prebiotics are like fuel for the beneficial bacteria in our gut. These non-digestible fibers, found in foods like garlic, onions, bananas, leeks, asparagus, and oats, pass through our digestive system to reach the colon, where they “feed” our beneficial gut bacteria. By supporting the growth of these good bacteria, prebiotics help balance our microbiome and aid in nutrient absorption, immune function, and even inflammation reduction. Research has shown that diets rich in prebiotics can improve calcium absorption, support bone health, and may even play a role in reducing anxiety and depression by nurturing the gut-brain axis.
Aiming to include at least a few prebiotic-rich foods daily is a simple yet impactful way to nurture our microbiome. Incorporate garlic and onions into savory dishes, add a banana to your breakfast, or enjoy oats as a hearty meal. Over time, you may notice improvements in digestion and mood, as these beneficial bacteria thrive with consistent support.
Probiotics: Reinforcing the Gut Army
While prebiotics nourish our existing gut bacteria, probiotics introduce live bacteria directly into our digestive system, acting as reinforcements. Found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha, probiotics are diverse strains of live bacteria that can help rebalance the gut after stress, illness, or antibiotic use, which can sometimes deplete beneficial bacteria. Studies have linked probiotics to various benefits, including enhanced immune function, improved digestion, and reduced symptoms of irritable bowel syndrome (IBS).
Incorporating probiotics can be as simple as enjoying a serving of yogurt with breakfast or adding sauerkraut to a salad. Choosing foods with live cultures or a high-quality probiotic supplement (when needed) can support a balanced microbiome. However, it’s essential to diversify probiotic sources since different strains provide different benefits, making variety a key component of a gut-friendly diet.
Fiber: The Foundation of Gut Health
Fiber is one of the most underrated yet essential nutrients for gut health. Not only does it keep our digestion moving, but fiber also plays a vital role in feeding beneficial bacteria and regulating blood sugar levels. Fiber-rich foods, such as apples, berries, beans, lentils, whole grains, and leafy greens, act like a broom in our digestive system, helping to “sweep” out waste while providing a long-lasting energy source for beneficial bacteria.
Soluble fiber in foods like oats and beans dissolves in water to form a gel-like substance that slows digestion, stabilizes blood sugar, and feeds gut bacteria. Insoluble fiber, on the other hand, adds bulk to stool, promoting regularity. Together, they form the backbone of a healthy digestive system. Research also shows that diets high in fiber are associated with lower risks of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
Incorporating these three elements into my daily diet has been transformative. Since boosting my intake of prebiotic and probiotic foods and focusing on fiber-rich meals, I’ve noticed steadier energy, improved digestion, and reduced cravings. Small changes, like adding a handful of berries to breakfast or enjoying a yogurt-based snack, make a real difference. It’s incredible how feeding our microbiome can support overall wellness, making us healthier and more energized.
The Mind-Gut Connection: Why Stress Matters
The connection between our gut and brain, known as the “gut-brain axis,” is one of the most fascinating and powerful aspects of gut health. This communication system links our central nervous system (brain and spinal cord) with our enteric nervous system (the digestive system), revealing that our gut health directly influences how we think, feel, and respond to stress. The gut-brain axis isn’t just a metaphorical connection; it’s a complex web of signals that affect everything from our stress levels to our overall mood, memory, and even immune function.
The “Second Brain” and Emotional Well-Being
The gut houses a vast network of neurons (often called the “second brain”) that communicates directly with our primary brain through the vagus nerve, which sends signals back and forth. When we experience stress, our brain releases stress hormones, which can disrupt digestion, trigger inflammation, and even alter the balance of gut bacteria. Conversely, gut imbalances—such as a reduction in beneficial bacteria or an overgrowth of harmful ones—can send distress signals to the brain, potentially leading to heightened feelings of anxiety, irritability, or even symptoms of depression. This two-way communication emphasizes that when we experience digestive discomfort, it can just as easily stem from stress as from the food we eat.
