Why Gut Health Isn’t Just About What You Eat

Let’s talk about guts.

Not the kind that help you speak your truth or try something bold (though I’m all for that too). I’m talking about the gut inside your belly — the one responsible for digestion, immune support, mood regulation, and so much more.

If you’ve been told that gut health is all about green smoothies, bone broth, or the latest probiotic powder — well, that’s only a very small part of the story.

Because gut health isn’t just about what you eat. It’s also about how you eat. And even more so — how you live.

So let’s take a gentler look at the gut, how it’s impacted by things like stress and sleep and hormones (yes, even menopause), and how you can support it without turning your life upside down.

Inside your digestive system live trillions of microbes — bacteria, fungi, even viruses — that form your gut microbiome.

This little ecosystem helps:

• Break down and absorb nutrients

• Regulate your immune system

• Produce neurotransmitters like serotonin (aka the “feel good” chemical)

• Communicate with your brain through the gut-brain axis

• Influence your weight, inflammation, and even hormones

When your gut is out of balance, you might feel it in many ways:

• Bloating

• Constipation or diarrhea

• Food sensitivities

• Brain fog

• Mood swings or anxiety

• Skin issues

• Low energy

Sound familiar? You’re not alone.

We’re often told that if our digestion is off, it’s because of what we’re eating. Cut this out. Avoid that. Try this supplement. Eliminate gluten, dairy, sugar, air.

But that can quickly lead to overwhelm — and a lot of restriction that might not even help.

Here’s the truth:

> Your gut health is affected by far more than just food.

It’s shaped by stress, sleep, movement, hormones, medication history, and even your thoughts about food.

If your gut’s been acting up and you’re also dealing with stress, grief, anxiety, or menopausal mood swings — guess what? That’s not a coincidence.

When you're stressed, your body enters “fight or flight” mode. Blood flow is redirected away from digestion. Your gut slows down (or speeds up, depending on the person), stomach acid production drops, and bloating or discomfort follows.

So if you’re trying to “heal your gut” but still living in a constant state of stress, burnout, or food fear — no amount of sauerkraut is going to fix that.

Gut health loves:

• Restful sleep — your gut regenerates while you rest

• Gentle movement — walking, stretching, dancing, even gardening can stimulate digestion

• Joyful meals — eating slowly, savoring your food, and feeling safe while eating supports digestion more than any cleanse ever could

• Routine — your digestive system thrives on consistency (just like toddlers and grandmas)

During perimenopause and menopause, your estrogen and progesterone levels shift — and that can absolutely affect digestion and gut health.

Estrogen helps regulate gut barrier function (aka preventing leaky gut), and declining levels may lead to:

• More bloating

• Slower digestion

• Increased inflammation

• Changes in gut bacteria balance

You are not imagining it. Your body is adjusting, and your gut may need more support than it used to. But that doesn’t mean restriction — it means nourishment.

Here’s what I focus on with my clients and readers:

1. Feed your gut bugs: Aim for a variety of fiber-rich foods (vegetables, fruit, whole grains, legumes) to give your microbes something to munch on.

2. Include fermented foods if you enjoy them: Yogurt, kefir, kimchi, sauerkraut — but only if you like them. They’re helpful, not mandatory.

3. Stay hydrated: Water helps everything move along — digestion included.

4. Manage stress with compassion: Breathing, walking, journaling, saying “no” — they all count.

5. Create peaceful meals: Sit down, chew slowly, and stop eating in the car (as much as possible).

6. Avoid unnecessary restriction: More food variety = more microbial diversity = happier gut.

Here’s the real secret:

• You don’t need to fix your gut with a bunch of fancy products or impossible rules.

• You need nourishment.

• You need consistency.

• You need care.

Your body knows what to do when you give it what it needs — without fear, without shame, and without punishing it for being human.

📥 Want to Keep Learning?

If you're curious about tuning back into your body's natural rhythms — hunger, fullness, digestion, peace — grab my free guide, 5 Steps to Tune Into Hunger and Fullness.

It’s a gentle start to healing your relationship with food and supporting your gut in the process.

👉 Download the guide here