Gut health has become a hot topic, and for good reason: it influences nearly every aspect of our health—from digestion to mood, immunity, and even hormones. Did you know it’s estimated that about 70% of our immune system lives in our gut?
I’ve definitely paid more attention to my gut now as I’m getting older and my hormones are changing. When we hear “gut health,” we often think it’s limited to bloating or an upset stomach. But your gut does far more.
Did you know the nutrients you eat are mostly absorbed in the gut? Today, we’ll explore why prioritizing gut health can make a big impact on our health, hormone balance, and fat loss, especially for busy moms juggling work, family, and everything in between.
Importance of Gut Health for Women
Our gut is often called our “second brain” due to the strong connection between our gut and mind. This relationship, known as the gut-brain axis, means that an imbalanced gut can impact our mood, energy levels, focus, and more. And let’s be honest, we don’t have time for that! Here’s a breakdown of the key areas affected by gut health:
- Digestive Health: Obvious signs of gut issues include bloating, constipation, diarrhea, and heartburn. These symptoms can indicate that our digestive system needs extra support.
- Mood and Mental Health: Ever feel low or anxious without a clear reason? Poor gut health could be a factor. Did you know your gut produces about 90% of the body’s serotonin?—a key hormone for mood regulation. Imbalances in gut bacteria can contribute to feelings of anxiety, depression, and brain fog.
- Skin Health: Struggling with acne, rosacea, or eczema? Skin issues are often tied to inflammation originating in the gut. Addressing gut imbalances can be a game-changer for clearer skin. I’ve supported several clients over the years who have totally changed their skin from addressing their gut health!
- Immune Support: About 70% of our immune system resides in the gut, making it our body’s first line of defense. Strengthening gut health can be crucial for reducing inflammation and managing autoimmune conditions, such as rheumatoid arthritis and Hashimoto’s thyroiditis.
- Hormone Balance and Weight: Many moms notice weight creeping on as they age, and while diet and exercise are crucial, gut health also plays a major role. Gut bacteria influence metabolism and even how our bodies process hormones. When our gut is out of balance, losing weight becomes more difficult, and we might experience hormonal fluctuations. I’ve also personally improved my thyroid levels by addressing foods that negatively affect my gut.
Signs of Poor Gut Health
If any of these sound familiar, it might be time to focus on your gut health:
- Fatigue and Low Energy: Constant tiredness, even after a good night’s sleep, can be linked to poor nutrient absorption in the gut.
- Brain Fog and Trouble Concentrating: An imbalanced gut can lead to inflammation that affects the brain.
- Unexpected Weight Gain or Loss: Struggling to manage your weight despite a balanced diet and regular exercise? Gut health could be the missing link.
- Skin Issues: Persistent acne, eczema, or other skin conditions are often tied to internal inflammation from the gut.
Benefits of Gut Testing & What it Can Reveal
To get to the root of gut issues, many dietitians use a comprehensive stool analysis, or “gut test.” Unlike a colonoscopy, which checks for structural issues in the colon, a gut test reveals a complete picture of the bacteria, yeast, fungi, and pathogens present in the gut. Here’s what it can uncover:
- Beneficial vs. Harmful Bacteria: Low levels of beneficial bacteria can contribute to inflammation and poor immune function.
- Fungal Overgrowth and Parasites: Candida or other fungal overgrowths are common in gut issues and can worsen symptoms like bloating and fatigue.
- Digestive Efficiency: The test can assess whether you’re properly digesting and absorbing nutrients—crucial for energy and overall health.
For many, insights from a gut test can make it easier to identify foods to avoid (like gluten for some) and incorporate foods or supplements to bring balance back.
I did gut testing back in 2023 and am so glad that I did! I felt that I was likely sensitive to gluten, but once I got my test results back, my gluten marker came back very high! I cut a majority of gluten out of my diet and quickly started to notice I wasn’t as bloated, had fewer headaches, and had more energy.
If you’re interested in gut testing, I highly recommend Gut Personal, a functional medicine nutrition company run by dietitians who specialize in gut health. You can purchase the test HERE and use my code “wholesome10” to save $150! They will send you a comprehensive resort of their findings along with any suggestions to help you improve your gut health.
Simple Ways to Improve Gut Health Naturally
- Increase Fiber with Whole Foods
Fiber is essential for gut health, especially as we age. It nourishes beneficial bacteria, helps with regularity, and even supports hormone balance by binding to excess estrogens. Aim for a diet rich in whole foods like fruits, vegetables, and whole grains. For an added boost, include prebiotic foods like garlic, onions, bananas, and asparagus to feed good gut bacteria. Women should aim for 25 grams per day and men should shoot for 38 grams daily.
I can’t stress fiber enough! 90% of Americans don’t eat enough fiber. Not only is it a powerhouse for gut health but it also helps balance hormones, keeps you feeling fuller for longer, and can help with blood sugar stabilization to reduce those annoying food cravings.
- Embrace Cruciferous Vegetables
Cruciferous vegetables (such as broccoli, cauliflower, and Brussels sprouts) are packed with sulforaphane, a nutrient that supports liver detoxification and hormone balance. These veggies can be especially helpful for women experiencing hormonal shifts in their 30s and 40s. Try to incorporate these into your meals—cauliflower rice in smoothies, roasted Brussels sprouts in salads, or adding broccoli to a stir-fry. Don’t sleep on your cruciferous veggies! - Supplement with Probiotics and Prebiotics
Probiotics introduce beneficial bacteria, while prebiotics feed them. Taking a daily probiotic can help maintain a balanced gut environment, especially when combined with a prebiotic supplement to encourage good bacteria growth. Think of probiotics as the seeds and prebiotics as the fertilizer—they work best together!
My favorite probiotic is the Gut Personal Booster which contains the strain saccharomyces boulardii. If you’d like to see which probiotic would be best for you, they do have a quiz on their website that you can find HERE. Save 10% off your total order using code “wholesome10”.
- Prioritize Daily Bowel Movements
Our bodies eliminate toxins, excess hormones, and waste through regular bowel movements. To support this process, ensure you’re consuming enough fiber and staying hydrated. If you need extra help, magnesium can be a gentle solution to support regularity. Here’s a link to my favorite magnesium that has helped me have regular bowel movements. The Miracle Worker - Consider Lifestyle Factors
Movement, hydration, and sleep are just as important for gut health as diet. Exercise keeps the gut moving, reduces stress, and supports a healthy metabolism. Aim for moderate physical activity most days and a bedtime routine that promotes quality sleep, which is vital for balancing hormones and gut health. Yoga is great for helping you to have more regular bowel movements.
Small Changes Make A Big Impact On Your Gut
For busy moms, understanding and nurturing gut health may seem daunting. But small changes, like adding more fiber, trying probiotics, and paying attention to digestion, can have a big impact. Think of your gut as a foundation; when it’s strong and balanced, you feel more energetic, resilient, and ready to take on whatever life brings.
Taking steps to improve gut health can lead to noticeable improvements in everything from mood to metabolism. Making your gut health a priority might just be the wellness boost you need!
If you’re looking for balanced, high fiber dinners that incorporate whole foods and a slew of beneficial gut nutrients, check out my Wholesome Meals Made Easy dinner planning app! I plan 7 family-friendly, nutritious meals for you and your family every week plus you’ll have access to over 200 recipes if you’d rather swap a meal for something else. And you can send the grocery list straight to your Instacart. Talk about a no-brainer! Check it out HERE!
For more personalized help with your nutrition, apply to work with me HERE!
