Improving Digestive and Gut Health Naturally

Marcia Howard
Oct 14
4 min read

If you’re anything like me, you’ve probably noticed that your body doesn’t quite behave the way it used to. Unexplained bloating, stubborn weight changes, and those creaky joints that seem to have appeared overnight can feel like unwelcome surprises. But here’s the real talk - these symptoms often have a root cause that’s more than just “getting older.” It’s about hormonal imbalances and how they affect your digestive system. Today, I want to share some better gut health tips that can help you naturally improve your digestive and gut health, so you can feel at home in your body again.

Close-up view of a bowl of fresh mixed berries and nuts — Fresh berries and nuts for gut health

Why Focus on Better Gut Health Tips?

Gut health is more than just avoiding bloating or tummy troubles. It’s about creating a balanced environment in your digestive system that supports your overall wellbeing. When your gut is happy, your hormones tend to be more balanced, your energy levels improve, and even your mood can get a boost.

Here’s why better gut health tips matter especially for women in midlife:

Hormonal shifts during peri-menopause and menopause can disrupt digestion.
Inflammation in the gut can worsen symptoms like bloating and fatigue.
A healthy gut supports nutrient absorption, which is crucial when your body’s needs change.
Gut bacteria influence how your body processes hormones like oestrogen.

By focusing on natural ways to support your gut, you’re not just managing symptoms—you’re addressing the root causes.

Practical Better Gut Health Tips You Can Start Today

Let’s get into some actionable steps that you can take right now to improve your gut health naturally. These are simple, science-backed strategies that fit into a busy lifestyle.

1. Eat More Fibre-Rich Foods

Fibre is your gut’s best friend. It feeds the good bacteria in your digestive system and helps keep things moving smoothly.

Include plenty of vegetables like broccoli, carrots, and leafy greens.
Add whole grains such as oats, quinoa, and brown rice.
Snack on nuts, seeds, and legumes.

Try to aim for at least 25-30 grams of fibre daily. If you’re not used to high fibre, increase it gradually to avoid discomfort.

2. Stay Hydrated

Water helps fibre do its job and keeps your digestive system lubricated. Aim for 1.5 to 2 litres of water a day, more if you’re active or live in a warm climate.

3. Incorporate Fermented Foods

Fermented foods are packed with probiotics, the friendly bacteria that support your gut flora.

Yogurt with live cultures
Sauerkraut
Kimchi
Kefir
Miso

These can help restore balance in your gut microbiome, which is often disrupted during hormonal changes.

4. Manage Stress

Stress can wreak havoc on your digestion. Try incorporating relaxation techniques like:

Deep breathing exercises
Gentle yoga or stretching
Mindfulness meditation

Even a few minutes a day can make a difference.

5. Move Your Body Regularly

Physical activity stimulates digestion and helps reduce bloating. Aim for at least 30 minutes of moderate exercise most days of the week.

Eye-level view of a woman doing gentle yoga in a bright room — Gentle yoga for stress relief and digestion

Is Gut Health the Same as Digestive Health?

This is a question I get asked a lot, so let’s clear it up. While the terms are often used interchangeably, they’re not exactly the same.

Digestive health refers to how well your digestive system breaks down food, absorbs nutrients, and eliminates waste.
Gut health focuses more on the balance of bacteria and other microorganisms living in your intestines.

Think of your digestive system as a factory and your gut microbiome as the workers inside. Both need to function well for you to feel your best. When your gut bacteria are out of balance, it can lead to digestive issues like bloating, constipation, or diarrhoea, and even affect your immune system and hormones.

Improving both digestive and gut health naturally means supporting the entire system—from the mechanical process of digestion to nurturing the microscopic community inside your gut.

How Hormones Affect Your Digestive and Gut Health

Hormones and your gut have a two-way relationship. Changes in hormone levels, especially during midlife, can affect your digestion and gut flora. For example:

Oestrogen influences gut motility and the composition of gut bacteria.
Cortisol, the stress hormone, can increase gut permeability, leading to inflammation.
Progesterone affects muscle relaxation, which can slow digestion and cause bloating.

When these hormones are out of balance, you might notice symptoms like:

Bloating and gas
Irregular bowel movements
Food sensitivities
Fatigue and brain fog

Understanding this connection is key to addressing your symptoms naturally.

Natural Supplements and Herbs to Support Gut Health

While food and lifestyle changes are the foundation, some natural supplements can provide extra support:

Probiotics: Choose strains like Lactobacillus and Bifidobacterium to help restore gut flora.
Prebiotics: These are fibres that feed your good bacteria, found in foods like garlic, onions, and asparagus.
Digestive enzymes: Help break down food more efficiently, especially if you experience bloating after meals.
Herbs: Ginger, peppermint, and chamomile can soothe the digestive tract and reduce inflammation.

Always check with a healthcare professional before starting any new supplements, especially if you’re on medication.

Close-up view of herbal supplements and fresh ginger root on a wooden table — Natural supplements and herbs for gut health

Creating a Supportive Routine for Long-Term Gut Health

Improving your gut health is a journey, not a quick fix. Here’s a simple routine to help you stay on track:

Start your day with warm water and lemon to stimulate digestion.
Include a variety of colourful vegetables at every meal.
Practice mindful eating - slow down, chew well, and listen to your body.
Limit processed foods and added sugars that feed harmful bacteria.
Prioritise sleep - aim for 7-8 hours to support hormone balance.
Stay consistent with your movement and stress management practices.

Remember, small changes add up over time. Celebrate your progress and be kind to yourself.

Your Next Step to Feeling Like Yourself Again

If you’re ready to take control and start feeling better naturally, focusing on your digestive and gut health is a powerful place to begin. You don’t have to accept bloating, fatigue, or stubborn weight changes as just part of getting older. There are natural, effective ways to support your body through these changes.

I’m here to help you uncover the hormonal imbalances behind your symptoms and guide you towards solutions that work for your unique body. Together, we can help you balance hormones, beat the bloat, and feel at home in your body again.