Pay attention to your gut, and everything else will follow

Art by Tine Paz-Yap

Gut health advice online often sounds the same: “Eat fermented foods like kimchi or sauerkraut.” But why does that really matter?

Gut health refers to how well your digestive system functions, along with the trillions of microbes that make up the gut microbiome—primarily residing in the large intestine and influencing nearly every aspect of your health.

The goal is to have a balanced, diverse community with mostly good bacteria. The intestines also house the largest concentration of immune cells, making gut health responsible for about 70 percent of your immune strength.

When your gut is in balance:

Your body absorbs and digests food efficiently
You eliminate waste regularly and effectively
Your energy levels and mood remain steady
Your immune system is strong
Your hormones stay balanced
Your metabolism works optimally
You can manage your weight effectively

If your diet is making you sick, it’s not working

Do you often experience gas, bloating, or cramps? Constipation, diarrhea, or loose stools? Mucus in your stool, or trouble digesting food like beans, gluten, or dairy?

You may also notice brain fog, difficulty focusing, anxiety, depression, or mood swings. Fatigue, low energy, PMS, or irregular periods can be signs, too. Other clues include bad breath, skin problems like acne or eczema, and frequent infections. If you experience several of these symptoms, your gut may be out of balance.

Every person has a unique lifestyle, health history, and genetic makeup that shape an entirely different gut microbiome—a concept known as bio-individuality. This means that what works for someone else may not work for you. That’s why following a popular diet plan often backfires.

A common problem comes from overly restrictive diets. Popular low-calorie or ultra-low-carb diets often lack enough fiber, far below the recommended daily amount needed for your gut to function optimally. Fiber isn’t just about digestion—it feeds the beneficial bacteria that keep your gut balanced.

When your diet is too restrictive, you may experience bloating, constipation, cravings, or poor energy. In fact, a 2024 study in Cell Reports Medicine found that low-carb ketogenic diets not only raise LDL (“bad”) cholesterol but also reduce levels of Bifidobacterium (a beneficial gut bacterium), while impairing glucose tolerance, making it harder for the body to process carbohydrates.

Finding balance for optimal health

One of the great benefits of gut health is its ability to improve rapidly. With the right dietary and lifestyle changes, your body naturally detoxifies itself. In fact, your microbiome can begin shifting toward more beneficial bacteria while outnumbering the harmful ones that fuel inflammation.

Here are some practical ways to support your gut every day:

1. Slow down when eating because absorption matters

When you don’t chew well, your stomach and intestines have to work harder to process food. Large, undigested particles can travel to the colon, where they often cause bloating and excess gas. By chewing each bite thoroughly (about 20 to 30 times), you help break food down properly, making it easier for your gut to digest and absorb nutrients.

2. Fuel your gut with fiber and healthy bacteria

Getting enough fiber can help crowd out and replace ultra-processed foods, added sugars, artificial sweeteners, refined carbs, alcohol, and heavy, fatty foods that disrupt gut balance. Without this balance, you may experience not only unwanted symptoms like bloating or fatigue, but also more common gut problems such as leaky gut, small intestinal bacterial overgrowth, yeast overgrowth, and non-alcoholic fatty liver disease.

One of the best ways to support a healthy gut with enough fiber is to eat a wide range of plant-based foods. The American Gut Health Project suggests aiming for at least 30 varieties per week—not just vegetables, but also fruits, legumes, nuts, seeds, whole grains, herbs, and spices.

3. Move daily to support and balance your gut

Your gut thrives when you move your body. Studies show that exercise promotes the growth of diverse, protective gut bacteria, which can lower the risk of digestive issues and even colon cancer.

That said, overtraining can backfire. The body perceives intense or prolonged exercise as stress, which may negatively affect gut bacteria. Aim for light to moderate workouts, keeping your heart rate between 60 to 80 percent of your maximum heart rate (MHR = 220 – age; for example, a 47-year-old would aim for 104 to 138 bpm). Even light activity like walking, mobility exercises, or flexibility workouts can support overall gut health.

4. Stress less, balance your gut

Your gut and brain are closely connected through what’s called the gut-brain axis. Have you ever noticed how you sometimes lose your appetite when you’re anxious? That’s because your emotions can affect your gut almost instantly.

Managing your energy is key to reducing stress. But when stress does arise, help your body and mind find balance by prioritizing more quality sleep, surrounding yourself with positive and supportive people, engaging in work that uplifts you, and making time for simple practices like journaling, deep breathing, or talking with a trusted loved one.

Struggling with weight, energy, or lifestyle balance? Or simply want more clarity on hormone health? I’d love to invite you to Hormone Harmony, a three-hour women’s workshop, where I’ll be co-facilitating with Malou Araneta on Sept. 27 (Saturday), from 9 a.m. to 12 p.m. at SAMA Sanctuary, Makati.

This empowering experience is designed to support women at every stage of life with: