Yes, Your Gut Health Does Matter
"Gut health" is the wellness buzzword everyone's talking about. Scroll through social media and you'll see influencers promoting expensive probiotics and claiming that fixing your gut will solve everything from anxiety to acne.
It's true, there's solid science showing that your gut health impacts almost every aspect of your well-being. The problem is most of the information out there is either oversimplified or so scientific it's impossible to understand what it means for your daily life.
When we say "gut health," we're talking about the trillions of bacteria and other microorganisms living in your digestive tract — also called your microbiome. Think of it like a rainforest: the more diverse and balanced, the healthier it is. When that balance gets disrupted, problems can cascade throughout your entire body.
Your gut doesn't just digest food. It's constantly communicating with your brain, immune system, and hormones. About 70% of your immune system lives in your gut, and your gut contains over 100 million neurons that send signals directly to your brain, influencing stress response and cognitive function.
Poor gut health can affect:
When your gut health is compromised, the effects appear in surprising places.
Immune function
The intestinal lining acts as a barrier that separates the contents of the gut from the rest of the body. When this barrier is disrupted, sometimes referred to as intestinal permeability or "leaky gut", larger particles, microbes, or inflammatory molecules can cross into the bloodstream.
This can activate the immune system and contribute to chronic low-grade inflammation. In people with certain genetic and environmental risk factors, increased intestinal permeability is thought to be one piece of the puzzle in autoimmune conditions.
Nutrient absorption
The gut is responsible for absorbing vitamins, minerals, fats, and other nutrients from food, and disruptions to the gut lining or microbiome can impair this process. Over time, poor absorption can contribute to deficiencies, fatigue, and metabolic or immune changes, even when someone is eating a generally healthy diet.
Brain function
The gut and brain are closely connected through neural, immune, and hormonal pathways, including the vagus nerve, which carries signals from the gut to the brain. The gut microbiome can influence mood, cognition, stress response, and energy levels through these pathways, and alterations in the microbiome have been associated with neurological and mental health conditions.
The main signs your gut needs attention
The most consistent sign that your gut may need attention is chronic digestive symptoms, such as persistent bloating, gas, constipation, or diarrhea, especially if they’re ongoing or worsening. If you want more detailed data, there are stool and microbiome tests available, though they can be expensive and are best used as one piece of a broader clinical evaluation rather than a standalone diagnosis.
What actually helps
Supporting your gut health doesn't require expensive supplements or complicated protocols:
Eat diverse, fiber-rich foods: Your gut bacteria feed on fiber from plants. Aim for variety in fruits, vegetables, and whole grains
Include fermented foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha contain beneficial bacteria
Limit processed foods and alcohol: Ultra-processed foods, excessive sugar, and alcohol feed harmful bacteria
Manage stress: Chronic stress directly impacts gut bacteria
Get adequate sleep: Your gut bacteria follow circadian rhythms
Be cautious with antibiotics: When necessary, support your gut with probiotics during and after treatment
The bottom line
Focus on eating more plants, including some fermented foods, managing stress, and getting good sleep. These basics will do more for your gut health than any expensive supplement.
The good news is that your microbiome is remarkably adaptable. Positive changes in diet and lifestyle can start improving your gut bacteria within days.
References:
Sult, T. (2025). Balancing the Microbiome Interview Transcript. Functional Medicine Coaching Academy.
Evans, J.M. (2025). The Basics of Digestion. Institute for Functional Medicine.
Perlmutter, A. (2025). Keys to the Gut-Brain Connection. Austin Perlmutter MD.