Gut Check

5 Signs Your Digestion Needs a Reset

Your gut is at the core of your health—literally. From digestion to immune function and even hormone regulation, a well-balanced microbiome is essential for feeling your best. Yet, many people struggle with gut imbalances without even realizing it. If you’ve been dealing with unexplained symptoms, your gut might be asking for help. Here are five signs your gut needs support—and what you can do about it.

5 Common Signs of a Gut Imbalance

1. Digestive Distress – Bloating, gas, constipation, diarrhea, or acid reflux can all signal an unhealthy gut. If your digestion feels off regularly, it’s a sign your microbiome may need attention.

2. Chronic Fatigue – An imbalanced gut can lead to nutrient malabsorption, inflammation, and poor sleep, all of which contribute to persistent fatigue.

3. Skin Issues – Conditions like acne, eczema, and rosacea are often linked to gut health. When your microbiome is out of balance, inflammation can manifest in your skin.

4. Frequent Illness – If you catch colds often or struggle with lingering infections, your gut may not be supporting your immune system effectively.

5. Mood Swings & Brain Fog – The gut-brain connection is real. If you experience anxiety, depression, or brain fog, an imbalanced microbiome may be affecting neurotransmitter production.

How Gut Health Impacts Hormones

Your gut isn’t just responsible for digesting food; it plays a significant role in regulating hormones. In fact, your gut microbiome is often referred to as an "endocrine organ" because of its ability to influence hormone production, metabolism, and signaling throughout the body.

One key player is the estrobolome—a collection of gut bacteria that help regulate estrogen levels. When gut bacteria are imbalanced, estrogen metabolism can be disrupted, potentially contributing to issues like PMS, irregular cycles, and even conditions such as PCOS or endometriosis. Additionally, gut inflammation can elevate cortisol, your body’s main stress hormone, which can negatively impact sleep, metabolism, and overall hormone balance.

The gut also produces about 90% of the body's serotonin, the neurotransmitter responsible for mood regulation. This gut-brain connection means that an unhealthy microbiome may contribute to anxiety, depression, and mood swings. By prioritizing gut health, you’re not just supporting digestion—you’re creating the foundation for balanced hormones, stable energy, and a more resilient body.

"All disease begins in the gut.” – Hippocrates, the father of medicine

Easy Lifestyle Shifts for Better Digestion

Supporting your gut doesn’t have to be complicated. Start with these simple but impactful shifts:

• Eat Whole, Fiber-Rich Foods – Prioritize vegetables, fruits, nuts, and seeds to feed beneficial gut bacteria.

• Reduce Processed Foods & Sugar – Highly processed foods disrupt gut bacteria and contribute to inflammation.

• Stay Hydrated – Proper hydration supports digestion and nutrient absorption. For more on how hydration impacts overall health, check out my February 2025 blog post here.

• Manage Stress – Chronic stress weakens gut function, so incorporate breathwork, meditation, or gentle movement into your day.

• Prioritize Sleep – Inconsistent or poor-quality sleep can interfere with the body's ability to restore and maintain a balanced microbiome, impacting overall health and digestion.

  
  

Myth Busting: Do You Really Need Probiotics?

Probiotics are often marketed as the ultimate gut fix, but do you actually need them? The truth is, while probiotics can be beneficial, they’re not a one-size-fits-all solution. Here’s what you should know:

• Not all probiotics are created equal. Different strains have different effects, and not all probiotics on the market are high quality or beneficial for your unique gut microbiome.

• Food-first is often best. Instead of relying solely on supplements, incorporating fermented foods like sauerkraut, kimchi, and kefir can provide a natural and diverse source of beneficial bacteria. My favorite brands for these include WildBrine for sauerkraut and kimchi, and Kevita for kefir-like drinks.

• Kombucha isn’t always the answer. While it does contain probiotics, it can also be high in caffeine and sugar, making it better as an occasional drink rather than a daily go-to.

  
  

By focusing on whole-food sources and tuning into what your body truly needs, you can support your gut microbiome in a way that’s both effective and sustainable.

Next Steps for Long-Term Gut Health

Healing your gut is a journey, not a quick fix. The best approach is a personalized one—what works for one person may not work for another. If you’re experiencing persistent gut symptoms, it may be time for a deeper look at your diet, stress levels, and overall health.

Curious about where to start? I offer personalized nutrition guidance to help you uncover and address the root causes of gut imbalances. If you’re ready to take control of your digestion and overall well-being, let’s chat! Head on over to the homepage here and click the "I'm Ready" button!