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Trust Your Gut: How What You Eat Affects Your Whole Body

A woman making a heart shape with her hands in front of her gut.

Ever had a “gut feeling” that what you’re eating might be doing more than just filling you up? You’re absolutely right — your gut plays a far bigger role in your health than just digestion. In fact, it’s central to your immune system, your mental wellbeing, and your overall health.

So yes, what you feed it really matters.

What Is the gut, exactly?

When we talk about the "gut," we’re referring to your gastrointestinal (GI) tract — a system made up of the mouth, oesophagus, stomach, small intestine, large intestine, colon, and anus. But more specifically, we’re talking about the gut microbiome: a community of trillions of microbes (bacteria, fungi, viruses, and more) that mostly live in your large intestine.

These microbes:

  • Help digest food
  • Produce vitamins like B12 and K
  • Regulate the immune system
  • Protect against harmful bacteria
  • Influence everything from inflammation to mood

A healthy gut microbiome is diverse and balanced. But when it’s out of sync — a condition known as dysbiosis — it can lead to issues like irritable bowel syndrome (IBS), obesity, autoimmune conditions, and even mental health challenges.

The Gut-Brain Connection Is Real

Your gut actually has its own nervous system — the enteric nervous system — with over 100 million nerve cells. It’s in constant conversation with your brain through something called the gut-brain axis, using the vagus nerve, neurotransmitters (like serotonin), hormones, and immune system signals.

Here’s the wild part:

  • Around 90% of your body’s serotonin — the “feel-good” chemical — is made in your gut, not your brain.
  • Stress can directly impact your gut bacteria — and when your gut’s inflamed or unbalanced, it can affect how you feel emotionally and mentally.

So if you’re experiencing brain fog, mood swings, or just feeling off, your gut might be the one trying to tell you something.

How Your Gut Health Shapes Your Whole Body

Your gut doesn’t just digest food — it has ripple effects throughout your entire system. A thriving gut microbiome contributes to:

  • Immune System: Up to 70% of your immune system lives in your gut. Good bacteria help spot and fight off harmful invaders while keeping inflammation under control.
  • Brain and Mood: Gut bacteria produce mood-regulating chemicals, and an imbalanced microbiome can disrupt these signals, contributing to anxiety, depression, and brain fog.
  • Digestion: A healthy gut efficiently breaks down food and absorbs nutrients, supporting smooth waste movement through your digestive system. This reduces bloating, gas, and discomfort, helping to maintain regular and consistent bowel movements.
  • Long-term health: Poor gut health can cause chronic inflammation and disrupt metabolism, which may lead to insulin resistance (type 2 diabetes), damage to blood vessels (heart disease), and the build-up of harmful toxins that can damage DNA and increase the risk of some cancers.

What to Eat for a Happy Gut

Your diet is one of the fastest ways to shape your gut microbiome. Studies show your gut bacteria can start changing within just 1 to 3 days of switching up your diet.

Fibre
Fibre is your gut bacteria’s best friend.

  • Soluble fibre (prebiotics) dissolves in water and feeds beneficial bacteria, helping them produce compounds like butyrate, which soothe your gut lining and reduce inflammation.
  • Insoluble fibre adds bulk to stool, aiding digestion and preventing constipation.

Sources of soluble fibre: oats, quinoa, barley, lentils, chickpeas, beans, broccoli, Brussels sprouts, peas, sweet potato, bananas, apples, berries.

Sources of insoluble fibre: brown rice, wheat bran, whole wheat, almonds, walnuts, flaxseeds, cauliflower, green beans, corn, celery, and fruit skins like apples and grapes.

Fermented Foods (Probiotics)
These are rich in live, beneficial bacteria that can boost your gut’s diversity and restore balance — especially after illness or antibiotics.

  • Yogurt with live cultures
  • Kefir (tangy fermented milk)
  • Sauerkraut, kimchi
  • Kombucha
  • Miso and tempeh (fermented soy products)

Polyphenols
These antioxidants don’t just benefit you — your gut microbes love them too.

  • Berries
  • Red grapes
  • Olive oil
  • Green tea
  • Dark chocolate

Omega-3 Fatty Acids
Known for reducing inflammation, omega-3s can help protect your gut lining

  • Fatty fish: salmon, sardines, mackerel
  • Plant sources: flaxseeds, chia seeds, walnuts

Hydration
Water is the unsung hero. It helps fibre do its job and keeps everything moving smoothly through your digestive system.

What to Cut Back On

Some foods and habits can throw your gut out of balance:

  • A high intake of refined sugar and processed carbohydrates feeds harmful bacteria and promotes inflammation.
  • Artificial sweeteners can disrupt good gut bacteria.
  • Excess alcohol damages the gut lining and kills helpful microbes.
  • Overuse of antibiotics wipes out both good and bad bacteria — always follow with a gut-friendly recovery (probiotics + fibre).
  • High-fat, high-salt diets are linked to reduced gut diversity.
  • Chronic stress and poor sleep also weaken gut health, so managing these is just as important as eating well.

Final Thoughts

Your gut does more than just digest food. It plays a vital role in your immune system, brain function, and overall health. By eating a balanced diet rich in fibre, fermented foods, antioxidants, and healthy fats, you can support your gut and feel better both physically and mentally.

Even small changes to your diet can make a meaningful difference. So listen to your body and trust your gut — it often knows what you need most.

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