The Ultimate Guide to a Healthy Gut: Natural Ways to Support Your Microbiome

We have trillions of microorganisms living in our gut. Bacteria, viruses, fungi and more. Together, they make up our gut microbiome. And yours is totally unique. This incredible ecosystem protects you from harmful bacteria, supports digestion and strengthens your immune system.

Around 70% to 80% of our immune cells live in our gut, so your gut microbiome directly affects your immune system [1]. 

Our gut microbiome can, however, be thrown off balance by diet, lifestyle, daily stress, travel, medications, illness and hormonal changes. When this happens, you may experience bloating, constipation, heartburn, or even mood changes.   

The good news is, you don’t have to accept this as normal, because it’s not. There are many things you can do to get your gut working for you and feel fantastic every day. 

So, let’s take a look at some common gut problems; how probiotics and natural nutrients can help get your gut back on track; and how to create a healthy gut microbiome with daily habits you can easily stick to.

“The gut is a vital organ in your body and you need to look after it. If you do that, it will look after you.”

Professor Tim Spector, professor of genetic epidemiology at King’s College London. [2]

How do you know if your gut microbiome is out of balance? 

A troubled gut will usually let you know! From constipation to bloating, heartburn and reflux, gas, “the runs”, fatigue, feeling stressed or anxious, bad sleep and more. Gut distress signals are common, and we all suffer from troubling digestive issues at some point in our lives. 

The 3 most common symptoms of an unhealthy gut are:

1. Constipation 

2. Bloating 

3. Heartburn (and acid reflux) 

1. Constipation

The gut issue we’ve all struggled with from time to time. It’s incredibly common, and the standard Western diet plus all that desk time don’t help. About 1 out of every 6 to 7 people [3] are affected by chronic constipation worldwide, and in the United States, 9% to 20% of adults [4] have some form of chronic idiopathic constipation (CIC). “Idiopathic” meaning the cause is actually unknown. 

What’s more, women are twice as likely to suffer from constipation as they have slightly longer intestines than men (an extra 7cm [5]), as well as hormone fluctuations and changes to the pelvic floor from pregnancy. 

But, how do you know if you’re constipated? If you’re having less than three bowel movements per week, difficulty passing stools, hard or lumpy stools, abdominal pain, or feeling like you’re not empty when you’ve just been to the toilet, you’re constipated. 

2. Bloating

Bloating aka “food baby”, feeling swollen, puffy or gassy is defined as a measurable increase in abdominal size or an expansion of the belly due to constipation, gas, fluid, food intolerances or other causes [6]. It can cause mild to severe discomfort. 

But what brings on the bloat? Well, constipation for starters. The longer your stool stays in your colon, the more time bacteria have to ferment what's there, resulting in more gas and bloating [7].

Certain foods like raw onion, under-ripe bananas and cold pasta contain resistant starch, a form of dietary fiber, can cause bloating. The friendly microbes in our guts ferment this fiber, which causes gas. You may then also get heartburn when gas bubbles rise up through your gastrointestinal (GI) tract.  

Just remember that some bloating is normal and a good sign that your gut is working well. According to Dietician, Duane Mellor: “A little bit of wind is probably a good sign that the bacteria is fermenting in your colon, producing chemicals that are good for your bowels and keeping them healthy” [8].

3. Heartburn

Heartburn is another unpleasant symptom of gut distress, and is linked to acid reflux. Reflux is the backward flow of stomach contents into the esophagus, while heartburn is the horrible burning sensation that results from this backflow. 

But, what causes heartburn? There are quite a few triggers. From foods high in acidity or fat like cheese, tomatoes, onions, coffee or peppermint, to certain medications, as well as weight gain or pregnancy. It’s tricky to avoid completely, and 1 in 4 people get heartburn at least once a month [9].  

So, those are the main symptoms and causes of a troubled gut. But, there are other reasons why your gut may be unhappy. 

3 unexpected reasons why your gut is unhappy 

1. Stress and the gut-brain axis 

Yes, stress affects your gut! Science has shown that our gut and brain are connected and ‘talk’ to each other. It’s called the gut-brain axis, and it has a big influence on our mental well-being. The gut has even been called our “second brain”. So, if you’re unhappy, your gut’s unhappy. And vice versa. If your gut’s balanced and happy, you will be too. 

2. “Cortisol gut” or “cortisol belly” 

Linked to the gut-brain axis is “cortisol gut”. Cortisol alters digestion and gut bacteria balance. So, chronic stress and high cortisol can affect your gut health, leading to bloating, indigestion, or irritable bowel symptoms. You can also gain weight, especially around your belly. 

3. Hormonal changes in peri- and menopause

Women experience many gastrointestinal (GI) problems and symptoms in the natural transition from peri-menopause to menopause and beyond, especially when using Hormone Replacement Therapy (HRT). 

