What is Gut Health: & why is it important?

If you’re constantly feeling bloated, tired, foggy, or moody—your gut might be trying to tell you something. Gut health isn’t just about digestion. It plays a central role in how your body functions, how your brain feels, and how resilient you are day-to-day.

Let’s dive into what gut health really is, what happens when your gut becomes imbalanced, and how you can support it naturally.

So, What Is Gut Health?

Your gut is home to trillions of microorganisms: bacteria, fungi, viruses, and more. Collectively, they form the gut microbiome, which lives primarily in your large intestine. When this microbiome is balanced, your gut works like a well-oiled machine: digesting food, absorbing nutrients, supporting immunity, and even making brain chemicals like serotonin.

Gut health is a state where:

• Your microbiome is diverse and balanced

• Your digestion is smooth and regular

• Your gut lining is strong and not “leaky”

• Your immune and nervous systems are well-regulated

What Is an Imbalanced Gut?

An imbalanced gut means there is too much harmful bacteria or too little beneficial bacteria. This is also called gut dysbiosis. When your gut is out of balance, the rest of your body often follows.

Signs of gut imbalance:

• Bloating or gas after meals

• Constipation or diarrhea

• Undigested food in stool

• Bad breath

• Brain fog or low energy

• Poor immune function (frequent illness)

• Nutrient deficiencies

• Skin issues (like acne or eczema)

• Mood imbalances (anxiety, irritability, low motivation)

Why Does the Gut Get Out of Balance?

An unhealthy gut doesn’t just appear overnight. It’s shaped by our daily choices and environment. Here are some of the most common root causes:

1. Poor Nutrition

• High-sugar, high-processed diets feed harmful bacteria

• Low fiber diets deprive your good bacteria of food (prebiotics)

• Alcohol, additives, and artificial sweeteners irritate the gut lining

2. Stress and Nervous System Dysregulation

• Chronic stress impacts gut motility and stomach acid production

• The gut and brain are connected via the vagus nerve, meaning your emotional state impacts digestion

• Being in “fight or flight” all day halts digestion and promotes bloating, gas, and pain

3. Toxic Exposures

• Pesticides, environmental toxins, heavy metals, mold, plastics, and chemical-laden skincare disrupt gut flora

• Antibiotics (even ones in meat and dairy) wipe out beneficial bacteria

4. Lack of Sleep & Movement

• Poor sleep disrupts your microbiome and slows digestion

• Sedentary lifestyles reduce gut motility, leading to constipation and toxin buildup

5. Over-sanitization

• Constant antibacterial products reduce your exposure to natural microbes, lowering microbiome diversity

How to Support Your Gut Naturally

You don’t need to overhaul your life overnight or spend hundreds on supplements. These small daily steps can go a long way in building a healthy gut:

1. Chew Your Food Properly

Digestion begins in the mouth. Chewing thoroughly helps break down food and reduces bloating.

2. Eat More Plants & Prebiotic Fiber

Aim for a variety of fruits, vegetables, herbs, seeds, and whole grains. Rotate often to nourish different microbes.

But, if you have issues like SIBO (where fiber can actually make your symptoms worse) it is not recommended to increase fiber intake. Most nutritionists will actually recommend a low FODMAP diet for a short amount of time while in the healing phase.

3. Limit Processed & Packaged Foods

The less ingredients on the label, the better. Focus on whole, single-ingredient foods most of the time.

4. Hydrate

Water helps move food through your intestines and prevents constipation. Aim for at least 2L/day.

5. Practice Nervous System Regulation

Take 3 deep belly breaths before meals. Try walking outside, journaling, or 5-minute meditations to switch out of “fight or flight.” The gut brain axis is powerful - it is why we have stomach problems when we get nervous or anxious. Everything is connected, the body can’t heal is a fight or flight environment. It has to know it is safe.

6. Get Outside & Touch Nature

Soil, plants, and even pets can expose you to new beneficial microbes. Let yourself get a little dirty! Also is great for regulating the nervous system and circadian rhythm - nature is an all in one fix!! get off your screens and go outside, even if you live in a city!!

7. Move Daily

It doesn’t need to be intense. Walking, stretching, yoga or light strength training can all improve gut motility and reduce inflammation. Even cleaning your house/apartment is considered movement (try adding ankle weights to your wrists while folding laundry:) you will feel it).

Final Thoughts

Gut health is the foundation of your overall health—from your immune system to your energy, mood, and ability to show up for life. An imbalanced gut can sneak up quietly, but the symptoms speak volumes. Start small, stay consistent, and give your body time to respond.

If you’re having trouble with your gut health, reach out to me. I’m a gut health and hormone holistic health coach, and I can help you feel your best and reset your gut and hormones for a better daily life.

DM me @pcoswithmaya or email me at thecurehealthlab@gmail.com to learn more.