The Pillar of Gut Health: Balance, Bacteria & Whole-Body Health

Next in our Foundational Pillars series is gut health. The gut is involved in so many critical body processes—far beyond just digestion and absorption. It plays a role in hormone balance, neurotransmitter synthesis, immune system support, and even metabolism. All of these systems make a big impact on how we feel, so it's essential that our gut is working well—because when our gut thrives, we do too.

What Is Gut Health?

When we talk about gut health, we’re referring to the entire digestive tract—from the mouth to the rectum. This includes everything involved in ingesting, breaking down, digesting, and absorbing nutrients, as well as eliminating waste and toxins that the body doesn’t need.

Many factors contribute to a healthy gut: digestive enzymes, stomach acid, and most notably, the trillions of bacteria that make up our gut microbiome. These tiny microbes help us digest food, fight infections, regulate our immune system, and even communicate with our brain based on what the body needs. Because this system is so intricate, it can easily get out of balance if we have too few “good” bacteria and/or too many “bad bacteria”, leading to symptoms like bloating, constipation, diarrhea, acid reflux, nausea, or even unexplained weight changes.

Poor Gut Health Has Been Linked To:

• Digestive disorders
• Weakened immune system
• Chronic inflammation
• Food intolerances and sensitivities
• Mental health conditions like anxiety and depression
• Autoimmune diseases
• Weight management difficulties
• Skin concerns such as acne, eczema, or psoriasis
• Chronic fatigue and low energy
• Poor sleep quality
• Nutrient deficiencies from poor absorption
• Hormone issues like endometriosis and heavy periods

Lifestyle Practices That Support Gut Health:

1. Eat a Variety of Plants

Plants provide fiber, which helps feed the “good” bacteria in our gut. This type of fiber–called prebiotics creates a strong foundation for a balanced microbiome. Eating lots of colorful plants also promotes resilience in our gut environment. Aim for 30 different plant-based foods per week (fruits, vegetables, nuts, seeds, legumes, and herbs all count!).

Tip: create a list of 30 check boxes and post it on your fridge. Then check them off throughout the week to see how you’re doing. Kids love doing this too!

- Incorporate Fermented Foods

These are natural sources of probiotics—live microorganisms that add beneficial diversity to our microbiome. Try adding sauerkraut, kimchi, kefir, miso, or kombucha to your daily diet. We also love the Just Ingredients Probiotic Complex as a supplemental option. Use code "upliftforher" for 10% your Just Ingredients purchase. 

- Set Plant-Rich Nutrition Goals
A helpful daily baseline to shoot for:

• 5–7 servings of vegetables daily (2–3 per meal)
• 2–3 servings of fruit
• 1–2 servings of nuts or seeds

- Understand Your Gut Bacteria
We all have a mix of helpful and harmful bacteria in our gut. The “good” bacteria support immune health, improve mood, produce nutrients like vitamin K and folate, and help reduce inflammation. The “bad” bacteria can disrupt the gut barrier, produce toxins, and interfere with nutrient absorption. When harmful bacteria overgrow, it can lead to gut dysbiosis.

2. Stay Hydrated

Hydration is key to keeping digestion smooth and preventing constipation. A good goal: drink at least half your body weight in ounces of water each day.

3. Move Your Body

Exercise improves gut motility and supports the growth of beneficial bacteria. Even moderate movement like walking, stretching, or dancing can make a big difference. 

4. Manage Stress

Chronic stress can disrupt the microbiome and weaken the gut lining, allowing particles from the digestive tract to enter the bloodstream (a phenomenon often referred to as "leaky gut"). Support your nervous system with daily stress-management practices like meditation, walking, yoga, breath work, or journaling. 

5. Practice Food Hygiene

Slow down and enjoy your meals! Eating mindfully helps prime the digestive system for proper breakdown and nutrient absorption.
Tips:

• Chew each bite around 30 times
• Avoid large quantities of water during meals, which can dilute digestive enzymes 

6. Limit Ultra-Processed Foods

Highly processed and sugary foods feed harmful bacteria and can increase inflammation. These foods also disrupt gut-brain signaling and metabolic balance. Choose whole, nutrient-dense foods as often as possible.

7. Prioritize Sleep

Deep, restorative sleep (7–9 hours per night) is when your body repairs itself and your gut microbiome gets a chance to reset and flourish.

Final Thoughts:

While the gut is complex, supporting it doesn’t have to be. Through simple, sustainable lifestyle shifts—like eating more plants, staying hydrated, and managing stress—you can nurture your gut and, in turn, improve your energy, mood, and overall well-being.

And remember: if you're already doing all the right things and still struggling with digestive symptoms, you're not alone. Sometimes additional support is needed. We can explore deeper testing—like food sensitivity panels, stool analysis, or screening for bacterial overgrowth—to create a personalized plan for healing.

If you’re looking for support to improve your gut health, learn more about our functional medicine consultations with Dr. Cracroft here.

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