The Importance of Gut Health (And 4 Ways to Improve It!)

Gut health plays a huge role in how we look, feel, and age. A balanced gut microbiome — the trillions of bacteria living in our digestive tract — supports everything from immunity and metabolism to hormone balance and mood. Yet, about 72% of Americans experience digestive issues like bloating, gas, or abdominal discomfort, which are often signs that the gut needs repair.

Why Gut Health Matters

Your gut isn’t just for digestion — it’s actually an endocrine organ, producing hormones just like your thyroid, ovaries, and testes. When your gut bacteria are in balance, they support hormonal harmony. But when they’re disrupted, it can trigger inflammation, metabolic dysfunction, and disease.

An imbalanced gut microbiome has been linked to:

• Pregnancy complications such as preterm labor and low birth weight

• Polycystic Ovary Syndrome (PCOS) due to higher insulin and androgen levels that affect egg development

• Endometriosis, as disrupted bacteria alter estrogen metabolism and promote lesion growth

• Certain cancers, since poor estrogen breakdown can fuel tumor growth

  
  

Healing your gut starts with three foundational steps: Remove, Replace, and Repair.

1. Remove Damaging Foods

Most people are born with a healthy gut biome — but the standard American diet quickly disrupts it. The first step is to remove foods that cause inflammation and destroy beneficial bacteria, including:

• Packaged and processed foods

• Conventional gluten (often contaminated with glyphosate, banned in many countries)

• High-fructose corn syrup

• Industrial seed oils (canola, grapeseed, sunflower, soybean)

• Excessive alcohol, which reduces digestive enzyme production and nutrient absorption

Cutting out these foods gives your gut a clean slate to rebuild.

2. Replace with Healing Foods

Once you’ve cleared the harmful triggers, it’s time to nourish your gut with foods that help beneficial bacteria thrive:

• Bone broth – Rich in collagen, amino acids, and electrolytes to repair the gut lining and reduce inflammation.

• Fermented foods – Yogurt, kefir, kimchi, sauerkraut, kombucha, tempeh, and raw honey provide probiotics that feed your microbiome.

• Fresh, organic produce – Aim to “eat the rainbow” and include a wide range of colorful fruits and vegetables.

  
  

And while that nightly glass of wine might be tempting, consider swapping it out a few nights a week for:

• Sparkling mocktails

• Herbal teas

• A square of dark chocolate (yes, it’s good for your gut!)

  
  

3. Manage Stress

Stress is one of the biggest disruptors of gut health. It alters gut motility, reduces beneficial bacteria, and impairs nutrient absorption — leading to bloating, constipation, or even diarrhea.

Lowering stress may sound simple, but in a busy life, it takes intention. Try these practical approaches:

• Meditation – Even 5 minutes daily can lower cortisol and help reset your nervous system. Apps like Insight Timer or Calm are great starting points.

• Nature walks – Research shows time in nature improves mood, reduces stress, and boosts focus. Swap one gym session for a walk in the park.

• Gratitude practice – Writing down three things you’re grateful for daily helps shift the nervous system toward calm and positivity.

  
  

4. Eat More Plants (and Keep Moving)

A fiber-rich, mostly plant-based diet fuels beneficial bacteria that reduce inflammation and improve overall health. In fact, research from the University of California San Diego found that eating 30 different plant foods per week is ideal for gut diversity.

You don’t have to go vegan — just get creative:

• Sweet potatoes

• Lentils or chickpeas

• Jackfruit or tempeh as meat substitutes

• Smoothies loaded with leafy greens and berries

Exercise also matters. Movement reshapes your gut microbiome, promoting bacteria that reduce inflammation and support metabolism — like Akkermansia muciniphila, Faecalibacterium prausnitzii, and Roseburia hominis.

In one study, women who walked briskly or swam three hours per week for six weeks showed measurable increases in these beneficial bacteria. When they stopped, levels dropped — proving consistency is key.

The Bottom Line

A healthy gut doesn’t just improve digestion — it supports balanced hormones, better skin, improved mood, and even weight management. Think of your gut as your body’s control center: when it’s healthy, everything else runs smoother.

Take the Next Step

At Foundations at Maitland, we believe true wellness starts from within. Our personalized programs combine hormone optimization, weight management, and longevity therapies to help you feel and function your best.

If you’re ready to transform your gut health, metabolism, and body from the inside out, schedule your complimentary consultation today.

Listen to Dr Jackson go into detail about this topic!  You can hear the full episode on her podcast, Ageless and Outrageous.  Be sure to like and follow so you don’t miss an episode!

https://agelessandoutrageous.alitu.com/

At Foundations at Maitland, in Maitland FL, we offer a full range of non-surgical treatments to help you reach your aesthetic, wellness, and sexual goals.  Our providers are highly trained and experienced.  We are led by our double-board certified surgeon, Dr Kristin Jackson, who has personally developed all treatment protocols and is closely involved in the day-to-day operations of our medical spa.  With her extensive training in all non-surgical cosmetic treatments as well as over 20 years of surgical experience, Dr Jackson is uniquely qualified to ensure our medical spa provides you with the highest standards of quality care and safety.

If you are looking for hormone replacement doctors or anti-aging doctors near you, we can help!  Contact us today for your complimentary consultation!