Improve gut health: why a healthy gut is so important
Intestinal complaints such as bloating, irregular bowel movements, abdominal pain, or fatigue are common. Yet, they are often dismissed as normal. This is a shame, as your intestines play a much larger role in your health than many people think. Your intestines are not only important for your digestion but also for your immune system, energy levels, and even your mood. They are not called the "second brain" for nothing.
What exactly do your intestines do?
After digestion in your mouth and stomach, food enters the intestines. In the small intestine, nutrients such as vitamins, minerals, amino acids, and fatty acids are absorbed into the blood. What remains passes into the large intestine. There, gut bacteria play a significant role: they help break down fibers, reabsorb water, and form stool. The intestinal wall acts as a smart barrier. Useful substances are allowed through, while harmful substances must be kept out. If this barrier function is disrupted, it can lead to complaints and increased sensitivity in the body.
What is the gut microbiome?
The collection of microorganisms in and on your body is called the microbiome. The microbiome has many important functions in the body. All microorganisms in the body together weigh about 1-2 kilos, which is roughly the same as your brain! The microbiome is therefore seen as an extra organ that you need to take good care of. In fact, your body is estimated to contain about 40 trillion bacterial cells, while you only have 30 trillion human cells! (1)
The majority of these microorganisms live in your intestines, where trillions of microorganisms, such as bacteria, fungi, and viruses, form the "gut microbiome." This microbiome helps, among other things, with the digestion of food, the production of certain substances, and keeping the immune system in balance. Up to 1000 different types of bacteria live in your gut microbiome, each with its own function. A healthy gut microbiome is usually characterized by diversity and balance. The more varied the composition, the better bacteria can perform various functions together in the body.
Why is the gut microbiome so important? (2)
A healthy gut microbiome supports many processes simultaneously. Gut bacteria help break down fibers and convert them into short-chain fatty acids, such as butyrate. These substances nourish intestinal cells and support the intestinal wall. In addition, your intestines also influence your immune system. A large part of the immune system is located in and around the intestines. There, the body constantly learns to distinguish between what is safe and what requires an immune response. The connection between the gut and the brain is also important. Through nerves, hormones, and immune signals, your intestines are constantly in contact with your brain. As a result, gut problems can not only cause abdominal complaints but also affect your energy, stress sensitivity, and mood.
How do intestines become imbalanced?
Intestinal complaints usually do not arise out of nowhere. Often, multiple factors play a role simultaneously. Consider stress, antibiotics, poor sleep, insufficient fiber, a lot of processed food, alcohol, or an intestinal infection. Food intolerances or hormonal fluctuations can also exacerbate complaints.
Your intestines often clearly indicate when something is out of balance. Common signs include bloating after eating, irregular bowel movements, abdominal pain, a lot of flatulence, fatigue after meals, or the feeling that you suddenly cannot tolerate certain foods as well. Complaints outside the abdomen, such as brain fog, skin problems, or increased stress sensitivity, can also be related to gut health.
What can you do to restore your intestines?
When your intestines are out of balance, it is important to examine both your diet and lifestyle. Restoring gut balance usually does not happen with a single solution, but with a combination of factors that together support the microbiome and the intestinal wall.
Work on stable blood sugar
Strong blood sugar fluctuations can exacerbate low-grade inflammation and affect the gut microbiome. By keeping your blood sugar stable, you create a calmer internal environment for your intestines.
Practical tips:
- Always combine carbohydrates with proteins and fats (e.g., fruit with yogurt, nuts, or eggs).
- Choose less processed carbohydrate sources such as fruit, sweet potato, pumpkin, or rice.
- Avoid large spikes from fast sugars such as soda, candy, and highly processed snacks.
- Eat regularly and in balance so that your body does not continuously experience strong peaks and troughs in blood sugar.
Want to read more about practical tips for stable blood sugar? See this blog.
Regularly drink bone broth
Bone broth contains gelatin and amino acids such as glycine and glutamine. These substances play a role in supporting the intestinal wall and the connections between intestinal cells (tight junctions). In addition, bone broth is easily digestible, so it is often well tolerated when the intestines are sensitive. At the same time, it provides various minerals, such as calcium, magnesium, and phosphorus. Because it is rich in gelatin and amino acids, bone broth can also contribute to supporting the digestive system and restoring the intestinal wall.
Ensure adequate hydration and electrolytes
Electrolytes such as sodium, potassium, and magnesium play an important role in regulating fluid balance and also support the muscle function of the intestine, contributing to stable bowel movements. You can get electrolytes, for example, by adding a pinch of Celtic sea salt or Himalayan salt to water, coconut water, mineral-rich broth, or a sugar-free electrolyte mix.
Supplement omega-3 and magnesium
Omega-3 fatty acids are known for their anti-inflammatory properties and support the cell membranes of intestinal cells. Magnesium also helps relax intestinal muscles, supports healthy bowel movements, and plays a role in tissue repair. Note the dosage: higher intakes, for example, above approximately 250 mg at a time, can have a laxative effect in some people.
Eat fermented foods
Fermented foods contain living bacteria and metabolites that can support the gut microbiome. These products have been consumed for centuries in various cultures.
Examples of fermented foods include:
- kefir
- yogurt with live cultures
- sauerkraut
- kimchi
- kombucha
- miso
Preferably start with small amounts, especially if your intestines are sensitive, so your body can get used to it.
Consider probiotics
In addition to diet, probiotic supplementation can sometimes offer support. Probiotics are living microorganisms that, when consumed in sufficient quantities, can have a positive effect on your gut microbiome.
Probiotics can help with, for example:
- restoring gut flora after antibiotics
- reducing diarrhea or abdominal complaints
- supporting the intestinal barrier
- increasing microbial diversity
It is important to know that the effect of probiotics is strain-specific. This means that different bacterial strains can have different effects in the body.
In conclusion
Your intestines are much more than just a part of your digestion. They form a central system that influences your immunity, energy, mood, and overall health. Intestinal complaints are therefore not something to ignore but a sign that your body needs attention.
The better you understand what is happening in your intestines, the more targeted steps you can take toward more peace in your gut and more balance in your health.
Book recommendations
- The Psychobiotic Revolution – Scott Anderson et al.
- The Mind-Gut Connection – Dr. Emeran Mayer
References
- Sender R, Fuchs S, Milo R. Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol [Internet]. 2016 Aug 19 [cited 2025 Jun 4];14(8):e1002533. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4991899/
- Jandhyala, S. M. (2015). Role of the normal gut microbiota. World Journal of Gastroenterology, 21(29), 8787. https://doi.org/10.3748/wjg.v21.i29.8787
