Gut Health
Our gut health has consequences on our entire body, and our diets directly affect our gut microbiome. Improving our diet can lead to an improved microbiome — and therefore improved overall health.
Our dietary choices are fully in our control — this is one of the most impactful things we can do to improve our health.
Exercise also positively affects gut health, creating a positive feedback loop with diet.
The Gut — Our Largest Endocrine Organ
The gut regulates critical body functions and serves as both a nutrient processor and a protective barrier.
Protective Barrier
Houses 70–80% of our immune cells. The epithelial barrier, along with mucus and Gut-associated Lymphoid Tissue (GALT), forms our first line of defense.
Disruption contributes to chronic inflammation. A disrupted gut barrier can leak bacteria and toxins into the bloodstream, triggering systemic inflammation.
Gut-Brain Axis
The gut and brain are in constant communication. This axis influences gut motility, mood, stress, and eating behavior.
✅ A healthy microbiome
Helps with immunity, reduces inflammation, and helps maintain the gut-brain barrier.
⚠️ A disrupted gut barrier
Can leak bacteria and toxins into the bloodstream, triggering systemic inflammation.
Dysbiosis
An imbalance in the different types of microscopic organisms that populate our gut. Dysbiosis is associated with a wide range of diseases.
Associated diseases: See the comprehensive review in Frontiers in Cell and Developmental Biology (2025).
Prebiotics
The "food" our good bacteria crave. Dietary fibers we don't digest make their way to the large intestine and get digested by our gut bacteria.
Sources
Probiotics
The live bacteria we want in our gut. Ingestion comes from fermented food sources.
Sources
Postbiotics
The product of the interaction between prebiotics and probiotics. They offer anti-inflammatory, anti-oxidant, and immune-boosting properties.
Benefits
Key Points
Foods high in polyphenols increase bacterial diversity in the gut.
Good bacteria: Lactobacillus sp., Akkermansia muciniphila — these live in the mucus layer.
Low fiber = less fuel for good bacteria. Some bad bacteria feed on our mucus lining, which can lead to leaky gut.
Processed food reduces microbial diversity.