Foundations of Gut Health

Gut health is at the center of nearly every system in the body. It’s a highly intelligent, dynamic network that communicates constantly with your brain, immune system, and even your endocrine glands.

Symptoms like bloating, brain fog, fatigue, anxiety, breakouts, and PMS are often downstream effects of an imbalanced gut. Understanding what your gut actually does helps clarify why supporting it is essential for long-term wellness.

What Is the “Gut?”

The gastrointestinal (GI) system is not a single organ, but an interconnected system. A disruption in any one of these systems can cause ripple effects throughout the entire body.

• The gut lining – a selectively permeable barrier that allows nutrients in while keeping toxins, pathogens, and undigested proteins out.

• The small intestine – where nutrient absorption occurs via specialized cells and enzymes.

• The large intestine – home to the gut microbiota, a diverse ecosystem of bacteria that produce short-chain fatty acids (SCFAs), neurotransmitters, and immune-signaling molecules.

• The enteric nervous system – often called the "second brain" it controls gut motility and plays a key role in the gut-brain connection.

How Gut Health Influences Other Systems

Skin: The gut-skin axis explains how dysbiosis and leaky gut can trigger inflammation that surfaces as acne, eczema, or rosacea.

Hormones: Gut bacteria help regulate estrogen metabolism via the estrobolome, influencing PMS, PCOS, and period symptoms.

Mood: Over 90% of serotonin and over 50% of dopamine are produced in the gut. Disruption can affect emotional regulation, anxiety, and motivation.

Immunity: About 70% of the immune system resides in the gut. A compromised gut lining can lead to increased inflammation and immune reactivity.

Metabolism: Dysbiosis may alter how we process calories, glucose, and fat—contributing to insulin resistance, weight gain, or fatigue.

5 Ways to Support Your Gut (Backed by Functional Nutrition)

1. Start Warm

In Eastern medicine, digestion is viewed as a “digestive fire” (agni) that functions best with warmth, rhythm, and ease. From a physiological standpoint, warmth stimulates enzymatic activity, gastric motility, and circulation in the GI tract. Cold foods and drinks, especially in the morning, can impair digestion, especially in individuals with sluggish motility, low stomach acid, or adrenal dysregulation.

Cold Exposure Note: Cold plunges are hormetic stressors—used for mental resilience and immune priming. But digestion responds best to safety, not stimulation. Use cold therapy wisely, but don’t confuse its benefits with what's best for gut function.

2. Activate Your Senses Before Eating

Digestion begins before food enters your mouth. The cephalic phase of digestion is triggered by the sight, smell, and anticipation of food, which signals the vagus nerve to stimulate stomach acid and enzyme secretion. Practice mindful eating by pausing before meals, breathing deeply, and eliminating distractions. Even 30 seconds of intentional stillness can shift your body into a parasympathetic ("rest and digest") state—enhancing nutrient absorption and reducing post-meal discomfort.

3. Nourish and Repair the Gut Lining

The gut lining is only one cell layer thick—making it highly vulnerable to inflammatory foods, alcohol, medications (like NSAIDs), stress, and gut pathogens. A compromised gut lining (also known as intestinal hyperpermeability or “leaky gut”) allows unwanted substances to enter the bloodstream, triggering systemic inflammation.

Support mucosal integrity with:

• Easily digestible meals such as slow-cooked proteins, broths, soups, stews, and steamed vegetables.

• Anti-inflammatory herbs:

• Ginger (anti-inflammatory, pro-motility)

• Chamomile (soothing to the gut lining and nervous system)

• Marshmallow root & Slippery elm (mucilaginous herbs that coat and protect the gut)

• Mineral-rich hydration: Add a pinch of Celtic sea salt or trace mineral drops to filtered water. Electrolytes support digestive secretions, cellular hydration, and bile flow.

4. Strengthen the Gut-Brain Connection

The gut-brain axis is bidirectional, meaning your mental state affects digestion and vice versa. A dysregulated nervous system (fight-or-flight dominance) can shut down digestion, slow motility, reduce enzyme production, and increase intestinal permeability. Simple daily practices to support vagal tone and nervous system balance:

• Nature exposure and walking

• Deep diaphragmatic breathing before meals

• Gentle yoga or somatic movement

• Legs-up-the-wall pose after dinner

• Calming music, scents (lavender, bergamot), or EFT tapping

Gut health is a foundational system that influences how your entire body operates. Supporting it is about creating conditions for balance.

Build a baseline your body can rely on. Small, intentional changes can make a profound difference in how your body feels, absorbs, and functions.

The keys are consistency, simplicity, and nourishment.