Happy gut, happy you

This week, we’re shining a spotlight on gut health — because how your gut feels often affects everything else, from your mood and energy to how your clothes fit.

Your gut is home to trillions of bacteria (your microbiome) that play a big role in digestion, immunity, hormones, and even mental health. When your gut is happy, you’re more likely to feel lighter, clearer, and more comfortable in your own skin.

Gut and mood, the surprising connection

Did you know your gut and brain are connected through what’s called the gut-brain axis?

  • About 90% of your body’s serotonin (the feel-good hormone) is made in your gut.

  • An imbalanced gut can sometimes contribute to anxiety, low mood, or foggy thinking.

  • Bloating or digestive discomfort can sap your confidence and energy.

Taking care of your gut isn’t just about avoiding tummy troubles — it’s about feeling good overall.

Gut friendly foods to include

Here’s how to feed your good bacteria and keep things running smoothly:

✅ Probiotics: These are beneficial bacteria. Find them in:

  • Yogurt with live cultures

  • Kefir

  • Sauerkraut or kimchi

  • Miso soup

  • Kombucha (watch the sugar content)

✅ Prebiotics: These are fibers that feed your good bacteria. Find them in:

  • Garlic and onions

  • Leeks

  • Asparagus

  • Bananas (especially slightly green ones)

  • Oats

✅ Fiber: Helps keep digestion moving. Try:

  • Berries

  • Beans and lentils

  • Whole grains

  • Nuts and seeds

Tip: Add new fiber slowly to avoid extra bloating.

White bean salad with feta recipe

Move for better digestion

Gentle movement helps your gut work more efficiently. Try these low-impact ideas:

  • Go for a short walk after meals.

  • Try gentle yoga poses like twists and cat-cow stretches.

  • Avoid lying down right after eating.

  • Practice deep belly breathing to relax your digestive system.

Even 10 minutes of movement can help ease bloating and support digestion.

Bloat busters: quick tips

Feeling bloated happens to everyone sometimes. Here’s how to help reduce it:

  • Eat slowly and chew thoroughly.

  • Avoid gulping carbonated drinks if you’re prone to bloating.

  • Stay hydrated — it helps digestion.

  • Keep a food diary if bloating is frequent to spot patterns.

  • Manage stress — anxiety can contribute to gut discomfort.

Hormonal changes during perimenopause or menopause can also cause more bloating, so don’t be too hard on yourself if it’s happening more often.

This week's challenge:

Add one gut-friendly food to your meals each day this week. Notice how your digestion — and mood — responds.

Here’s to a happier gut — and a happier you!

Ann Gibson

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