How healthy is your gut?

Gut health is so important because it isn’t just about digestion – it plays a huge role in your overall well-being.

Gut Health

Here are some key reasons why gut health matters so much.

1. Digestion and Nutrient Absorption

Your gut breaks down the food you eat so that your body can absorb essential nutrients, vitamins, and minerals. A healthy gut ensures you get the most out of your diet.

2. Immune System Support

About 70% of your immune system lives in your gut! The gut microbiome (the trillions of bacteria and microbes in your digestive tract) helps train and regulate your immune response, defending against harmful pathogens. In other words – a strong healthy gut microbiome supports a strong immune system.

3. Mental Health Connection

The gut and brain communicate through the gut-brain axis. Gut bacteria produce neurotransmitters like serotonin (the “feel-good” chemical). This means that your gut health can directly affect your mood, anxiety, and cognitive function.

4. Inflammation Control

A balanced gut microbiome helps control inflammation in your body. When gut health is compromised, it can lead to chronic inflammation, linked to conditions like arthritis, heart disease, and even cancer.

5. Weight and Metabolism

Gut bacteria influence how your body processes food and stores fat. Imbalances in gut flora are associated with obesity and metabolic issues like insulin resistance.

6. Skin Health

Your gut health shows externally via your skin! The gut-skin axis means poor gut health can manifest as skin problems like acne, eczema, or psoriasis.

7. Detoxification

Your gut helps process and eliminate toxins. A healthy gut barrier prevents harmful substances from leaking into your bloodstream.

Basically, a happy gut = a healthier body and mind. Taking care of your gut with fibre-rich foods, fermented products (such as kombucha, kafir and kimchi), taking probiotics, reducing stress, and avoiding unnecessary antibiotics can make a big difference.

Want tips on improving gut health?

Here are some natural ways to boost and maintain your gut health:

Eat More Fibre

Foods rich in fibre like fruits, vegetables, whole grains, legumes, nuts, and seeds feed your good gut bacteria and help digestion. Aim for a variety of colourful plants in your diet – try to eat a rainbow!

Include Probiotics

Probiotics are live beneficial bacteria that support your gut flora. Good sources include:

• Yogurt with live cultures

• Kombucha

• Kefir

• Sauerkraut, kimchi, and other fermented veggies

• Miso and tempeh

Add Prebiotics

Prebiotics are types of fibre that feed probiotics. Foods like garlic, onions, leeks, asparagus, bananas, and chicory root are all rich in prebiotics.

Stay Hydrated

Water helps move fibre through your digestive system and supports healthy gut lining. Hydration is a massive issue for many people today and will be covered in much more detail in another post soon. In the meantime, take a look at the benefits of hydrogen water.

Limit Processed Foods

Highly processed foods with excess sugar can feed harmful bacteria and promote inflammation. Try to work with foods in their most natural state and definitely avoid ultra-processed foods in the form of “ready meals”.

Manage Stress

Chronic stress is rampant in today’s high pressure fast-paced lifestyle. It creates chemical imbalances and disrupts your gut bacteria and digestion. Taking time to “de-stress” is crucial to your physical and mental wellbeing – try meditation, yoga, deep breathing, reading or hobbies that relax you - and take time away from phones, tablets and computer screens. Many adaptogenic herbs have calming effects and can help support against stress.

Get Enough Sleep

Sleep affects gut health and the balance of your microbiome. Aim for 7-9 hours of quality sleep each night. Consider using herbal remedies and other natural aids to improve your sleep quality (e.g. earthing/grounding sheets and white noise).

Exercise Regularly

Physical activity promotes healthy digestion and encourages a diverse gut microbiome. You don’t need to run a marathon – simple slow stretching activities (such as Qi Gong or Tai Chi) can be just as beneficial when built into your daily routine.

Avoid Unnecessary Antibiotics

While sometimes essential, antibiotics can wipe out good bacteria too. Unfortunately, antibiotics are often prescribed far too readily and too many people use them unnecessarily, which can weaken the immune system and contributes to antibiotic resistance in pathogens. Use antibiotics only when prescribed and consider incorporating probiotics into your diet after use.

Consider Herbal Support

Herbs can be powerful allies for gut health – they help soothe digestion, reduce inflammation, balance gut bacteria, and even support the gut lining. Herbs like ginger, peppermint, chamomile, and fennel can soothe the digestive system naturally, while adaptogenic herbs, such as ashwaganda, tulsi (holy basil), ginseng and liquorice root are ideal for stress-related situations.

Here’s a deeper dive into some of the best herbs to support your gut, how they work, and ways to use them.

Ginger

Ginger stimulates digestion, reduces nausea, eases bloating, and has anti-inflammatory properties. It can speed up stomach emptying, which helps with indigestion. Fresh ginger tea is popular - slice a thumb-sized piece, steep in hot water for 10 minutes. You can also add grated ginger to meals or smoothies. Tinctures, glycerites and infused honey are excellent sources of potent ginger that can easily be incorporated into drinks and herbal routines.

