by Feeling Great | Feb 28, 2025 | Gut Health
10 Foods That Boost Gut Health Naturally
Boost Gut Health – Why Gut Health Matters
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.
by Feeling Great | Aug 21, 2023 | Gut Health, Mental Wellbeing
Gut Health and Happiness – What’s the Connection?
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:
- Balance blood sugar, reducing sugar cravings
- Produce hormones that signal fullness
- Improve nutrient absorption, preventing malnourishment
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!
Want to read more about Microbiome? Read This! Need help getting your microbiome in tip top shape? Click here to book online.
Hoping this article helped you understand your body a little better. Know anyone who would benefit from it as well, please pass it on.
Loads of gut health and happiness, Julie xo
by Feeling Great | Jul 17, 2023 | Cognitive Health, Gut Health
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!
Read about 4 Antidotes when Feeling Stuck, Overwhelmed, and Depress? or you can also read the Mental Health Holistic Approach and if you find this is helpful, we love to hear your thoughts!
CLICK HERE to book your personalized health plan.
Wishing you a healthy, happy day!
Julie xx (Naturopath, Life Coach, Pharmacist)
PS: Did you know you absorb the microbiome of those around you just by breathing? The human body is truly fascinating!
by Feeling Great | Apr 17, 2023 | Gut Health
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! Book a consultation today.
If this was helpful, share it with someone who needs it!
by Feeling Great | Jan 16, 2023 | Gut Health
Kickstart Your Health with a Simple Detox Plan
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.
Eliminate Dairy
- ✅ Swap for: Coconut milk, nut-based yogurts, and unsweetened plant-based milks.
- ❌ Skip: Butter, cheese, milk, and ice cream.
Go Gluten-Free
- ✅ Choose: Quinoa, brown rice, buckwheat, and almond meal.
- ❌ Avoid: Wheat, rye, barley, and spelt.
5. Enjoy Nuts and Seeds
- ✅ Eat: Almonds, walnuts, chia seeds, and sunflower seeds.
- ❌ Restrict: Peanuts and salted or roasted nuts.
6. Add Healthy Legumes
- ✅ Best choices: Lentils, chickpeas, black beans, and kidney beans.
- ❌ No To: Canned beans with additives or preservatives.
7. Eat Fresh Fruit
- ✅ Enjoy: Up to three servings of fresh or frozen fruit daily.
- ❌ Refrain: Canned, dried, or candied fruit.
8. Use Healthy Oils
- ✅ Opt for: Olive, coconut, flaxseed, and sesame oil.
- ❌ Skip: Vegetable oils, margarine, and fried foods.
9. Choose Natural Condiments
- ✅ Use: Fresh herbs, garlic, lemon juice, and homemade dips.
- ❌ Avoid: Artificial sweeteners, processed sauces, and preservatives.
10. Stay Hydrated
- ✅ Drink: Water (flavored with lemon or mint), herbal teas, and fresh vegetable juices.
- ❌ Limit: Alcohol, soda, coffee, and sweetened beverages.
Final Tip
The key to detox success? Start where you are and improve gradually. Small changes will lead to long-term results—and your body will thank you for it!
“Eat more fruit and vegetables, reduce processed foods, cut back on alcohol, and move your body daily.” – ABC News
Ready to Start? Choose one or two steps today and build from there. Small changes will lead to lasting results!
Feel free to check out some of my healthy recipes and smoothies which will aid you on your Detox.
Need help with all thing Detox – Book Here to get started
by Feeling Great | Jan 10, 2023 | Gut Health
4 Steps to Healing Leaky Gut
Leaky Gut Specialist Online Australia: Start Your Healing Journey
Leaky gut is a condition where your intestinal lining, which is typically tightly sealed, becomes damaged. This damage allows food particles, bacteria, and toxins to leak into the bloodstream, triggering inflammation. Symptoms of leaky gut include bloating, food sensitivities, fatigue, joint pain, and digestive issues.
While the concept of “leaky gut syndrome” is still debated in medical circles, many people experience significant improvements by addressing gut health. If you’re struggling with increased intestinal permeability, it’s time to take action. Here’s a 4-step plan to help you heal your gut.
Step 1: Remove the Drivers of Leaky Gut
Several factors contribute to leaky gut, including:
- Trigger foods: These can vary, but common culprits include gluten, dairy, sugar, and processed foods. Food sensitivities can worsen as a result of gut permeability.
- Chronic stress: Stress increases inflammation and weakens your immune system, making it harder for your body to fight off harmful bacteria.
- Bacterial imbalance: Poor gut bacteria, caused by overuse of antibiotics or a poor diet, can fuel inflammation.
- Toxins: Everyday chemicals, medications like NSAIDs, and pesticide exposure all contribute to gut damage.
Step 2: Heal with Nutrient-Rich Foods
Healing your gut begins with the right foods. Try these four gut-healing options:
- Green smoothies: Packed with omega-3 fats, fiber, and anti-inflammatory nutrients, leafy greens promote gut healing.
- Bone broth: Rich in glycine, proline, and collagen, bone broth helps repair intestinal cell walls.
- Fermented vegetables: Sauerkraut and kimchi are filled with organic acids and probiotics that balance your gut’s pH.
- Coconut products: Coconut kefir and other coconut products contain medium-chain fatty acids that support digestion and gut repair.
Step 3: Supplement for Gut Repair
Certain supplements can accelerate your gut healing process. Here are the top 4 to consider:
- Digestive Bitters/Enzymes: They help ensure proper food digestion, preventing undigested particles from damaging your gut lining.
- Zinc: Crucial for stomach acid production, zinc supports digestion, immunity, and gut repair.
- Magnesium: Important for energy, detoxification, and stress management, magnesium helps repair leaky gut.
- L-Glutamine: This essential amino acid reduces inflammation and promotes the repair of the intestinal lining.
Step 4: Rebalance with Probiotics
Replenishing good bacteria in your gut is key to healing. Probiotics can help restore a healthy balance, crowding out harmful bacteria. For best results, incorporate probiotics from both food and supplements. Additionally, prebiotics, found in foods like garlic, onions, and leeks, support the growth of good bacteria.
Need Help Healing Your Leaky Gut?
If you’re feeling overwhelmed by the process or unsure where to start, I can help.
Book a consultation with a leaky gut specialist online and get personalized advice. I’ll guide you through removing the drivers of leaky gut, adding healing foods, and using the right supplements for lasting results.
Click here to start your healing journey today! Feeling Great Naturopath – Julie Smethurst
For more gut information, you can also read this Gut Health and Happiness – Is there a link? and share with me your experience.
