Have you ever had “butterflies” in your stomach before an important event or noticed digestive issues during stressful times? This is because your gut and brain are closely connected through what scientists call the gut-brain axis.

Your gut does much more than digest food. It influences your mood, energy, immune system, sleep quality and overall wellbeing. Inside your digestive tract live trillions of microorganisms known as the gut microbiome. A healthy and diverse microbiome helps digest food, produce nutrients, support immunity, reduce inflammation and even influence mental health. In fact, around 90% of the body’s serotonin (the “feel-good” neurotransmitter) is produced in the gut.

Stress and Your Gut

When you’re stressed, your body enters a fight-or-flight state, which can:

• Slow digestion
• Disrupt healthy gut bacteria
• Increase inflammation
• Affect nutrient absorption
• Trigger cravings for sugary and processed foods

An unhealthy gut can also send signals back to the brain, affecting mood, focus and stress levels.

Signs Your Gut May Need Support

• Bloating
• Wind
• Constipation or diarrhoea
• Food sensitivities
• Low energy
• Poor sleep
• Brain fog
• Frequent illness

Simple Ways to Improve Gut Health

Eat More Plants

Aim for a wide variety of vegetables, fruits, beans, lentils, nuts, seeds and whole grains. A great goal is 30 different plant foods each week. Challenge yourself for a week or more. See our next article.

Include Fibre Daily

Fibre feeds beneficial gut bacteria. Good sources include vegetables, fruit, oats, beans, lentils, chickpeas, nuts and seeds.

Enjoy Fermented Foods

Natural yoghurt, kefir, sauerkraut, kimchi and miso can help support a healthy microbiome.

Prioritise Protein

Include quality protein with every meal, such as fish, eggs, poultry, Greek yoghurt, cottage cheese, tofu, beans or lentils.

Stay Hydrated

Water supports digestion and overall gut function. Start your day with a glass of water and drink regularly throughout the day.

Manage Stress

Functional breathing exercises, humming, walking, mindfulness and time in nature can help calm your nervous system and support digestion.

Move Daily

Regular movement helps digestion, reduces stress and supports a healthier gut microbiome.

Prioritise Sleep

Good sleep supports healthy gut bacteria and helps reduce inflammation.

Small Habits, Big Benefits

Looking after your gut doesn’t require expensive supplements or restrictive diets. Focus on the basics:

✓ Eat a variety of plant foods

✓ Include protein with every meal

✓ Stay hydrated

✓ Move daily

✓ Manage stress

✓ Prioritise sleep

✓ Include fermented foods

When you take care of your gut, you’re also supporting your mood, energy, resilience and overall health.

Feed your gut, nourish your mind !