Your gut plays a crucial role in overall well-being. A healthy digestive system supports immunity, energy levels, and even mental health. However, an unhealthy gut can lead to issues like bloating, fatigue, and inflammation.
Your gut microbiome consists of trillions of bacteria that help digest food, absorb nutrients, and keep your body balanced. Luckily, adding gut-friendly foods to your diet can promote better digestion and overall health.
Here are 10 powerful foods to nourish to Boost Gut Health and keep your digestive system happy.
1. Kefir – A Probiotic Powerhouse
This fermented drink is packed with beneficial bacteria that support digestion. Kefir also helps synthesize essential vitamins like B12 and K. Try dairy-based or non-dairy versions like coconut kefir.
2. Sauerkraut – Fermented Cabbage Goodness
Loaded with probiotics, sauerkraut supports gut balance. Opt for fresh, refrigerated sauerkraut instead of canned versions, which lose beneficial bacteria during processing.
3. Kimchi – A Spicy Gut Booster
This Korean favorite is rich in probiotics and antioxidants. Studies suggest that kimchi supports immunity and helps maintain a balanced gut microbiome.
4. Kombucha – A Fizzy Health Elixir
Fermented black tea, kombucha contains probiotics and antioxidants that support digestion. Choose brands with minimal sugar for maximum benefits.
5. Whole Oranges – Fiber for a Healthy Gut
The soluble fiber in oranges fuels gut bacteria, producing butyrate, a key compound for digestive health. Eat the whole fruit to benefit from the fiber-rich membranes.
6. Jerusalem Artichokes – A Prebiotic Superfood
These fiber-rich tubers feed good gut bacteria and promote a healthy digestive barrier. Plus, they have anti-inflammatory properties.
7. Grass-Fed Butter – A Natural Butyrate Source
Rich in gut-supporting butyrate, butter from grass-fed cows helps strengthen the intestinal lining. Use it in moderation for a healthy balance.
8. Garlic – A Natural Prebiotic
Garlic feeds beneficial gut bacteria, supporting digestion. However, if you have IBS, you may need to moderate your intake due to its high fructan content.
9. Lentils – Fiber and Prebiotic Power
Lentils contain soluble fiber and prebiotics, making them excellent for gut health. Add them to soups, salads, or grain bowls for a fiber boost.
10. Dark Chocolate – A Delicious Gut Booster
Yes, you read that right! Dark chocolate with at least 70% cacao contains compounds that gut bacteria ferment into anti-inflammatory byproducts, benefiting both digestion and heart health.
Simple Food Swaps for Better Digestion
Want to take your gut health to the next level? Try these easy food swaps:
Avocado instead of mayo – More nutrients, less processing.
Sprouted grain bread instead of regular bread – Easier to digest.
Quinoa pasta instead of wheat pasta – Less bloating, better digestion.
Lettuce wraps instead of tortillas – Cuts processed carbs.
Homemade cashew cheese instead of store-bought – Fewer additives.
Making small changes can transform your gut health and boost overall wellness. Which gut-friendly foods do you love? Share in the comments! 🚀
You want more Gut-health information? Read this Gut Health and Happiness – Is there a link? and share with us what you think about it! To book a consultation with me, CLICK HERE and let’s talk about your gut health.
Feeling Great Naturopath New Corowa Office & Online Consultations – A Natural Approach to Lasting Wellness
A Natural Approach to Lasting Wellness
Feeling Great Naturopath Corowa, take a natural approach to uncover the true cause of your health concerns. Instead of only addressing symptoms, we dig deeper to identify the root problem.
With a personalized strategy, we include diet adjustments, nutrient support, herbal remedies, movement plans, and lifestyle improvements. Whether you need standalone naturopathic care or a comprehensive approach, we tailor solutions to support your well-being.
Are you feeling stuck in your health journey? Do you struggle with low energy, persistent weight gain, or symptoms that never seem to improve? These common frustrations often indicate deeper imbalances in the body.
What I Can Help You With
Digestive Health – IBS, bloating, gut infections, and food sensitivities Metabolic Support – Diabetes, stubborn weight, and gout Skin & Allergy Relief – Eczema, psoriasis, hay fever, and sinus problems Mental Wellbeing – Anxiety, depression, and mood imbalances Hormonal & Thyroid Balance – Energy crashes, hypothyroidism, and restless legs
Real Success Stories: A Personalized Approach That Works
Jenny’s Journey She struggled with IBS for years. After identifying hidden gut infections and food intolerances, she fully healed her gut and now enjoys a symptom-free life.
Pauline’s Success “I never thought I could give up coffee, but I did!” – Pauline With small, focused changes, Pauline reduced her caffeine intake to just one cup a day—a huge achievement for her!
Here At Feeling Great Naturopath Corowa, we focus on realistic, step-by-step progress. We help you make manageable health changes, ensuring long-term success is achievable and sustainable.