Serotonin and the “Feel-Good” Factor
One of the most surprising discoveries is that our gut produces about 90% of the body’s serotonin, which plays a crucial role in regulating mood, sleep, and even social behavior. Serotonin production in the gut is influenced by the state of our microbiome, the community of trillions of microorganisms residing in our digestive system. When our gut bacteria are diverse and balanced, serotonin levels are likely to be stable, contributing to feelings of calm and happiness. On the other hand, if there’s an imbalance, serotonin production can dip, leading to mood swings and potentially contributing to symptoms of anxiety and depression.
Managing Stress for a Balanced Gut
Given this profound mind-gut connection, managing stress is key to a healthy gut. Chronic stress weakens the gut lining, reduces blood flow to the digestive tract, and can disrupt the delicate balance of beneficial and harmful bacteria. Research has shown that practices like mindfulness meditation, deep breathing, and physical activities like yoga and walking can significantly reduce stress and, in turn, promote gut health. For example, deep breathing stimulates the vagus nerve, which triggers relaxation and increases blood flow to the digestive organs, promoting smoother digestion.
Incorporating small but consistent stress-relief habits can make a noticeable difference. Taking just five minutes a day for deep breathing or gentle stretching has helped me feel calmer and, surprisingly, has also improved my digestion. When prioritizing stress management, I experience fewer digestive issues, like bloating or discomfort, and enjoy more stable energy throughout the day.
The Gut-Immune Connection and Resilience
The gut-brain axis also influences immunity. Around 70% of our immune cells are located in the gut, making it a critical line of defense. Chronic stress can weaken this immune response, leading to a leaky gut where toxins may pass through the gut lining and trigger inflammation. By managing stress and nurturing a healthy gut microbiome through balanced nutrition, probiotics, and prebiotics, we’re also giving our immune system the strength to defend us better.
Understanding the mind-gut connection highlights the importance of viewing health as a holistic balance. When we nurture our gut, we’re also supporting our mental health, and when we manage stress, we’re creating an environment for our microbiome to thrive. This connection is a two-way street: a healthy gut supports a calm mind, and a calm mind helps maintain a balanced gut. As we learn to harness this relationship, we empower ourselves to feel better, more balanced, and more resilient.
Tips for a Happier, Healthier Gut
Ready to start supporting your gut? Here are some simple, effective steps you can take to make a real difference:
Eat More Whole Foods
Whole foods are the foundation of a healthy microbiome. Processed foods often lack fiber and are filled with additives that can disrupt gut balance. Whole foods—like fresh vegetables, fruits, whole grains, and lean proteins—give your gut the essential nutrients and fiber it needs to support healthy bacteria. Try considering each meal as a chance to nourish your microbiome with foods as close to their natural state as possible.
Prioritize Fiber
Fiber is essentially food for your beneficial gut bacteria. It keeps things moving smoothly in the digestive tract, helps regulate blood sugar, and supports satiety. Foods like beans, oats, apples, and whole grains contain the prebiotic fibers that feed healthy bacteria, helping them thrive and multiply. Aim to incorporate fiber-rich foods into your diet daily to promote digestive wellness. I think fiber is “gut fuel” that keeps everything running smoothly.
Include Fermented Foods
Probiotic-rich foods, like yogurt, kefir, sauerkraut, kimchi, and miso, are packed with live cultures of beneficial bacteria that add to your gut’s microbial diversity. These “friendly” bacteria help restore balance in your gut, especially after antibiotics or periods of stress. Adding a few spoonfuls of sauerkraut or a serving of yogurt to your daily routine is an easy, natural way to support gut health and boost immunity.
Manage Stress
Stress management is essential for gut health since the mind-gut connection is so strong. Chronic stress can disrupt digestion and lead to gut imbalances, affecting everything from nutrient absorption to immune function. Simple practices like yoga, meditation, or walking outdoors can go a long way in calming both the mind and the gut. Even a few minutes each day spent in deep breathing or mindfulness can help maintain a balanced, healthy gut environment. I have started walking 3 to 4 times a week for 2- 4 miles; I find it very relaxing. And as an added benefit, my husband and I have great talks on these walks.
