Your Gut Called… It Wants You to Stop Ignoring It

If you’ve ever been told that bloating, IBS symptoms or fatigue are “just digestion issues”, you’re not alone. Many clients come to me feeling confused and overwhelmed after receiving restrictive gut advice, unsure what they can eat without triggering symptoms.

The truth is that the gut has roles that go far beyond digestion. Your gut microbiome (the community of microbes living in your digestive tract) helps shape immune function, impacts inflammation, and plays an important role in hormone balance and metabolism.

Let’s explore how gut microbes influence hormones and immunity, and how food can support a healthier, more diverse microbiome without falling into crazy restrictive patterns.

What Is the Gut Microbiome?

Your gut microbiome refers to the trillions of microorganisms living primarily in your large intestine, including bacteria, yeasts and other microbes. Many are beneficial, some are neutral, and a smaller number can be problematic if they overgrow.

A “healthy” microbiome isn’t defined by having one perfect strain of bacteria. Instead, research suggests that microbiome diversity is one of the key features associated with resilience, better gut barrier function and healthier immune responses.

Your microbiome is also constantly changing. It can be influenced by:

• Diet, particularly fibre intake
• Stress levels and sleep quality
• Exercise
• Medication use (particularly antibiotics)
• Alcohol intake
• Long-term restrictive diets

So, if you’ve tried multiple gut protocols in the past and still don’t feel better, it doesn’t necessarily mean you’re failing. It may mean that your gut needs a more supportive, sustainable plan.

The Gut–Hormone and Gut–Immune Links

Many people are surprised to learn just how connected the gut is to whole-body health. Your gut microbiome doesn’t work in isolation. It communicates with both the immune system and endocrine system (hormones) via multiple pathways.

Let’s break it all down:

1. Gut microbes help regulate inflammation

A large proportion of the immune system sits around the gut. This makes sense because the gut is one of the biggest points of contact between the outside world and the inside of your body.

When the microbiome becomes less diverse (or more imbalanced), it may contribute to:

• increased intestinal permeability (often referred to as “leaky gut” in popular health language)
• higher inflammatory signalling
• immune dysregulation

This can show up as symptoms that don’t feel gut-related at all, such as skin flare-ups, fatigue, headaches or joint discomfort. 

2. The microbiome influences oestrogen balance

The gut plays a role in how oestrogen is processed and eliminated. Certain gut bacteria help break down and re-circulate oestrogen, which means the microbiome can influence overall hormone balance.

If gut transit time is slow (constipation) or the microbiome is imbalanced, this may affect the way hormones are metabolised and cleared, which can contribute to symptoms such as:

• PMS
• breast tenderness
• heavy or painful periods
• cyclical mood changes

Nutrition is not a replacement for medical treatment, but it can be a powerful tool in supporting healthy elimination pathways and overall hormonal resilience.

3. Gut health may influence stress hormones

The microbiome interacts with the brain and nervous system through the gut–brain axis. Some bacteria even produce neurotransmitters and metabolites that influence mood and stress resilience.

This is one reason why people often notice their gut symptoms worsen during stressful life periods, even when their diet hasn’t changed.

Supporting the Microbiome with Food

If you’ve been told you need to cut out gluten, dairy, FODMAP foods and sugar forever to “fix your gut”, it’s understandable you might feel anxious around eating.

While short-term therapeutic approaches can sometimes be useful (and should always be personalised), long-term gut health is rarely about restriction alone.

In clinic, I often focus on rebuilding confidence with food, improving microbiome diversity gradually, and supporting digestion in a way that feels sustainable. (And gut testing can be a part of this – don’t hesitate to contact me if you’d like to know more).

Here are the key nutrition foundations that I use to support microbiome health.

1. Prioritise fibre diversity (not just fibre quantity)

Many people associate fibre with bran cereals and digestive discomfort. But the microbiome thrives on a range of fibres from different plant foods, including:

• oats and barley (beta-glucans)
• flaxseed and chia (mucilage fibres)
• lentils and beans (galacto-oligosaccharides, if tolerated)
• onions, garlic and leeks (fructans)
• cooked and cooled potatoes or rice (resistant starch)
• berries, apples and pears (pectins)

If you’re prone to bloating or IBS symptoms, this doesn’t mean fibre is “wrong” for you. It may mean you need the right type, dose, and pacing.

A useful goal for many people is aiming for 30 different plant foods per week (including herbs, spices, nuts and seeds) to encourage microbial diversity. This is often a more helpful metric than focusing only on grams.

2. Include fermented foods, if tolerated

Fermented foods can be a helpful way to introduce beneficial microbes, for example:

• live yoghurt or kefir
• sauerkraut or kimchi
• miso or tempeh

These foods aren’t suitable for everyone (especially if histamine intolerance is suspected), but for many people they can support microbial variety and gut function.

3. Support gut motility and bowel regularity

Constipation is very common, and it matters for hormone and immune health. Regular bowel movements help reduce the recirculation of metabolic waste, including waste hormones.

Key nutrition supports include:

• a consistent breakfast routine
• adequate hydration
• magnesium-rich foods (greens, seeds, pulses)
• soluble fibre (oats, chia, flax, psyllium if appropriate)

4. Don’t underestimate blood sugar balance

Unstable blood sugar can contribute to inflammation, stress hormone dysregulation and cravings, which can all indirectly affect the gut.

A simple but powerful strategy is to build meals around:

• a palm-sized portion of protein
• fibre-rich carbohydrates (not necessarily low-carb)
• healthy fats
• plenty of colour from vegetables

5. Reduce ultra-processed foods where possible

You don’t need perfection, but research suggests that diets high in ultra-processed foods may negatively impact microbiome diversity and gut barrier function over time.

If this feels daunting, start small. One practical approach is to keep convenience, but upgrade quality, such as:

• flavoured yoghurt → live yoghurt ##plus## berries
• cereal bars → nuts/seeds ##plus## fruit
• takeaway meals → batch-cooked meals in the freezer

Gut health isn’t about chasing the “perfect” microbiome. It’s about creating the conditions that allow the gut ecosystem to become more resilient over time.

If you’re dealing with ongoing bloating, IBS symptoms, or you feel stuck after restrictive advice, a personalised approach can help you understand what your gut needs, without unnecessary fear around food.

Ready for personalised support?