“Our hormone receptors are all over our body, but especially in our gut. Fluctuating hormone levels at any age can affect the digestive system, whether premenstrual or during perimenopause and menopause.
Dropping estrogen levels, for instance, can slow digestion”

Louise Newson, GP and menopause specialist [10]

So, with all these factors affecting our gut and overall health, how can you help your gut stay healthy and resilient in the long run? 

Liberate your gut and feel better than ever! 

How probiotics help your gut thrive.

1. Consistency is essential. 

2. The right probiotic strain matters. 

3. Science-backed probiotics work.  

The key with probiotics is consistency. Why? Most probiotics interact with your gut as they’re passing through, they don’t stay in one place in your body. So they need to be part of your daily healthy habits to be effective. 

Many probiotics are not backed by science, so it’s hit or miss if they’ll work for you or not. It’s always best to use tested probiotics that are clinically proven to work, and are the right probiotic strain to help with your symptoms.  

The probiotic in Gut Essentials, for example, is not like traditional probiotics. Bacillus coagulans SNZ 1969 is a proprietary probiotic strain with a protective spore shell that makes it highly resistant to stomach acid and antibiotics. So, unlike traditional probiotics, it won’t be affected by harsh stomach acid and can offer stronger, more targeted support and help with chronic digestive issues. 

Bacillus coagulans SNZ 1969 improves gut motility to alleviate symptoms of constipation by regulating gut microbiota and altering mucin secretion. It also strengthens your gut barrier, helping you avoid “leaky gut”, absorb nutrients better, and stay healthy. 

The natural way to boost your gut 

Many natural ingredients can also help balance your gut microbiome. Traditional Ayurvedic medicine has used the healing power of herbs like Okra fruit (Abelmoschus esculentus) and Winter Cherry root (Withania somnifera) for centuries. You can find both in the powerful, patented formulation, Digexin® in Gut Essentials. 

Okra reduces abdominal pain, eases constipation symptoms, and gets you regular. And Winter Cherry helps your body lower cortisol “the stress hormone”, while also increasing serotonin “the happy hormone”. 

How to eat for better gut health

What you eat has a huge effect on your microbiome. And, new studies are constantly discovering insights into food and gut health. The Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility, for example, recently recommended kiwis to help with constipation [11].

High-fiber foods and foods rich in probiotics promote good bacteria in your gut. 

A recent review [12] showed how fermented foods positively interact with the gut microbiome and your overall health. They also decrease inflammatory proteins [13]. So make you gut happy and add some yogurt, kefir, kimchi, miso or sauerkraut to your diet. 

These are the kind of natural, nutritious foods that have been enjoyed in the Nordics for centuries, and are known to calm your gut and help digestion. Surkål (sauerkraut) is traditionally enjoyed as a side-dish or served with pork or meatballs. And, drinks like Filmjölk, a velvety, fermented milk containing several live microorganisms, is enjoyed daily on its own or over cereal. Making good gut health a regular part of a balanced life.

Make a healthy gut a daily habit

Supporting your gut isn’t a one-time fix. When you stay consistent with healthy food, science-backed probiotics, natural supplements and mindful routines, you’ll soon notice better digestion, improved mood and stronger immunity. So, become the boss of your gut and feel lighter, less bloated, and yes … finally, regular again.  

Questions about gut health 

Q.

What does the gut barrier do?

A.

There’s no quick-fix for a healthy and resilient gut microbiome. Consistency is key. It can be hard to stick to a diet rich in fiber and probiotics from fermented foods every day, so choosing to supplement your diet with science-backed, natural ingredients and powerful, targeted probiotics can help you feel your best every day. It’s an easy habit with big rewards! 

Q.

When should I see my doctor about my gut?

A.

If your bloating, constipation, heartburn and other irregular or disruptive digestion issues last for long periods or worsen over time, then it’s best to consult a healthcare professional. You may be diagnosed with irritable bowel syndrome (IBS) or other inflammatory gut conditions that cause chronic bloating or GI distress and require medication.  

Gut motility

Motility matters. Your gastrointestinal (GI) system motility refers to the pace and ease of food digestion and movement through your body. When your gut motility is disrupted, you’re left with lots of unwanted symptoms like abdominal pain, bloating, nausea, constipation, or diarrhea.

Leaky gut

“Leaky gut” can happen when your gut barrier is weakened. Harmful toxins, pro-inflammatory cytokines and partially digested food particles can "leak" into your bloodstream and potentially trigger an immune response and inflammation. 

Disclaimer

This blog post is purely informational and does not imply any evaluation by the Food and Drug Administration. This blog post is not intended to diagnose, treat, cure, or prevent diseases, nor should it substitute for advice from a healthcare professional.


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