Stay Active
Physical activity is good for the heart and muscles and also for gut health. Regular movement promotes a diverse microbiome, increases blood flow to the digestive tract, and can even reduce stress hormones that negatively impact the gut. It doesn’t have to be intense exercise; daily walks, a gentle yoga session, or any movement you enjoy will encourage bacterial diversity and a healthier gut.
Stay Hydrated
Water is essential for digestion and supports the body’s natural detoxification processes. It helps break down food, facilitates nutrient absorption, and keeps the digestive tract moving smoothly. Proper hydration also supports the protective mucus layer in the gut, which shields the gut lining from harmful bacteria. Drinking enough water throughout the day is a simple yet powerful way to support gut health.
Taking care of your gut doesn’t have to be complicated. Small, consistent actions, like choosing fiber-rich foods, managing stress, and staying active, create a gut-friendly environment that benefits the entire body. Over time, these little habits can greatly impact your well-being, energy, and resilience.
Taking Control of Your Gut Health
Creating a healthier gut doesn’t mean overhauling everything overnight. Think of it as a journey where small, gradual changes make all the difference. Start by incorporating just one or two gut-friendly habits each week. This approach helps you identify what works best for your body while building a sustainable wellness routine. Notice how you feel as you go—tune in to shifts in your energy, digestion, and mood. These small steps are the foundation for lasting, positive changes.
Supporting our gut is an investment in our overall well-being. This central part of our health has ripple effects on so much else: immunity, mental clarity, skin health, and energy levels. By prioritizing our gut, we’re giving ourselves a powerful tool for feeling our best.
The beautiful thing about gut health? It doesn’t have to be a strict or rigid routine. Instead, it’s about embracing enjoyable, everyday practices that benefit your health in the long run. So, let’s make gut health a regular part of self-care and feel the difference—inside and out!
—- Stay Strong, Jaelin! —-
Additional Reading
What You Should Know About Your Gut Health – Cleveland Clinic
Gut Health for Women: 6 Tips to Heal Your Gut, Optimize Digestion, Reduce Stress, and Balance Your Hormones Naturally – by Aurora Bloom
The Beginner’s Guide To Gut Health – by Christina B. Kiser
Gut Health for Women: 5 Steps to a Vibrant Life, Weight Loss, and Hormonal Balance – by J. J. Nicolls
Note: Full disclosure: I earn a small (very small) commission on any links that takes you to Amazon.
About the Author:
Jaelin Stickels, CNM, WHNP, is a deeply passionate and highly skilled Certified Nurse Midwife, Women’s Health Nurse Practitioner, and the owner of Holistic Heritage Homebirth in Houston, Texas. With over a decade of experience, Jaelin has had the privilege of helping several hundred women welcome their babies into the world. In addition to her advanced practice licensure training, she has additional advanced training in twin and breech births, making her one of only a few with these skills in her area. Jaelin approaches every birth with expertise, compassion, and a deep respect for the birthing process. Jaelin is finishing her doctorate and looking forward to being Dr. Jaelin in early 2025.
Jaelin’s journey into midwifery began with a profound love for supporting women through the incredible experience of pregnancy, labor, and postpartum. Since 2010, she has been dedicated to walking alongside families during these transformative moments, offering guidance, support, and care tailored to each individual’s unique needs. She is a big believer in informed consent and ensures clients are given the best evidence-based information to make the best decisions for themselves and their families.
Married to her high school sweetheart Ted (aka Chef Ted) since 1984, Jaelin is the proud mother of three grown children and the delighted grandmother of one amazing granddaughter. When she’s not assisting in births, Jaelin finds joy in going to the movies with her husband, quilting, and cherishing time with her family. Known by the other midwives in her practice (Holistic Heritage Homebirth) affectionately as the “Birth Hog,” she brings an unmatched dedication and enthusiasm to her work—no one loves birth quite like she does.
Find out more about Jaelin’s Homebirth Practice (Holistic Heritage Homebirth) in Houston, TX