How I Work at Feeling Great Naturopath Corowa
Step-by-Step Support – Small, meaningful changes for lasting results Realistic Goals – No overwhelm, just clear, achievable steps Flexible Consultations – Available in-person and online
“We only get one chance in this body, so you may as well make the most of it.” – Julie Smethurst
Start Your Journey to Feeling Great
Small, consistent steps lead to big transformations. If you’re ready to move beyond frustration and take charge of your health with our natural approach, let’s work together!
Julie xxx (Naturopath, Life Coach, Pharmacist – Feeling Great Naturopath Corowa)
PS. Thank you to my wonderful clients for your trust and support. Helping people live their best lives is my greatest passion, and I’m grateful for the journey we share.
“We’re all just walking each other home.” – Ram Dass
Did you know your gut health can directly impact your happiness? It’s true! While juggling work, family, relationships, and daily stress, many overlook a key factor in their well-being—the gut microbiome.
Your body contains more bacteria than cells, and these tiny organisms play a crucial role in your mood, energy, and overall health. When balanced, they boost digestion, reduce inflammation, and even help you feel energized and clear-headed.
But if your gut is out of balance, stress levels rise, digestion suffers, and mental well-being declines. Let’s explore how a healthy gut can make you feel happier, sharper, and more energized.
7 Connection of Gut Health and Happiness
1. Strengthens Immunity for a Healthier You
Around 80% of your immune system lives in your gut. A strong microbiome protects against illness, infections, and allergies, keeping your immune system running smoothly.
What does this mean for you?
Fewer sick days
More energy for work, family, and fun
A body that feels strong, resilient, and ready for anything
2. Increases Natural Energy Levels
Many rely on caffeine and sugar to stay energized, but your gut can naturally fuel your body. A balanced microbiome:
Supports digestion for better nutrient absorption
Produces energy-boosting B vitamins
Regulates blood sugar to prevent energy crashes
With a healthy gut, you’ll wake up feeling refreshed—no energy drinks required!
3. Supports a Healthy Weight
Struggling to maintain your ideal weight? Your gut microbiome plays a key role in metabolism, digestion, and fat storage. It helps:
When your gut is thriving, it’s easier to reach and maintain a healthy weight without restrictive dieting.
4. Sharpens Focus & Mental Clarity
Ever feel foggy-headed or forgetful? Your gut is directly linked to brain function. Good bacteria send positive signals to the brain, improving memory and focus.
But when bad bacteria take over, they produce toxins that cause:
Brain fog
Memory issues
Mood swings
By keeping your gut healthy, you’ll stay sharp, focused, and mentally clear.
5. Balances Mood & Reduces Stress
Your gut produces 90% of serotonin, the happiness chemical that affects mood, sleep, and stress levels. A thriving microbiome:
Lowers cortisol (stress hormone)
Reduces anxiety and depression
Helps you feel calm, positive, and emotionally balanced
A happy gut means a happier you!
6. Enhances Skin Health & Radiance
Your skin is a reflection of gut health. When digestion is off, inflammation rises, leading to:
Acne and breakouts
Dryness and irritation
Premature aging
A strong microbiome boosts nutrient absorption, leading to glowing, youthful skin from the inside out!
7. Protects Your Smile & Oral Health
Did you know your mouth has its own microbiome? Good bacteria protect against:
Cavities and gum disease
Bad breath
Tooth sensitivity
A balanced gut promotes a bright, healthy smile, making you look and feel your best.
Final Thoughts: A Happy Gut = A Happier You – Gut Health and Happiness
When your gut thrives, your body and mind do too. From energy and focus to mood and skin, your microbiome plays a crucial role in overall happiness.
Ready to boost your gut health and feel amazing? Start today—your happiness depends on it!
The Antidepressant Dilemma: Mood & Gut Connection – What Are Your Options?
Feeling Stuck? Let’s Explore Your Choices with Mood & Gut
Struggling with low mood, anxiety, or brain fog? Feeling like you’re on an emotional rollercoaster? Maybe you’ve visited your doctor and now have a prescription for antidepressants in hand. But is that your only option?
After 20 years dispensing antidepressants, I saw firsthand that while they may help in the short term, they often don’t provide lasting happiness. That’s why I stepped away from the counter and now offer natural, long-term solutions to support mental well-being from the root cause.
Your Mood & Gut: The Connection You Need to Know
Before making a decision, consider this—your gut health directly affects your mood. Ever had a “gut feeling” or butterflies in your stomach? That’s because your gut and brain are constantly communicating.
Here’s something groundbreaking: 90% of serotonin is produced in the gut—only 10% comes from the brain! Yet many antidepressants work by recycling serotonin in the brain, rather than supporting the gut where most of it is made.
It makes sense to optimize gut health first, rather than applying a quick fix that doesn’t address the root issue.
6 Natural Ways to Support Mood & Gut Health
1. Cut Down on Sugar & Processed Carbs
Swap biscuits for an orange, or cake for veggie sticks and hummus. Studies show high sugar intake can increase the risk of Alzheimer’s and mood disorders.
2. Eat More Fiber-Rich Foods
Load up on vegetables, fruits, nuts, and whole foods. A good rule of thumb? One handful of protein, three handfuls of veggies per meal.
