Improve gut health naturally with diet, lifestyle, and stress management. Learn how to support your microbiome for better wellbeing.
Gut health isn’t just the latest trending topic, it can truly impact every aspect of a person’s life.
In nutrition, gut health has always been a vital part of overall wellbeing, but recent groundbreaking research has begun to reveal just how hugely impactful it can be.
For women, maintaining a healthy gut microbiome is especially crucial, as women are disproportionately affected by many conditions associated with gut health, from Irritable Bowel Syndrome (IBS) to mood disorders. Fortunately, there’s lots of great ways for women to improve their gut health naturally and deliciously, without relying on expensive supplements or quick fixes.
Understanding gut health
Gut health refers to the balance of trillions of microorganisms, including bacteria, protozoa, archaea, viruses, and fungi, which inhabit the digestive tract. Known collectively as the gut microbiome, these helpful little microorganisms combined contain represent 100 trillion microbes with as many as 5000 different species. A healthy gut microbiome helps digest food, absorb nutrients, regulate the immune system, and prevent harmful bacteria from proliferating.
When the balance of these microorganisms is disrupted—a condition known as “dysbiosis” can affect a variety of health issues, including digestive problems, autoimmune diseases, and potentially even mood disorders. While the causal link is still not fully understood, research now shows that patients with a range of conditions including diabetes, coeliac disease and psoriatic arthritis consistently have a less diverse range of gut microorganisms than the average person.
One of the most intriguing connections in gut health is the “gut-brain axis,” or the nervous system link between digestive function and mental well-being. Research by mental health practitioners shows that gastrointestinal issues often accompany psychiatric conditions such as depression, anxiety, or schizophrenia. Symptoms like appetite changes, nausea, and digestive discomfort frequently appear alongside mood disorders. Likewise, stress and anxiety can contribute to gut conditions like Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD), reinforcing the complex, two-way communication between the gut and the brain.
Why is women’s gut health unique?
Women’s gut health is uniquely influenced by hormonal fluctuations, which can impact the balance of gut bacteria. Menstruation, pregnancy, menopause, and hormonal contraceptive use can all trigger shifts in the gut microbiome, sometimes leading to bloating, constipation, or increased susceptibility to infections such as Urinary Tract Infections (UTIs). Pregnancy, for example, brings dietary and hormonal changes that can also disrupt digestion, which may affect mental health. Stress further complicates gut health by raising cortisol levels, which can then interfere with the gut-brain axis.
Women are also disproportionately affected by autoimmune conditions, chronic illnesses, and mood disorders—many of which involve gut-related symptoms and have been linked to the gut-brain axis during research. For instance, women are twice as likely as men to develop Major Depressive Disorder (MDD) early in life, and they make up about 80% of Chronic Fatigue Syndrome (CFS) cases, a condition which often coincides with IBS. A weakened gut barrier, often called “leaky gut,” may contribute to inflammation and immune system dysregulation, potentially playing a role in autoimmune diseases. IBS, a well-known gut-brain axis disorder, affects 3.5% of Australians and is about 20% more common in women than men, with symptoms such as abdominal pain, diarrhea, and constipation often worsening during periods of hormonal changes.
While far more research needs to be done in this important field of women’s health, the emerging data demonstrates the complex relationship between hormones, gut health, and the gut-brain axis in women. Encouragingly, dietary strategies are proving to be among the most effective ways to balance your microbiome, offering some welcome hope for those experiencing various chronic conditions.
The signs of poor gut health
So, how do you know if your gut bacteria is out of balance? When your gut health is compromised, it will make itself known in a number of ways. Bloating, gas, and irregular bowel movements such as constipation or diarrhea are among the most noticeable symptoms signaling potential dysbiosis. Fatigue is another indicator, because an unhealthy microbiome can hinder nutrient absorption, leaving you feeling tired despite a full night’s rest.
Visible skin issues like acne, eczema, psoriasis and rosacea have also been linked to dysbiosis, which triggers inflammation that impacts the skin. Mood swings, anxiety, and even depression can arise as a result of the gut-brain axis, although these symptoms can have complex causes. Additionally, frequent infections such as colds or urinary tract infections can indicate a weakened immune system due to poor gut health. Lastly, developing food intolerances or experiencing discomfort after consuming certain foods is also now understood to potentially signal an imbalance in the gut microbiome.
If you’re noticing these symptoms consistently, it may be time to evaluate your diet and lifestyle to see if adjustments are needed to make your microbiome happy again. However, if you are experiencing abdominal pain and bloating, unusual bowel function or urine or other pronounced symptoms, please check with your GP.
How to improve your gut health naturally
There are a lot of expensive supplements and sugary ‘probiotic’ yoghurt drinks out there which promise to singularly improve your gut health. However, any well-trained nutritionist will tell you that improving gut health naturally involves making strategic changes in diet, lifestyle, and stress management, rather than simply adding a new product to your diet. Here are some key tips from Torrens University Australia clinical nutrition experts:
Stress management – Chronic stress can negatively impact gut health, contributing to an imbalance in gut bacteria, conditions like IBS and increased gut permeability. Managing mental health through