Peppermint

Peppermint relaxes the muscles of the gastrointestinal tract, which can relieve spasms and cramping (great for IBS – irritable bowel syndrome). Its cooling effect also helps reduce bloating and gas. Peppermint tea is the go-to remedy. Avoid peppermint oil capsules if you have acid reflux, as it can relax the lower esophageal sphincter which could make symptoms worse.

Chamomile

Chamomile calms inflammation and soothes the digestive tract. It’s helpful for indigestion, gas, and mild stomach cramps, and promotes relaxation which indirectly benefits digestion. Again, an infusion in hot water is often the easiest option – steep dried chamomile flowers for 5-7 minutes and drink the infusion after meals or before bedtime. A tincture or glycerite made from chamomile flowers can be a great way to inject some calmness into your bedtime routine.

Fennel

Fennel seeds reduce bloating, gas, and cramping by relaxing the digestive muscles. They can also improve bile flow and digestion. Chew a teaspoon of fennel seeds after meals or make fennel tea by crushing seeds and steeping in hot water.

Liquorice Root

Liquorice root helps protect and heal the stomach lining and esophagus by promoting mucus production. Use supplements or make liquorice root tea.

Note: The deglycyrrhizinated (DGL) form of liquorice is preferred to avoid side effects like high blood pressure, so always consult your doctor if you have hypertension.

Slippery Elm

As the name suggests, slippery elm contains mucilage, a gel-like substance that coats and soothes the lining of the stomach and intestines. It is particularly helpful for acid reflux, gastritis, and inflammatory bowel conditions. Mix slippery elm powder with water to form a gel or drink it as tea.

Marshmallow Root

Similar to slippery elm, marshmallow root is rich in mucilage that protects and soothes mucous membranes in the digestive tract. It reduces irritation and inflammation. Make marshmallow root tea by steeping dried root in hot water for 10-15 minutes.

Turmeric

Turmeric’s curcumin is a powerful anti-inflammatory and antioxidant, which can help calm inflammation in the gut, including in conditions like Crohn’s disease and ulcerative colitis. Use turmeric powder in cooking, make golden milk, drink turmeric infused apple cider vinegar or take turmeric supplements. Always look for products that combine turmeric with black pepper, as this aids absorption.

Dandelion

Dandelion supports liver function and bile production, which aids fat digestion and detoxification. It also has mild diuretic and prebiotic properties. Use dandelion root tea or tincture. Young dandelion greens can be eaten in salads and dandelion flowers make a wonderful glycerite.

Tips for Using Herbs for Gut Health

• Always start with small doses to see how your body reacts.

• Herbal teas are a gentle way to start if you are new to herbal remedies. They are easy to make and you can get benefits regularly.

• Consult your healthcare provider if you have chronic conditions, are pregnant, or on any medication.

• Combining herbs with a healthy diet and lifestyle gives the best results.

Here are some herbal tea blends specifically crafted to support gut health - simple to make, soothing, and effective. You can use dried herbs, or mix fresh if you have them, and add honey, lemon or cinnamon to suit your taste.

1. Gentle Digestion Blend

• 1 part Chamomile

• 1 part Fennel seeds

• 1 part Peppermint

• ½ part Ginger root (dried or fresh slices)

  Steep: 1 tbsp blend per cup of hot water for 7-10 minutes.

2. Inflammation Relief Blend

• 2 parts Turmeric powder or dried root

• 1 part Ginger root

• 1 part Liquorice root (DGL preferred)

• Pinch of Black pepper (to boost turmeric absorption)

  Simmer: 1 tbsp blend in 2 cups water for 10 minutes; strain before drinking.

3. Calming Gut & Sleep Blend

• 1 part Chamomile

• 1 part Lavender

• 1 part Lemon balm

• ½ part Valerian root

  Steep: 1 tbsp blend per cup for 5-7 minutes. Perfect before bed.

4. Bloating & Gas Relief Blend

• 2 parts Fennel seeds

• 1 part Peppermint

• 1 part Anise seeds

• ½ part Ginger root

  Steep: 1 tbsp blend in hot water for 7-10 minutes.

5. Gut Healing & Mucilage Blend

• 1 part Slippery elm bark powder

• 1 part Marshmallow root

• ½ part Liquorice root

  Prepare: Mix herbs with hot water, let steep 10-15 minutes, stirring to dissolve slippery elm gel. Drink slowly.

6. Liver & Digestion Support Blend

• 1 part Dandelion root

• 1 part Burdock root

• 1 part Ginger root

  Simmer: 1 tbsp blend in 2 cups water for 15 minutes. Strain before drinking.

Do you want to learn more and be able to make your own kombucha and herbal remedies? Join our inner circle and get access to live monthly demonstrations and Q&A sessions with Dr Lesley Hunter – it's free to join - your gut and immune system will thank you!