3. Increase Healthy Fats
Your brain thrives on good fats like:
Avocados, eggs, nuts, seeds, and coconut oil
Omega-3-rich foods like salmon and flaxseeds
Avoid fried foods and hydrogenated oils found in packaged snacks.
4. Move Your Body Daily
Exercise boosts brain health and energy. Try:
20 minutes of aerobic activity (walking, jogging, dancing)
Keep your heart rate at 180 minus your age for optimal benefits.
5. Practice Gratitude & Stress Management
High stress damages gut bacteria and increases inflammation. Daily habits like:
Gratitude journaling
Meditation or deep breathing
Forgiveness and compassion
can make a big difference in balancing emotions.
6. Minimize Gut Disruptors
Certain medications and lifestyle habits harm gut health. Reduce or avoid:
Acid-reducing meds (Nexium, Losec, Ranitidine)
Antibiotics unless necessary
Processed foods and trans fats
Need Support? Let’s Create a Plan Together
If you’re looking for natural, sustainable solutions to support your mood, energy, and gut health, I can help! Book a consultation at my naturopathic clinic in Corowa or schedule an online video call.
I’ve helped thousands of clients regain their well-being, and they’ve never felt better. Supporting your body naturally beats a temporary fix every time!
Explore Natural Remedies for Digestion and Bloating
Is Your Stomach Feeling Off? Digestion and Bloating Problem? Here’s Why!
Have you ever have Digestion and Bloating problems and caught yourself saying…
“My stomach hasn’t been the same since my last trip.” “I feel bloated every time I eat.” “Something is giving me a gut ache, but I’ve put up with it for months.”
If any of these sound familiar, you’re not alone. Many people experience digestive discomfort but dismiss it, thinking it’s normal or too complicated to fix. I used to think the same way—until my symptoms became too loud to ignore.
Gas and bloating occur naturally as food breaks down. But when excess gas gets trapped, discomfort follows. Your body sends signals when something is off—first as a whisper, then a nudge, then a full-blown crisis. The key is to listen before it reaches that point.
7 Causes of an Upset Gut with Digestion and Bloating Problems
1. Food Intolerances
Unlike food allergies, intolerances develop over time. A small amount may not trigger symptoms, but repeated exposure leads to bloating, inflammation, and poor digestion. Since reactions can be delayed by 4-7 days, it’s not always the last thing you ate causing discomfort.
2. Gut Infections
Ever had food poisoning or an upset stomach after traveling? Lingering gut infections can cause inflammation, leading to leaky gut, food intolerances, and even autoimmune conditions. If your digestion hasn’t been the same since an illness, an infection may be the culprit.
3. Poor Digestion
Your stomach, liver, and pancreas all play key roles in breaking down food. Stress, nutrient deficiencies, or an imbalanced system can slow digestion. This can lead to bloating, indigestion, and sluggishness—but the good news is, it’s fixable!
4. Sluggish Thyroid
Your thyroid controls metabolism. If it’s slow, digestion slows too. Signs include constipation, bloating, and food feeling heavy in your stomach. Thyroid issues often run in families, so if this sounds familiar, testing may be helpful.
5. Small Intestinal Bacterial Overgrowth (SIBO)
SIBO is an overgrowth of bacteria in the small intestine, often causing fructose intolerance. If apples, onions, garlic, or lentils leave you bloated and in pain, SIBO may be at play.
6. Coeliac Disease or Wheat Sensitivity
Not all gluten issues cause immediate stomach pain. Some people experience nutrient deficiencies (iron, vitamin D, zinc) without realizing gluten is the cause. If your body isn’t absorbing nutrients properly, it’s worth investigating.
7. Other Gut Conditions
Conditions like ulcerative colitis, diverticulitis, and IBS can cause chronic digestive distress. If symptoms persist, professional guidance can help uncover the root cause.
Ready to Feel Better? Let’s Fix It!
If you’ve nodded yes to any of these, I’d love to help! When digestion is off, it’s hard to feel your best—but you deserve to feel great every single day.
👉 Let’s find the root cause and restore your gut health! Booka consultation today.
Deciding to detox your body is a great first step toward better health, but knowing where to start can feel overwhelming. The good news? Small changes can lead to big improvements over time. By focusing on whole foods, avoiding harmful ingredients, and making mindful choices, your body will naturally detox and regain balance.
Boost Your Vegetable Intake
Aim for four handfuls of salad and three servings of vegetables daily.
Choose fresh, chemical-free produce whenever possible.
If organic options are unavailable, soak produce in water with apple cider vinegar for five minutes to reduce pesticide residue.
Include fermented foods like sauerkraut or kimchi for gut health.
🚫 Decline: Canned, frozen, dehydrated, or pickled vegetables.
The Ultimate Detox Food Guide – Simple Detox Plan
Increase High-Quality Protein
✅ Relish Instead: Chicken, turkey, eggs, calamari, tempeh, tofu, and small fish (like sardines and mackerel).
❌ Refuse: Processed meats, pork, beef, shellfish, and deli cuts.
